28 May WOD- Tuesday, May 29
Strength: Single Leg barbell DL 4x5 each leg WOD: 90 sec on/ 30 sec off- 5rds 7 OHS T2B for reps Lv1: 65/45 Lv2: 95/65 Lv3: 125/85 See the weekly program skeleton HERE....
WOD Blog
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27 May WOD- Monday Memorial Day, May 28
Today’s Memorial Day Schedule: 9:30 and 10:30 am class only! “Glen” 30 Clean and Jerks @ 135/95 Run 1 mile 10 Rope Climbs Run 1 mile 100 Burpees Lv1: 95/65 Lv2: 115/75 Former U.S. Navy SEAL Glen Doherty,...
26 May WOD- Sunday, May 27
Today is the San Francisco Carnaval Parade! Alexis and Colombo will be on float #56 out of #86 with Gente da Cidade! (Colors Red and Teal/Blue). You can get more...
25 May WOD- Saturday, May 26
Memorial Day Schedule: Monday, May 28 9:30 and 10:30 am class only! 8:30 am Lite N Tite 5 min AMRAP 5 Burpee 10 DB Clean 3 min Rest 6 min AMRAP 10 Box Jump 10 DB Thurster 3 min...
24 May WOD- Friday, May 25
Memorial Day Schedule: Monday, May 28 9:30 and 10:30 am class only! Strength: EMOM 5 Snatch high pull + hang power snatch EMOM 9 3-3-3-2-2-2-1-1-1 Power Snatch WOD: Partner WOD For time: 50 Wall Balls 30/24 Air Bike 50 Box...
23 May WOD- Thursday, May 24
Memorial Day Schedule: Monday, May 28 9:30 and 10:30 am class only! Strength: Weighted pull-ups 5x3 E2M WOD: 4 rounds for time Run 400m 10 Push Press 5 Burpee Bar MU/ 10 burpee pull-ups...
22 May WOD- Wednesday, May 23
Memorial Day Schedule: Monday, May 28 9:30 and 10:30 am class only! WOD Regionals Event 2 “Linda” (for quality and finish)- 30 min cap 10-1 Deadlift 295/220 or 70% Bench 195/135 or 70% Squat Clean 145/105...
21 May WOD- Tuesday, May 22
WOD: CrossFit Regionals Event 5 For time: 50 handstand push-ups 50 toes-to-bars 50-cal. Assault Bike/ Row 50 dumbbell box step-overs 50-ft. right-arm dumbbell overhead lunge 50-ft. left-arm dumbbell overhead lunge M 70-lb. dumbbells, 24-in. box, 17-min. time...
20 May WOD- Monday, May 21
Strength: EMOM 5 Power clean + hang squat clean Then, EMOM 10 1 clean WOD: 3rds 30 DB/KB Snatch (50/35) 75 DU Log your scores on Beyond the Whiteboard Don't have a BTWB WOD Logging Account? Click Here and join...
19 May WOD- Sunday, May 20
Strength: Strict press 5x3 WOD: 15 min AMRAP Row 1000m then, 10 DB power cleans (50/35) 10 Push ups 20 Jumping air squats Log your scores on Beyond the Whiteboard Don't have a BTWB WOD Logging Account? Click...