05 May

Posted at 20:00h in Uncategorized

LINK FOR VIRTUAL CLASS HERE!Password: 549884Class @ 8 AM, 12 PM, 5 PM VIDEO: WOD AND WARM-UP EXPLANATION HERE. WARM-UP: 1 set: Arm circles, ankle circles, arm swings and leg swings. 2x: 6 Spider Lunge (Fwd/back) 6 Crosses 6 Squat Flow 10 Hollow rocks  10 Alternating Lunges SKILL: EMOM 10 with PVC/ Broomstick/...

04 May

Posted at 20:15h in Uncategorized

LINK FOR VIRTUAL CLASS HERE!Password: 549884Class @ 8 AM, 12 PM, 5 PM VIDEO: WOD AND WARM-UP EXPLANATION HERE. PART A: 5 rounds for Quality: -5 Tempo Push- ups (3:0:3:0) -8/8 SL RDL w/ KB/DB or 8 Barbell Deadlifts PART B: 5 rounds for Quality: -15 Glute Bridges -Max rep Chair Dips...

03 May

Posted at 19:40h in Uncategorized

LINK FOR VIRTUAL CLASS HERE!Password: 549884Class @ 8 AM, 12 PM, 5 PM VIDEO: WOD AND WARM-UP EXPLANATION HERE STRENGTH: Pause Back Squats 5 x 3-5 (5 sec Pause) WOD: 8 MIN AMRAP 8 Thrusters 4 Pull-ups/ 8 Rows Log your scores on Beyond the WhiteboardDon't have a BTWB WOD Logging Account? Click Here...

01 May

Posted at 19:20h in Uncategorized

LINK FOR VIRTUAL CLASS HERE!Password: 549884Class @ 8 AM, 12 PM, 5 PM VIDEO: WOD AND WARM-UP EXPLANATION WARM-UP: 3 ROUNDS 10 Jump jacks 4 Squat flow 4 Push up down dog 4 Spider lunge 10 Hollow rocks WOD: 1 MIN FOR MAX REPS/ 1 MIN REST- 10 CYCLES CURTIS P'S (1 Power clean + 1...

30 Apr

Posted at 20:20h in Uncategorized

LINK FOR VIRTUAL CLASS HERE!Password: 549884Class @ 8 AM, 12 PM, 5 PM WOD: FOR TIME: 40-30-20 Alternating DB/KB Snatch 21-15-9 Burpee Box Jumps/ Step-ups Sorry no video, but class is still on! Log your scores on Beyond the WhiteboardDon't have a BTWB WOD Logging Account? Click Here and join...

29 Apr

Posted at 20:00h in Uncategorized

LINK FOR VIRTUAL CLASS HERE!Password: 549884Class @ 8 AM, 12 PM, 5 PM VIDEO: WOD and WARM-UP explanation here! WARM-UP: 3 rounds for quality: 10 Scap push-ups 10 Scap pull-ups/ or scap rows  5 SL ground to sky reach- each leg 10 Deadbugs WOD: 15 min EMOM: -45 sec for max reps Pull-ups/ B.O.R./...

28 Apr

Posted at 20:36h in Uncategorized

LINK FOR VIRTUAL CLASS HERE!Password: 549884Class @ 8 AM, 12 PM, 5 PM VIDEO: WOD and WARM-UP explanation HERE. WOD: 20 min AMRAP 20 Step-ups 20 Push-ups 200M Run* 20 Sit-ups 20 Double Unders *sub run with 1 min side shuffles Log your scores on Beyond the WhiteboardDon't have a BTWB WOD Logging Account?...

27 Apr

Posted at 20:00h in Uncategorized

LINK FOR VIRTUAL CLASS HERE!Password: 549884Class @ 8 AM, 12 PM, 5 PM VIDEO: WOD and WARM-UP Explanation here. WARM-UP: 1 min Cardio 10 Crosses 10 Bootstrappers 10 Spider Lunges 20 sec Handstand Hold then, "Flower" by Moby (Bring Sally Up) 90 sec of song do air squats, second half of song to plank up/downs WOD: 5...

26 Apr

Posted at 19:00h in Uncategorized

LINK FOR VIRTUAL CLASS HERE!Password: 549884Class @ 8 AM, 12 PM, 5 PM VIDEO: WOD and WARM-UP explanation here WARM-UP: 3 sets: 15 Jumping Jacks 10 Good Mornings 5 Inchworms WOD: 1 min Stations for Max Reps, 5 Cycles: - Clean and Jerks (DB/KB or Barbell) - V Ups - Burpees - Rest Log your scores on...

24 Apr

Posted at 19:30h in Uncategorized

LINK FOR VIRTUAL CLASS HERE!Password: 549884Class @ 8 AM, 12 PM, 5 PM VIDEO: WOD and WARM-UP explanation WOD: "DECK OF CARDS" 30 min cap Spade = Up-downs Diamond = DB/KB Hang Power Snatch Club = Sit-Ups Heart = DB/KB Thruster Ace = 1 rep Jack = 11 reps Queen = 12 reps King =...