30 Sep WOD – Monday, October 1st
STRENGTH: October Challenge! 22 MIN To find a 1RM Front Squat WOD: 5 ROUNDS FOR TIME 10 Alternating Hang DB Snatches 50/35 10 Right Arm Overhead Walking Lunge 50/35 10 Left Arm Overhead Walking...
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29 Sep WOD – Sunday, September 30th
WOD: 26MIN AMRAP 24/20 Cal Row 18 Russian Twists 25/15 100’ Front Rack Walk 53/35 12 High Step ups 30/24 2 Rope Climps/ 4 Rope Walks See week program skeleton HERE. Log your scores on Beyond the...
28 Sep WOD – Saturday September 29th
STRENGTH: September Challenge Re-Test 22 MIN To find a 1 Rep Max Split Jerk WOD: 4 ROUNDS OF 3 MIN AMRAP / 1 MIN REST 3 Bar Muscle Ups / 7 C2B 7 Hang Power Snatch...
27 Sep WOD – Friday, September 28th
WOD: 20MIN EMOM MIN 1: 12 Burpee Over Bar MIN 2: 10 Power Cleans 95/65 RX+: 115/75 LV2: 75/55 LV1: 65/45 See week program skeleton HERE. Log your scores on Beyond the Whiteboard Don't have a BTWB WOD...
26 Sep WOD – Thursday, September 27th
SKILL: 15MIN Handstand Play - Wall walk - HS Hold - Box HS Walk Around - Shoulder Taps - Partner Balance - Partner Walk w/ pvc WOD: 5 ROUNDS FOR TIME 400M Run 20ft HS Walk/ 4 Wall Walks 25 Walls Balls...
25 Sep WOD – Wednesday, September 26th
WOD: CrossFit Games Open 11.2 Complete as many rounds as possible in 15 mins of: 9 Deadlifts 155/100 lbs 12 Hand Release Push-ups 15 Box Jumps 24/20 Learn more about the program plan HERE See week...
24 Sep WOD – Tuesday, September 25th
WOD: 21 MIN EMOM MIN 1: 10 Back Squats 135/95 MIN 2: 10/8 Cal Bike MIN 3: 45 Sec Plank RX+: 155/135 LV2: 115/85 LV1: 95/65 Cool Down: 200M walk 2 MIN Couch stretch each side 2 MIN Foam...
23 Sep WOD – Monday, September 24th
STRENGTH: 15 MIN CLOCK Pause Split Jerk 6 X 2 *1 Sec pause in dip. Be sure to not re dip after pause. WOD: 20/15 Cal Row 15 S2OH 135/95 20/15 Cal Row 10 S2OH 155/105 20/15 Cal Row 5 S2OH...
22 Sep WOD – Sunday, September 23rd
STRENGTH: 10 MIN E2MOM 3 Power Cleans *Start at 70% and build *Not touch n go Into, 6 MIN EMOM Squat Clean *Start with weight of last power clean and increase. WOD: CrossFit Team Series Event 1 Complete as...
21 Sep WOD – Saturday, September 22nd
CrossFit & Lite N' Tite “Pulling Kelly” 5 Rounds 400M Run 30 Box Jumps 24/20 30 Pull-ups * 32MIN Cap * Scale: 20 Box jumps/ 20 Pull-ups See week program skeleton HERE. Log your scores on Beyond the Whiteboard Don't...