08 May WOD- Wednesday, May 9
Strength: Deadlift 5x3 E2.5 min (around 85%) WOD: Alternating EMOM 15 -5 Weighted Strict Pull-ups AHAP -12-20 DB saw press (seated on floor) -10 BB glute Bridges (floor or bench) See the weekly program skeleton HERE....
WOD Blog
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07 May WOD- Tuesday, May 8
Skill: May challenge Find Max rep DU (5 min of attempts) Strength: Bench 5x3 15 min WOD: 2 min on/ 1 min off- 4 cycles 10 Renegade rows (35/25) DU for reps 1 min rest Scaled: 1 push-up 6pm Lite N...
06 May WOD- Monday, May 7
Strength: Back squat 5x2 E2M WOD: 10 min AMRAP 10 OHS 10 Bar facing burpees Lv1: 65/45 Lv2: 85/60 Lv3: 115/75 Log your scores on Beyond the Whiteboard Don't have a BTWB WOD Logging Account? Click Here and join CrossFit Potrero...
05 May WOD-Sunday, May 6
Skill: Pull-up technique- kipping/ butterfly WOD: Alternating EMOM 24 5-10 C2B pull-ups 10 Pistols AHAP 8/10 Cal Bike Finisher: 30 strict T2B Log your scores on Beyond the Whiteboard Don't have a BTWB WOD Logging Account? Click Here and join...
04 May WOD- Saturday, May 5
8:30 am Lite N Tite 3rds 1 min on/off 10 burpees then shuttle runs for reps 1 min rest 15 air squats +shuttle runs for reps 1 min rest 5 pull-ups+ shuttle runs for reps 1...
03 May WOD- Friday, May 4
Skill: Rope climb technique WOD: CrossFit Age Online Qualifier # 1 4-8-12 Thrusters 1-2-3 Rope Climb* Lv1: 95/65 (master's 60+/teens 14-15) Lv2: 115/75 Lv3: 135/95 (actual Rx) Scale to 2-4-6 Rope Walks Strength: Strict press 5x8, Every 3 min. See...
02 May WOD- Thursday, May 3
Strength: Back squat 5x3 E2M start at 85% WOD A: Row WARs 500m row, elimination. Winner goes on to the next round (2-3 min rest) Elimination penalty: plank hold Finisher: For time 800 m run 50 Front Rack...
01 May WOD- Wednesday, May 2
Skill: Muscle Up Drills/ Warm-up (15 min) -hip to rings -ring support/drops -transitions Hero WOD: “Nate” 20 min AMRAP 2 Ring MU 4 HSPU 8 KBS (72/53) Scaled "Nate": AMRAP 20 mins 4 Pull-ups 6 Push-ups 8 Kettlebell Swings, 53/35 lbs "Chief Petty Officer...
30 Apr WOD- Tuesday, May 1
Strength: -E90 sec for 5 sets 3 Position Snatch (hip, above knee, below knee) -EMOM 8 1 Snatch WOD: CF open 11.1 7 min AMRAP 30 Double Unders 15 Power Snatch @ 75/55 Lv1: 45/35 Lv2: 65/45 6pm Lite N Tite “Annie...
29 Apr WOD- Monday, April 30
April Challenge: 5 min to find max time free standing handstand hold Scaled: max hold on wall (1 attempt) Benchmark WOD: “Grace” 30 Clean and Jerks for time Lv1: 95/65 Lv2: 115/75 Lv3: 135/95 *8 min cap* Strength: Bench 5x5...