LINK FOR VIRTUAL CLASS HERE!Password: 549884Class @ 9 AM LINK: WOD Explanation and optional fundraiser registration WARM-UP: 3 min Cardio 2x: 6 Bootstrappers 6 Spider lunges 6 Inchworms 6 Crosses 10 Hollow Rocks WOD: For Time 50 Dumbbell Deadlifts (50/35) 50 ABmat Sit-ups 50 Box Step-ups (24/20) 50 Single Arm Dumbbell Thrusters Log your scores on Beyond the WhiteboardDon't have...
LINK FOR VIRTUAL CLASS HERE!Password: 5498848am, 12pm, 5pm VIDEO: WOD and WARM-UP Explanation WARM-UP Dynamic Stretching (bootstrappers, leg swings, spider lunges...
LINK FOR VIRTUAL CLASS HERE!Password: 5498848am, 12pm, 5pm VIDEO: WOD and WARM-UP Explanation WOD: Alternating EMOM for 30 min -3 Tempo Elevator Front Squats 3:2:2:3 -5/5 TGU Sit-ups -8/8 Bulgarian Split Squats -:45 Hollow Hold Flutter Kicks -30 Skiers (total) Log your scores on Beyond the WhiteboardDon't have a BTWB WOD Logging Account? Click...
LINK FOR VIRTUAL CLASS HERE!Password: 5498848am, 12pm, 5pm VIDEO: WOD and Warm-up explanation. WARM-UP: 20 sec stations of each, 3 rounds -Jumping Jacks -Push-up to down down -Handstand hold WOD: For Time 10-1 Press/ HSPU Hand Release Push-ups Bent Over Row Log your scores on Beyond the WhiteboardDon't have a BTWB WOD Logging Account? Click...
LINK FOR VIRTUAL CLASS HERE! Password: 5498848am, 12pm, 5pm VIDEO: WOD and Warm-up explanation. WOD Version 1 (with a Barbell):25 min AMRAP60 Double Unders/ Lateral Hops15 Deadlifts 225/15560 Shoulder Taps15 Power Clean 135/9560 Mt. Climbers15 Power Snatch 95/65WOD Version 2 (with DB/KB/ heavy backpack):25 min AMRAP60...
LINK FOR VIRTUAL CLASS HERE! Password: 5498848am, 12pm, 5pm VIDEO: WOD and Warm-up explanation. WARM-UP: 1x10 Toe Touches5 Windmills Each Side10 Bootstrappers10 Plank Shoulder Taps10 Alternating Spider Lunge WOD:For time:100 Air Squats*3 Burpee EMOM100 Reverse Lunges *5 Jump Squat EMOM100 Step Ups*3 Burpee EMOM Log your scores on Beyond the...
LINK FOR VIRTUAL CLASS HERE! Password: 549884@ 9am! WOD: CrossFit Affilate Fundraiser WOD 21.2SEE VIDEO HERE RXFor time:100 Double Unders21 Burpees75 Double Unders15 Burpees50 Double Unders9 BurpeesTime Cap: 15 minsSCALED:50 Jumping Jacks 15 Burpees35 Jumping Jacks 12 Burpees20 Jumping Jacks9 Burpees Time cap: 15 mins Log your...
LINK FOR VIRTUAL CLASS HERE! Password: 5498848am, 12pm, 5pm VIDEO: WOD and Warm-up explanation HERE. WARM-UP:3 min cardio2x:6 push-up to down-dog6 squat flow6 pass throughs6 turn overs6 spider lunges (forward and back)10 dead bugs SKILL/STRENGTH: 3 sets with Broom/ PVC pipe10 Sotts Press10 Snatch BalanceHave a...
LINK FOR VIRTUAL CLASS HERE! Password: 5498848am, 12pm, 5pm VIDEO: WOD and Warm-up explanation WARM-UP: VIDEO: "Cha Cha Slide" Plank Challenge WOD:5 rounds for quality10-15 Bent Over Rows20-30 Seated Russian Twists10-15 Glute Bridges Log your scores on Beyond the Whiteboard Don't have a BTWB WOD Logging Account? Click...
VIDEO: WOD and warm-up explanation HERE. LINK to Virtual class on ZOOM. Password: 5498848am, 12pm, 5pm WARM-UP:3 min cardio (run, jump rope, row, dance...