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 explanation here. Link to Join Virtual Class on Zoom HERE! Class Schedule:Monday - Friday @ 8am, 12pm, 5pmSaturday @ 9am WARM-UP:2x:6 Squat flow6 Hip warm-up6 Push-up to down-dog6 Spider-lunges (ankle focus)then 1x:10 Air squats10 Reverse-step lunges10 Feet together air squats3 Toe pistols (each...

___________________________________________________________ WORKOUT OF THE DAY Tempo Gob squats 3 x 3 5:5:5:0 WOD Death by.. Push-ups (add 1 rep every min) Take a 1 min rest after “death” Then, Death by Jumping Squat Add 2 reps every min 2,4,6,8… Then, 200 bicycles for time Log your scores on Beyond the Whiteboard Don't have a...

___________________________________________________________ WORKOUT OF THE DAY 5 Min EZ Run/Bike Then, 8 ROUNDS FOR QUALITY - 200M Run/1:00 Jumping Jack - :30 Plank - 50’ OH Carry Each Arm Then, 5 Min EZ Run/Bike HOME WOD Log your scores on Beyond the Whiteboard Don't have a BTWB WOD Logging Account?...

___________________________________________________________ HOME - WORKOUT OF THE DAY AMRAP X 15 2 Wall Walks/ 20 Pike Shoulder Taps (feet on chair) 12 Side Plank Up Downs each side 16 Lateral squat jumps Or AMRAP X 15 12 DB/KB push press 12 Side Plank each side 20 Alt DB Snatch...

___________________________________________________________ WORKOUT OF THE DAY 4 SETS 10/10 Single Leg RDL Pike leg raises over shoe 4 CYCLES - 1 MINUTE STATIONS -Max Burpees -Max KB/DB Swings -Max Cossack squats -Max V-ups -Rest Log your scores on Beyond...

___________________________________________________________ WORKOUT OF THE DAY 3 SETS 8-10 DB/ KB Floor Press OR Tempo Push-ups 1 Min Max Russian Twists AMRAP X 10 3-6-9...

___________________________________________________________ WORKOUT OF THE DAY HOME WOD WARM-UP EVERY 20 SECONDS X 2 SETS -Cat cow -Thoracic rotation -Thoracic rotation -Bird dog hold -Birddog hold -Table top hold 2 SETS 15 Jump Jacks 10 Toe Touches 10 Cossack Lunge FOR TIME 50-40-30-20-10 Skiiers (both legs=1) Sit-ups FINISHER (Rotator Cuff) EVERY 15 SECONDS X 4 SETS T-Y-I-Pockets HOME WOD VDIEO Join Zoom Meeting HOME WOD-ZOOM Log...