09 Jul WOD- Tuesday, July 10
Strength: (20 min) Back squat w/ KB suspended from bar using bands. Example video here. 5-5-3-3-3 50-60% and increase as desired. This is to focus on core stability and staying tight throughout the entire...
WOD Blog
All in.
08 Jul WOD- Monday, July 9
WOD: 1 min stations for reps- 4 cycles -C2B pull-ups -Push-ups -Power cleans (95/65) -Box Jump Overs 24/20” -Bike cal -Rest Log your scores on Beyond the Whiteboard Don't have a BTWB WOD Logging Account? Click Here and join...
07 Jul WOD- Sunday, July 8
9:30 and 10:30am CrossFit Class Strength: E2M 18 min Clean pull + Power Clean + Clean WOD: Challenge of the Month Max Unbroken Wall balls @ 20/14 Finisher: Every 30 sec Plank Side plank Side plank 3 rds See week...
06 Jul WOD- Saturday, July7
8:30am Lite N Tite Strength: Kneeling Filly Press 5x8 Super set with 10 hollow rocks (5x) WOD: 20 min running clock Buy-in Together: 50 burpees over plank (share burpees) 800 m Run (together) Then Relay* AMRAP: 20 Unbroken DU* 20 Single...
05 Jul WOD- Friday, July 6
Strength: Overhead Squat E2M 5x3 (start at 80% and increase as desired) WOD: 3 min AMRAP/ 1 min rest- 4 cycles 4 Power Snatch 5 OHS 6 T2B Lv1: 65/45 Lv2: 85/60 Lv3: 115/75 *restart AMRAP each cycle See week program skeleton...
04 Jul WOD- Thursday, July 5
Strength: Deadlift E2M 5x1 @ 90% WOD: 3rds for time 500 m row 21 Ring Dips 21 Box Jumps 24/20” 500 m row 15 Ring Dips 15 Box jumps 24/20” 500 m row 9 Ring Dips 9 Box Jumps 24/20” See week program...
03 Jul WOD- Wednesday, July 4
4th of July Holiday Schedule: 9:30 and 10:30 am class only! No Mobility class 7/5-7/16 WOD: "July 4, 1774" 7 rounds for time of: 4 Handstand Push-ups 1 Rope Climb, 15 ft 7 Hang Squat...
02 Jul WOD- Tuesday, July 3
4th of July Holiday Schedule: 9:30 and 10:30 am class only! No Mobility class 7/5-7/16 Strength: 20 min to find a heavy 1 rep Strict press. Then find max push press reps...
01 Jul WOD- Monday, July 2
Strength: E2M Back Squat 5x1 @ 90% WOD: Grantie Games Qualifier #4 8 min cap 3,6,9,12,9,6,3 Hang Squat Cleans Bar facing burpees Lv1: 75/55 Lv2: 115/80 Lv3: 135/95 See week program skeleton here. Log your scores on Beyond the Whiteboard Don't...
30 Jun WOD- Sunday, July 1
9:30 and 10:30 am CrossFit Strength: Bottoms up kettlebell press (single arm) 3x5 each arm (slowly) Test: 50 HSPU for time (Kipping OK) WOD: Tabata intervals -Bike ca 8x 1min rest -RKBS 8x 1 min rest -Sit-ups See week program skeleton...