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...
Video: WOD and warm-up explanation HERE. Link to virtual class on ZoomPassword: 5498848am, 12pm, 5pm WARM-UP2x:1 min Side shuffles10 Side plank rotations each side10 Alternating Lunges15 sec Overhead Hold each side WOD: For timeBuy-in: 50 Sit-Upsthen, 6 rounds30 DUs or Lateral Hops20 Overhead Lunges (pick load)then,Buy-out:...
LINK: Workout video and fundraiser description. Join Virtual Class HERE!Password: 5498848am, 12pm, 5pm. WOD: CrossFit "Support your local box" fundraiser- 21.13 weeks. 3 WODs, sign up for free or donation of your choice. Your money will benefit the box of your choice to support them through...
RECOVERY DAY! 2 min each side of: -Couch Stretch -Hamstring Stretch -Pigeon Pose -Down-dog hold ...
Join Virtual Class HERE! @ 9am VIDEO: WOD and Warm-up Explanation HERE. PASSWORD: 549884 WOD: "Deck of Cards"Complete the deck of cards for time.Spade= Front Squats 45/35, or Jumping SquatsDiamond= Push Press 45/35, or Push-upsClub= Deadlift or KBSHeart= Sit-upsAce= 1 repJack= 11 repsQueen = 12 repsKing = 1...
Join Virtual Class HERE! 8am, 12pm, 5pm. VIDEO: WOD and warm-up explanation HERE WARM-UP:3 min Cardio (run, jump rope, row...
LINK To Virtual Class HERE! 8am, 12pm, 5pm VIDEO: WOD and warm up explanation HERE. WARM-UP:Warm-up 2x:6 Squat flow6 Spider lunge forward and back (ankles)6 Crosses6 Pass thrus6 Turnovers "BROOMSTICK LYFE"10 rounds for quality:3 Tempo Pressing Snatch Balance3 Sotts Press3 Drop Snatch Balance "GOLDEN SNATCH"5 rounds for...
Link to Join Virtual Class HERE! 8am, 12pm, 5pm VIDEO: WOD and warm-up explanation HERE. STRENGTH:5 sets alternating,-5 Tempo Push-ups 3:0:3:0-45 sec Wall Sit WOD:"SHOTGUN"50 Burpees for time Log your scores on Beyond the Whiteboard Don't have a BTWB WOD Logging Account? Click Here and join CrossFit...
VIDEO: WOD and warm-up explanation HERE. Link to Virtual Class HERE! 8am, 12pm, 5pm Warm-up: 3x, 20 sec each-Jumping Jacks/ Double Unders-Up-downs-Broomstick Sumo DL High Pull-Broomstick Press STRENGTH: 4 sets alternating,-Windmills x 5-10 each side-Bent Over Row x 15 each side WOD:3 Rounds for time50 KB/DB Sumo...