12 Aug WOD- Monday, August 13
WOD: A: EMOM 6 min 2x3 Power Snatch 2x2 Power Snatch 2x1 Power Snatch E2M 7 min 1 Power Snatch B: Wendler Back Squat Cycle 2 Wk 1 (15 min) % based on 90% of 1RM 65%+10# x 5 75%+10# x 5 85%+10# x...
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11 Aug WOD- Sunday, Aug 12
9:30 and 10:30 am CrossFit Skill: Rope climb technique WOD: -100m sled push -15 burpee box jump over (24/20) -25 db DL (50/35) -12/10 Rope Climbs -25 db DL (50/35*) -15 burpee box jump over -100m sled push* *outside *50# db...
10 Aug WOD- Saturday, Aug 11
8:30am Lite N Tite 10-1 Squat Jumps with medball (20/14) 1-10 DB burpees (G2OH) Lv1: 20/10 Lv2: 25/15 Lv3: 35/25 100m MB run between sets 9:30 and 10:30 am CrossFit Strength: EMOM 6 (warm-up, increasing, start at...
09 Aug WOD- Friday, Aug 10
Skill: Muscle up drills 2x Swings x5 Ring supports x10sec/ ring drops x5 Transitions x5 WOD: Each round for time 30/24 Cal Bike 15 V-Ups 10 KBS (70/53) 5 MU/ 7 C2B/ 9 Pull-ups REST 2 min...
08 Aug WOD- Thursday, Aug 9
Skill: Rowing Technique Strength: Deficit DL 3x8 40-50% WOD: Benchmark Test- 2k Row for time Finisher: 3 min hollow hold (accumulated) See UPDATED week program skeleton HERE. Log your scores on Beyond the Whiteboard Don't have a BTWB WOD Logging...
07 Aug WOD- Wednesday, Aug 8
Strength: E2MOM x 6 2 Hang Power Clean + 1 Hang Clean WOD: Partner Offense/Defense- 3rds OFF: AMRAP 5 DL + 4 HPC + 3 FS DEF: 400m run Lv1: 65/45 Lv2: 95/65 Lv3: 115/75 Finisher:...
06 Aug WOD- Tuesday, Aug 7
Strength: 5x5 Every :90 Strict press with banded kettlebells WOD: 15-12-9-6-3 -Burpees -T2B -Weighted Step ups 20” Lv1: 25/15 Lv2: 35/25 Lv3: 50/35 Finisher: Filly press 3x8-10 *Why so light you say..? It is deload week from Wendler-...
05 Aug WOD- Monday, Aug 6
Strength: Back Squat 3x3 w/ 2sec pause. Work with 40-60% of 1RM *no more. (12-15min) WOD: 14.1 open 10min AMRAP -30 Dubs -15 Power snatches 75/55 *Why so light you say..? It is deload week from...
04 Aug WOD- Sunday, Aug 5
WOD: 28 min AMRAP -45 DU/ 135 singles -45 sec plank on hands -200m run -45 sec Front rack dbl KB hold (53/35) Goal: 7 rounds Finisher: 3 sets GHD situps x 15-25 Rotator cuff (external rotation) x15-20 See...
03 Aug WOD- Saturday, Aug 4
5 Year Anniversary Brunch Today from 10:15-12pm! Come WOD and stick around for mimosas, vegan protein waffles, sausage and stone fruit! We are celebrating being in the 175 location for...