WOD: 12MIN AMRAP 300M Row 100’ Farmer Carry 70/53 15 Burpees Rest 4MIN 12MIN AMRAP 12/10 Cal Bike 100’ Filly Carry (switch arms at 50’) 44/35 12 Ring Rows See week program skeleton HERE. Log your scores on Beyond the Whiteboard Don't...
Strength: Push Press 1RM (18MIN) WOD: 800M Run 30 C&J (95/65) 400M Run 20 C&J (135/95) 200M Run 10 C&J (155/105) LV1: Stay at same weight for all sets LV2: 75/55, 95/65, 135/95 Lite N Tite: 3RDS 11/9 Cal Row 9 Burpees 11 Air...
Strength: Back Squat 1RM (25MIN) WOD: 21-15-9 Box Jump overs Pull-ups See week program skeleton HERE. Log your scores on Beyond the Whiteboard Don't have a BTWB WOD Logging Account? Click Here and join CrossFit...
WOD: Accessory Circuit / Flush EMOM x 6 RDS (30 min) - 45 sec Ski ERG - 5-8 Filly press each arm - 10 Back extensions (45/35) - 45 sec Bike - 45 sec Plank hold *...
WOD: LNT and CrossFit 5k Row (Switch every 500M) Then, 100 Alt DB Snatch 50/35 100 Burpees * Share work as desired * Scaled - 3k Row Recommended Cool Down: 200M Walk 2 MIN in straddle pose 1 MIN dead hang...
Strength: Pause Front Squats 5x3 with 3sec pause (15min) WOD: 400M Run 30 Alt. Pistols / 30 Weighted DB Lunge 40/30 400M Run 60 Sit-ups / 30 GHD RX+ 400M Run 90 Wall balls 20/14 Recommended Cool Down: 2-5min...
Strength: Every 2:30 for 6 Sets 3x3 Halting Power Snatch 3x3 Halting Snatch WOD: 8 MIN AMRAP 50 DU/ 75 Singles 7 Power Snatch 95/65 4 Bar Muscle Ups / 8 Burpee Pull-ups L1: 75/45 L2: 85/55 See week...
Strength/Skill: 10 MIN EMOM 5/5 Single Leg DL w/kb WOD: Alt EMOM 15 - Seated box jumps x 5 - Pendlay Row x 5 - 45 Sec plank See week program skeleton HERE. Log your scores on Beyond...
Strength: Every 90 sec for 7 sets 1 Push Jerk + 1 Split Jerk Then, September Cahllenge: 8 min to find 1 RM Split Jerk WOD: Every 2 min x 7 250 row 6/6 Single Arm db/kb Jerk...
Labor Day WOD: “Hotshots 19” 6 rounds for time of: 30 Air Squats 19 Power Cleans, 135/95 lbs 7 Strict Pull-ups Run, 400 m See week program skeleton HERE. Log your scores on Beyond the Whiteboard Don't have a...