20 Oct WOD – Sunday, October 21st
WOD: 25 MIN EMOM - 12/10 Cal Row - :45 Handstand Push-Ups For Reps - 2-3 Rope Climbs - 80' Sled Push - 14 Kbs 53/35 See week program skeleton HERE. Log your scores on Beyond the Whiteboard Don't...
WOD Blog
All in.
19 Oct WOD – Saturday, October 20th
STRENGTH: Wendler Make-up *18-22MIN PARTNER WOD: 21-15-9 Synchro Bar Facing Burpees 50-40-30 Medball Sit-ups *200M Barbell Farmer Carry Between Each Round 185/135 **If all caught up with Wendler you will do, 3 X 10-12 DB Row...
18 Oct WOD – Friday, October 19th
STRENGTH: SNATCH COMPLEX Every 2 MIN For 12 MIN 1 Snatch Deadlift + 2 Hang Power Snatch + 1 Power Snatch *Build each set to a moderate/challenging complex. Strive to have no miss lifts! WOD: OFF/DEF...
17 Oct WOD – Thursday, October 18th
SKILL: Rowing Mechanics 3 Sets, 10 Strokes Each -Legs Only -Legs + Body -Full Stroke *Keep Under 20 S/M STRENGTH: Wendler Deadlift Week 2 % Based On 90% of 1 Rep Max 70% X 3 80% X 3 90% X Max...
16 Oct WOD – Wednesday, October 17th
STRENGTH/SKILL: 4 X 3 TGU Each Side Super Set 4 X 5 Seated Box Jumps @ High WOD: 30/24 Cal Bike 25 Wall Balls 30/20 Rest 2MIN Repeat X 3 *Each Round For Time See updated week programming...
15 Oct WOD – Tuesday, October 16th
STRENGTH: Wendler Strict Press Week 2 % Based on 90% of 1 Rep Max 70% X 3 80% X 3 90% X Max Reps SKILL: Muscle Up Progressions (12MIN) WOD: 7 MIN AMRAP 7 Bar Muscle Ups /10 Burpee...
14 Oct WOD- Monday, October 15th
Strength: Wendler Back Squat-Wk 2 % based on 90% of 1RM 70% x 3 80% x 3 90% x Max reps WOD: "Dubai CrossFit Qualifier 18.1A" 60 Double Unders 10 Thrusters, 110/80 lbs 60 Double Unders 20 Thrusters, 110/80 lbs 60 Double...
13 Oct WOD- Sunday, October 14th
Strength: Alternating-6 rds (12 min) 30 sec max Ring dips 30 sec rest 30 sec max Chin-ups (strict) 30 sec rest WOD: For Time Row 1000m 50 Burpees to a 6" target Row 1000m Log your scores on Beyond...
12 Oct WOD- Saturday, October 13th
Shoulder Pain Seminar with Dr. Joe today at 11:30am! Click here for details. 8:30 am Lite N Tite Skill: Rope Climbs 1 min max RC/ 1 min rest- 4x Lv3: legless Lv2: with legs Lv1: rope walks Partner...
11 Oct WOD – Friday, October 12th
STRENGTH: 3 X 8 Tempo KB/DB Front Squats (30X01) * Single or Double Rack 3 X 100' Sled Push *Rest 3 MIN Between WOD: 18 MIN AMRAP 250M Row 25 Single Arm DB Box Step-Over 24/20, 50/35 50...