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...
VIDEO: WOD and warm-up explanationJoin Virtual Class HERE! - 9 am WORKOUT OF THE DAY Warm-up: 20 sec intervals for 3 rounds.Cat-CowBird-dog hold rightBird-Dog hold leftThoracic rotation rightThoracic rotation left WOD: Alternating Tabata- 20 sec of work, 10 sec rest- 8 roundsPart 1:-Seated Russian Twists-Flutter KicksRest 1 minPart...
___________________________________________________________ WORKOUT OF THE DAY “Three-Peat” (via @benbergeron) Running clock: 3 rds: 20 Jump Lunges 20 Single Arm Hang DB Snatch On 7:00 3rds: 20 Jumping Lunges 20 Single Arm DB Power Clean On 14:00 3 rds 20 Jump lunges 20 Single Arm DB Thrusters Log your scores on Beyond the...
___________________________________________________________ WORKOUT OF THE DAY WARM-UP 1 SET 10 Arm circles each way 10 Bootstrappers 10 Spider lunges 10 Push-up to down dog 10 Single leg glute bridge 20 Dead bugs 4 SETS Turkish Get-up w/ db/kb/ Book 2-4 per side (depending on weight available) (W/ DB/KB or backpack full of books) Back Pack WOD AMRAP X...
2020 8-Week Team Nutrition Challenge! Start the year fresh by resetting your eating habits by eating clean for 8 weeks and see the results! Info Session Saturday, Jan 4th @ 9-9:30 amStart- Jan 11, End- March 7, 2020 What is it? An 8 week challenge to eat...
STRENGTH
AMRAP X 20
1 Strict Ring MU/ 3 Strict Ring Dips
5 Strict HSPU
7 Strict Pull-up
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LITE N' TITE
AMRAP X 15
40 Lunges w/medball
200M Run w/medball
40 Sit-ups
200M Run w/medball
40 Push-up
Rest 5 Minutes
5 SETS
200M Sprint
Rest 1 Minute b/t
PROGRAMMING - WEEK 11/17-11/23
Log your scores on