18 May WOD- Saturday, May 19
8:30 am Lite N Tite “DB Air Air Force” 35 Thrusters 35 One arm OHS 35 2 arm swings 35 push press 35 Power Cleans 35 Front Squats With 4 burpee EMOM, start with burpees Lv3: 50/35 9:30 and 10:30...
WOD Blog
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17 May WOD- Friday, May 18
Benchmark WOD: "Cindy" 20 min AMRAP 5 Pull-ups 10 Push-ups 15 Air Squats Finisher: 90 sec Couch Stretch each side 3 min Lat foam roll each side 2 min barbell tricep smash each side See the weekly program skeleton...
16 May WOD- Thursday, May 17
Strength: 30 min to find 1 rep max Deadlift WOD: 1 min for reps- Hang Squat Snatch @ 75/55 Rest 1 min 2 min for reps- Hang Squat Snatch @ 95/65 Rest 1 min 3 min...
15 May WOD- Wednesday, May 16
Strength: 20-25 min to find 1 rep max Bench Press WOD: 30sec on/off - 5rds for total reps Burpees Rest Ring Rows Rest V-ups rest See the weekly program skeleton HERE. Log your scores on Beyond the...
14 May WOD- Tuesday, May 15
Strength: 1 RM Back squat 25-30 min WOD: 7 min AMRAP 7 DL 7 HPC 7 Thrusters Lv1: 65/45 Lv2: 75/55 Lv3: 95/65 6pm Lite N Tite: WOD TBA Strength: Filly Press 5x8 WOD: 30 min Partner AMRAP 400m run 20 push-ups 20 box jumps 20 cal bike 20 plank...
13 May WOD- Monday, May 14
Skill: Kipping HSPU tips/ progressions. WOD: Run 400 Then, 5rds 8 HSPU 16 T2B 24 DU Then, run 400m See the weekly program skeleton HERE. Log your scores on Beyond the Whiteboard Don't have a BTWB WOD Logging...
12 May WOD- Sunday, May 13
Happy Mother’s Day to all of our Awesome CrossFit Moms! You ROCK! Megan Becker, Rachel Bradford, Janna Cordiero, Dea Smeed, Luann Walsh, Ashley Gould, Summer Evert, Ellen Kato, Kelly Allison, Laura...
11 May WOD-Saturday, May 12
8:30 am Lite N Tite For time: 10 Sprints, 100 m 60 Burpees 50 Pull-ups 40 Pistols 30 Kettlebell Swings, 72/53 lbs 20 Strict Handstand Push-ups 10 Sprints, 100 m Share work as desired. 9:30 and 10:30 CrossFit Strength: Strict press...
10 May WOD- Friday, May 11
Strength: E90sec for 8 sets Clean + Hang Clean + FS (3 squats total) WOD: Partner Offense/Defense 3 rds Defense: 400m run Offense: AMRAP while partner runs 1 Muscle-up/3 burpee Pull-ups 3 Ground-to-Overhead *Pick up where you left...
09 May WOD- Thursday, May 10
Hero WOD: "Morrison" 50-40-30-20-10 reps, for time of: Wall Ball, 20/14 lbs Box Jump, 24/20 in Kettlebell Swing, 1.5/1 pood U.S. Army Specialist Scott Morrison, 23, of Blue Ash, Ohio, assigned to 584th Mobility Augmentation...