WORKOUT OF THE DAY In a 5:00 Window 100 DU Buy-in AMRAP 9 Deadlifts 185/125 4 Burpee Box Jump 24/20 Rest 5 Minutes In a 5:00 Window 100 DU Buy-in AMRAP 6 Deadlifts 225/155 4 Burpee Box Jump 24/20 Rest 5 Minutes In a 5:00 Window 100 DU Buy-in AMRAP 3 Deadlifts 275/185 4 Burpee Box Jump 24/20 Log your scores...
CROSSFIT 4 ROUNDS FOR TIME 200M Single Arm DB Carry 12 Right Arm Push Press 50/35 12 Left Arm Push Press 50/35 12 T2B *15 Min Cap FINISHER 3 Sets 20 DB Skull Crushers 20 DB Hammer Curls ____________________________________________________________ LITE N' TITE FOR TIME 1K ROW *10 Min Cap Rest 4 Minutes AMRAP X 15 15 Burpee Box Jump...
WORKOUT OF THE DAY SKILL 3 Sets 5 Skin the Cat 20 Partner Leg Throw AMRAP X 14 12 OHS 115/85 9 Ring Dips 6 Rkbs 70/53 Log your scores on Beyond the Whiteboard Don't have a BTWB WOD Logging Account? Click Here and...
WORKOUT OF THE DAY SKILL A. TGU 3 X 3/side B. Running Drills 4 ROUNDS Row 500 Meters Run 400 Meters Rest 3:00 between rounds Log your scores on Beyond the Whiteboard Don't have a BTWB WOD Logging Account? Click Here and join...
WORKOUT OF THE DAY
FOR TIME
50 Wall Balls 20/14
25 Box Jumps 24/20
15 Power Snatch 135/95
10 Ring MU
15 Power Snatch
25 Box Jumps
50 Wall Balls
*28 Min Cap
____________________________________________________________
LITE N' TITE
AMRAP X 25
500M Row
20 Pull-ups
30 Wall Balls
40 DU/ 70 Singles
Log your scores on
WORKOUT OF THE DAY E2MOM X 18 Strict Press 3 X 5 Push Press 3 X 3 Split Jerk 3 X 1 AMRAP X 8 12/10 Cal Row 36 DU Log your scores on Beyond the Whiteboard Don't have a BTWB WOD Logging Account?
____________________________________________________________ CROSSFIT STRENGTH Tempo/Pause Back Squats 5 X 2 *5sec tempo/2sec pause EMOM X 12 MIN 1: 10 Step-up 30/24 MIN 2: 12 Back Squats 185/135 MIN 3: 15 Lateral Burpee/Bar ____________________________________________________________ LITE N' TITE 5 SETS AMRAP X 4 10 Cal Bike 5 Single DB Front Squat (Heavy) Rest 1 Minute btwn sets FINISHER 100 Hollow Rocks Log your...
WORKOUT OF THE DAY FLOW ZONE 40 Minutes Bike/Row/Ski Easy Pace (something you could hold for 60 Min straight) *Every 5 Minutes get off and alternate between Part A and Part B: Part A 20 Mountain Climbers 30’ Forward Quadruped Crawl 30’ Reverse Quadruped Crawl Part B 10 Strict T2B 80’...
CROSSFIT FOR TIME 1 Mile Run 15 Power Clean 185/125 800M Run 20 Clean/Jerk 135/95 400M Run 25 Thrusters 95/65 *24 Min Cap L2: 155/105, 115/75, 95/65 L1: 135/95, 95/65, 75/55 ____________________________________________________________ LITE N' TITE AMRAP X 15 24 DB Hang Power Snatch 24 Box Jumps 12/10 Cal Row Rest 2 Minutes AMRAP X 15 24 Single DB...
WORKOUT OF THE DAY JUNE CHALLENGE Max Set of Strict Pull-ups “CINDY” Complete as many rounds as possible in 20 mins of: 5 Pull-ups 10 Push-ups 15 Air Squats Log your scores on Beyond the Whiteboard Don't have a BTWB WOD Logging Account? Read More