REMINDER!! LABOR DAY SCHEDULE!! MONDAY SEPT 2ND - 9:30/10:30AM CROSSFIT ONLY STRENGTH/SKILL SNATCH BALANCE 3 X 3 EVERY :90 X 6 3 Hang Squat Snatch *Build to a heavy 3 WORKOUT OF THE DAY 7:00 WINDOW 1000M Row Max Power Snatch 135/95 L2: 95/65 L1: 75/55 Log your scores on
REMINDER!! LABOR DAY SCHEDULE!! MONDAY SEPT 2ND - 9:30/10:30AM CROSSFIT ONLY STRENGTH BACK SQUAT 20 Minutes to build to a heavy set of 10 WORKOUT OF THE DAY “GRACE” 30 Clean/Jerks 135/95 L2: 95/65 L1: 75/55 FINISHER *Max Cal Bike In 1 Minute Re-test ____________________________________________________________ LITE N' TITE E2MOM X 12 50 Double...
REMINDER!! LABOR DAY SCHEDULE!! MONDAY SEPT 2ND - 9:30/10:30AM CROSSFIT ONLY SKILL Pull-Up -Kipping Foundation -Jumping Pull-up -Kipping Pull-up WORKOUT OF THE DAY WZA Online Qualifier - Workout One - AMRAP X 16 40 Alt DB Snatches 50/35 40 Pull-Ups 30 DB Burpees 50/35 30 C2B Pull-ups 20 Devil Presses 50/35 20 Bar Muscle-ups SCALED: 30 Alt DB...
REMINDER!! LABOR DAY SCHEDULE!! 9:30/10:30AM CROSSFIT ONLY STRENGTH DEADLIFT 7-7-7 *Build each set WORKOUT OF THE DAY FOR TIME 12-9-6-3-1 Deadlift 225/155 7-7-7-7-7 Lateral Burpee/Bar L2: 185/125 L1: 135/95 FINISHER Cool Down 10-12 Min ____________________________________________________________ LITE N' TITE EMOM X 28 MIN 1: 10/8 Calorie Bike MIN 2: 12 Db Power Clean 50/35 MIN 3: 10 Push-up +...
STRENGTH/SKILL PUSH JERK 3-3-3-3 *Build to a Moderate/Heavy+ STRENGTH/SKILL COMPLETE 3 CYCLES AMRAP X 2 250M Row Max Rep Push Jerk 135/95 -Rest 2 Minutes- AMRAP X 2 250M Row Max Rep Double Unders/Single Unders L2: 95/65 L1: 75/55 Log your scores on Beyond the Whiteboard Don't have a BTWB WOD Logging...
STRENGTH/SKILL E2MOM X 12 1 Snatch High Pull + 1 Hang Power Snatch + 1 OHS + 1 Squat Snatch WORKOUT OF THE DAY AMRAP X 12 100M Run 3 Squat Snatch 155/105 7 Pull-up L2: 115/75 L1: 75/55 ____________________________________________________________ LITE N' TITE Partner Relay AMRAP X 12 7 Db Deadlift 5 Hang...
WORKOUT OF THE DAY 9 ROUNDS FOR TIME 12/10 Cal Bike 12 Alternating Hang DB Snatch 50/35 15 Push-up 15 Box Jump/Over *18 MIN CAP Log your scores on Beyond the Whiteboard Don't have a BTWB WOD Logging Account? Click Here...
STRENGTH/SKILL EMOM X 6 3 Power Clean *Build set to a Moderate-Heavy+ WORKOUT OF THE DAY AMRAP X 6 3 Power Clean 185/125 6 Alternating Pistols L2: 135/95 L1: 95/65 FINISHER 10 Rope Climbs for Quality Log your scores on Beyond the Whiteboard Don't have a...
WORKOUT OF THE DAY 3 ROUNDS FOR TIME 600M RUN 20 Push Press 95/65 20 T2B 20 Single Db Burpee 50/35 ____________________________________________________________ LITE N' TITE “Felix the cat” 6 ROUNDS FOR TIME 9 Burpees 9 Box jumps 9 Pull-ups 9 DB Thrusters 50/35 9 Toes to bar Log your scores on
WORKOUT OF THE DAY STRENGTH 25 Minutes to find a 1 RM Snatch 3-3-3-2-2-1-1-1 *Rest 2-3 Btwn Sets WZA Online Qualifier - Workout One - AMRAP X 9 3 Hang Power Snatches 75/55 3 Overhead Squats 75/55 30 Double Unders -ADD 3 Reps to each of the barbell movements 3-6-9-12-15-18 *30 Double Unders at...