09 Nov CLOSED – Saturday, November 10th
Air quality deteriorated overnight and unfortunately we will remain closed until the air has cleared up. We are really sorry for everyone who wants to workout, but the air is...
WOD Blog
All in.
08 Nov WOD – Friday, November 9th
DUE TO WEATHER CONDITIONS WE WILL BE CLOSED FOR THE REMAINDER OF THE DAY. WE WILL KEEP YOU UP TO DATE ON OUR SOCIAL PLATFORMS IF CLASSES WILL RESUME TOMORROW....
07 Nov WOD- Thursday, November 8
Strength: Wendler DL Week 1 Cycle 2 (20 min) % Based on 90% of 1RM 65%+10# X 5 75%+10# X 5 85%+10# X Max Reps WOD: 10 Rounds For Reps 1 MIN ON/ 1 MIN OFF 8 Lateral Burpee Over...
06 Nov WOD – Wednesday, November 7th
SKILL: Muscle Up Drills (15 MIN) WOD: 18 MIN AMRAP - 200M Run - 12 Box Jumps - 24 Wall Balls - 12/10 Cal Bike - 6 Ring Muscle Ups / 8 C2B PU + 8 PU Log...
05 Nov WOD – Tuesday, November 6th
STRENGTH: Part A Wendler Strict Press Week 1 Cycle 2 (15 min) % Based on 90% of 1 Rep Max 65% + 5# X 5 75% + 5# X 5 85% + 5# X Max Reps STRENGTH:...
04 Nov WOD – Monday, November 5th
STRENGTH: Wendler Back Squat Week 1 Cycle 2 (20 min) % Based on 90% of 1 Rep Max 65% + 10# X 5 75% + 10# X 5 85% + 10# X Max Reps WOD: 21-15-9 T2B Cal Row FINISHER: 3 X...
03 Nov WOD – Sunday, November 4th
Strength: Ring Dips Every 2 min for 10 min (As hard/heavy as possible) Hero WOD: “Tumilson” 8 rounds for time 200m run 11 DB burpee Deadlift* Lv1: 25/15 Lv2: 35/25 Lv3: 50/35 *Dumbbell Burpee Deadlift= Holding onto dumbbells, perform...
02 Nov WOD – Saturday, November 3rd
CrossFit / Lite N' Tite WOD: Partner Relay 8 Rounds Each (16 Total) 12/10 Cal Bike 12 MedBall Cleans 20/14 12 Pull-ups *30MIN Cap Log your scores on Beyond the Whiteboard Don't have a BTWB WOD Logging Account?...
01 Nov WOD – Friday, November 2nd
CrossFit Games Open 13.1 As many reps as possible in 17 Min 40 Burpees 30 Snatches, 75/45 lbs 30 Burpees 30 Snatches, 135/75 lbs 20 Burpees 30 Snatches, 165/100 lbs 10 Burpees Snatch, 210/120 lbs LV2: 65/95/125/160, 35/65/80/100 LV1: 45/75/100/120,...
31 Oct WOD- Thursday, November 1
November Challenge of the Month! Max Handstand Walk / Max HS hold on wall WOD: 26 min AMRAP 6-8-10 Back Squats (from the floor) 6-8-10 HSPU 6-8-10 T2B After finishing the set of 10, go back to...