Strength: Front squat 5x3 E2M off rack WOD: Row 21 cal 21 synchronized thrusters Row 21 cal 21 synchronized burpees Row 21 cal 21 synchronized OHS Row 21 cal *share row as desired. Lv1: 65/45 Lv2: 75/55 Lv3: 95/65 Log your scores on...
8:30 am Lite N Tite Alt EMOM 30 -Split Squats x 5 each leg -Seated DB Shoulder Press (on floor, legs out in front) x 10 -Ring Rows x 8 -Box Jumps x 7...
Strength: Sumo DL 5x5 Every 2.5 min for 5 sets WOD: 5rds for time 20 Unbroken* Wall Ball 10 Power Snatch 100 m run Rest 1 min Lv1: 45/35, 14/10 Lv2: 65/45, 16/12 Lv3: 75/55, 20/14 *5 Burpee Penalty for...
Strength: Bench 5x8 (15 min) WOD: Tabata (20 sec on/ 10 sec off, 8rds of each). Double Unders Rest 1 min DB Hang Power Snatch (50/35) Rest 1 min V-ups Rest 1 min Assault Bike Cal Record lowest rep...
WOD: CrossFit Age Games Online Qualifier # 2 4rds for time 25 C2B pull-ups 5 Cleans (15 min cap) Lv1: 20 Jumping pull-ups, 115/75 Lv2: 20 pull-ups/15 C2B, 165/115 Lv3: 225/155 Lv4: (Actual Rx) 245/170 Strength: Then, E2M Back...
Skill: 5 min Handstand Practice Hero WOD: “Moose” 1k Row Then, 10 rounds 7 Bar-Facing burpees 3 Thrusters @ 95/65 Then, Run 1200m Lv1: 65/45 Lv2: 75/55 6pm Lite N Tite: 250 Single Unders 100 Box Jumps 24"/20" 100 Wall Balls 20/14 80 Burpees ...
Strength: E2M for 12 min Clean 3-3-3-2-2-2 WOD: 10-1 Deadlift Ring Dips Lv1: 135/95 Lv2: 185/135 Lv3: 225/155 *Weekly Programming coming soon..* Log your scores on Beyond the Whiteboard Don't have a BTWB WOD Logging Account? Click Here and join CrossFit...
Strength: 15 min to Find a heavy set of: 3 Push Press+ 2 Push Jerk WOD: 3rds 5 BB burpees (G2OH)* 10 Box jumps Rest 1 min Repeat 2x (9rds total) Lv1: 65/45 Lv2: 95/65 Lv3: 115/75 Barbell burpee = push-up on bar, power...
8:30 am Lite N Tite: Teams of 2 Complete: Split 50 reps evenly 50 WBS 20/14 100m Run Each 50 Du's (or 150 Singles) 100m Run Each 50 American KBS 53/35 100m Run Each 50 Box Jumps 24/20" 100m Run...
Skill: HSPU kipping progression WOD: 3rds for time: 15 HSPU 400 Run Finisher: Accumulate 2 min L-sit hold See the weekly program skeleton HERE. Log your scores on Beyond the Whiteboard Don't have a BTWB WOD...