Strength: 3 x 8 Weighted Push-up Super Set 1:00 min Plank on Hands WOD: 30/24 Cal Bike 30-20-10 DB Snatch (50/35) DU 30/24 Cal Bike Labor Day Schedule: 9:30AM/10:30AM CrossFit See week program skeleton HERE. Log your scores on Beyond...
CFK fundraiser “Saved by the barbell” 3 Rounds, 1 Min Stations of: -Burpees -Wall balls 20/14 -Deadlifts 115/75 -Mb sit-ups 20/14 -Hang power clean 115/75 -Rest 1 Min Reminder!! TODAY, September 1st we will be hosting the...
Strength/Skill: TGU 1 RM Re-test (12-15min) WOD: 30 min AMRAP 300m Row 15 T2B 15 KBS 53/35 100’ Sled push 8/8 Half kneeling DB press Reminder!! Saturday, September 1st we will be hosting the Annual CrossFit Kids "Saved by the...
Strength: Wendler DL Wk 3, Cycle 2 % based on 90% of 1RM 75% + 10# x 5 85% + 10# x 3 95% + 10# x MR WOD: 8 min AMRAP 10 alt front rack lunges 95/65 10 box...
WOD 6 Rounds 25 sit ups 400m run Rest 1 min Finisher: 2 Min couch stretch each side. See week program skeleton HERE. Log your scores on Beyond the Whiteboard Don't have a BTWB WOD Logging Account?...
Strength: Wendler Push Press Wk 3, cycle 2 % based on 90% of 1RM 75% + 10# x 5 85% + 10# x 3 95% + 10# x Max reps WOD: 4 Rounds 3 min AMRAP/1 min rest 8 Alternating...
Strength: Wendler Back Squat Wk 3, cycle 2 % based on 90% of 1RM 75% + 10# x 5 85% + 10# x 3 95% + 10# x Max reps WOD: For time (15 min cap) 10 Ring MU 20...
WOD Run Pyramid For Time 800 m 2 min rest 400m 1 min rest 200m 30sec rest 100m 30 sec rest 100 m 30 sec Rest 200m run 1 min rest 400m run 2 min rest 800 m See week program skeleton HERE. Log your scores...
8:30am Lite N Tite Part A: 7 min AMRAP 7 Pull-ups 21 Air Squats 3 min rest Part B: 7 min AMRAP 5 DB Burpees (G2OH) 10 Box Jumps 3 min rest Part C: 7 min AMRAP 10/7 Cal Row 10 OH...
Skill: 4x3 Skin the Cats- VIDEO WOD: 10 rds for time 12/10 Cal Bike 15 Box Jumps 24/20 100’ Front Rack KB Carry See week program skeleton HERE. Log your scores on Beyond the Whiteboard Don't have a...