Strength: Alt EMOM 12 3-5 Strict HSPU AHAP 6 Weighted Pistols WOD: 5 rounds for time 50 ft Handstand walk/ 3 wall walks 200m MB carry 12 min cap* Finisher: 3x15-25 GHD sit-ups 3x10 reverse DB flys Log your scores on Beyond the Whiteboard Don't have a BTWB WOD Logging Account? Click Here and...
TODAY (Saturday)'s Schedule will be a little different to accomodate for the Paleo Challenge Info Session: 8am Lite N Tite 9am Regular CrossFit 10-10:30am Paleo Challenge Info Session 10:30am Regular CrossFit 11:30am Barbell Club Paleo Challenge starts Jan 21! Come to the info session today to learn about how the challenge...
This Saturday's Schedule will be a little different to accomodate for the Paleo Challenge Info Session: 8am Lite N Tite 9am Regular CrossFit 10-10:30am Paleo Challenge Info Session 10:30am Regular CrossFit 11:30am Barbell Club Paleo Challenge starts Jan 21! Come to the info session this Saturday to learn about how the...
This Saturday's Schedule will be a little different to accomodate for the Paleo Challenge Info Session: 8am Lite N Tite 9am Regular CrossFit 10-10:30am Paleo Challenge Info Session 10:30am Regular CrossFit 11:30am Barbell Club Paleo Challenge starts Jan 21! Come to the info session this Saturday to learn about how the...
Paleo Challenge starts Jan 21! Info Session on Jan 13 at 10am. Learn more about it HERE. Hero WOD: “Abbate” 1 mile run 21 C&J 155/105 800m run 21 C&J 155/105 1 mile run Lv1: 95/65 Lv2: 135/85 Running not your thing? Ask your coach about rowing option or running less distance. Log your...
Paleo Challenge starts Jan 21! Info Session on Jan 13 at 10am. Learn more about it HERE. WOD: Part A: Burpee EMOM 5 Lv1: 9 burpees Lv2: 12 burpees Lv3: 15 burpees 2 min rest Part B: Tabata Single arm DB Squat Clean Lv1:25/15 Lv2:40/25 Lv3:50/35 1 min rest Tabata Row for Cal Strength: Deadlift 4x8 (~65%) 6pm Lite N Tite "FGB"...
Paleo Challenge starts Jan 21! Info Session on Jan 13 at 10am. Learn more about it HERE. Strength: Strict Press 5x5 E2M (~72-75%) WOD: CrossFit Open 12.3 18 min AMRAP 15 Box Jumps 24/20" 12 Push Press @ 115/75 9 Toes-to-bar Lv1: 65/45 Lv2: 95/65 Log your scores on Beyond the Whiteboard Don't have a BTWB WOD...
Paleo Challenge starts Jan 21! Info Session on Jan 13 at 10am. Learn more about it HERE. Skill/ Strength: 5 sets of this pull-up Complex: Lv3: 3 pull-ups+ 2 C2B + 1 bar MU Lv2: 3 C2B + 3 pull-ups Lv1: 3-5 pull-ups (kipping practice, banded as needed) WOD: 5rds- 1 min stations...
Paleo Challenge starts Jan 21! Info Session on Jan 13 at 10am. Learn more about it HERE. Strength: Back squat 4x10 E3M Start at 60% and increase each set as desired. Pro-tip: When working up to 60%, only do sets of 4-5 reps. Partner WOD: 10 min AMRAP 15/10 cal Row 5...
Paleo Challenge starts Jan 21! Info Session on Jan 13 at 10am. Learn more about it HERE. Skill: 15 min- HSPU kipping Progression -tripod to headstand -headstand to push up -headstand kick to wall Lv4- free HSPU with partner WOD: for time 25 HSPU For time Rest 2 mins 25 hang squat cleans for...