29 Nov WOD – Friday, November 30th
SKILL November Handstand Walk/Hold Challenge! (10-12) MIN STRENGTH 15 MIN To Build To a 2 Rep Touch N’ Go Power Snatch CONDITIONING 5 X 500M Row 2 MIN Rest Between Sets *Increase Split Time Each...
WOD Blog
All in.
28 Nov WOD- Thursday, November 29
Skill: Ring Muscle-up Drills and Skillz (10-15 min) -Swing -Transitions -Banded strict transitions/ Ring rows (pulling to bottom of rib cage) -Ring drops/support holds Partner WOD: 20 min AMRAP Relay style- (Partner 1 completes an entire round...
27 Nov WOD – Wednesday, November 28th
STRENGTH: Part A Split Jerks 15MIN Build To A Heavy 3 Rep Then, Part B 3 X 3 w/ 75-80% of A WOD: 50 DU/ 85 Singles 12 Push Jerks 135/95 50 DU/ 85 Singles 9 Push Jerks 155/105 50 DU/...
26 Nov WOD – Tuesday, November 27th
HERO WOD: "HOOCH"...
25 Nov WOD – Monday, November 26th
STRENGTH: Tempo Front Squats (18MIN) (30X1) *3 Sec descent 5 X 3 Super Set W/ 5 High Box Jumps WOD: 2 Rounds For Time 800M Run 30 Single Arm DB Box Step Over 50/35, 24/20 30...
24 Nov WOD – Sunday, November 25th
SKILL: Rope Climb Technique Work (12MIN) WOD: 18 MIN Alternating EMOM 2-3 Rope Climbs/4 Strict Pull-ups+4 Strict T2B 5-7 Clean and Jerks 135/95 8-10 Bar Facing Burpees LV2:115/85 LV1:95/65 Log your scores on Beyond the Whiteboard Don't have a BTWB...
23 Nov WOD – Saturday, November 24th
STRENGTH: Wendler Make-up Back Squat, Strict Press or Deadlift Week 3 Cycle 2 % Based on 90% of 1RM 75% + 10# X 5 85% + 10# X 3 95% + 10# X Max Reps WOD: 10 MIN...
22 Nov WOD- Friday, November 23
9:30 and 10:30am class only today! Strength 3 sets for quality: 12 Single Arm KB Front Rack Lunge 8 Barbell Bent Over Row 2 TGU each arm WOD: 12 min Alternating EMOM 18 KBS 53/35 12/10 Cal Bike *scale reps...
21 Nov WOD – Thursday, November 22nd
Happy Thanksgiving! 9:30am class only today! WOD: 21 MIN AMRAP 5 T2B 10 Push-ups 15 Air Squats *Every 3 Min perform 35 DU/ 90 Singles ...
20 Nov WOD – Wednesday, November 21st
STRENGTH: Wendler Deadlift Week 3 Cycle 2 (20 min) % Based on 90% of 1RM 75% + 10# X 5 85% + 10# X 3 95% + 10# X Max Reps WOD: CrossFit Games Open 13.2 10 MIN...