09 Jul WEDNESDAY, JULY 10TH
WORKOUT OF THE DAY AMRAP X 22 40 Kbs 53/35 40 HSPU 40/30 Cal Row 100 DU Log your scores on Beyond the Whiteboard Don't have a BTWB WOD Logging...
WOD Blog
All in.
08 Jul TUESDAY, JULY 9TH
WORKOUT OF THE DAY Every 2:00 X 5 3 Power Snatch *Build each set AMRAP X 12 200M Run 12 Power Snatch 115/85 200M Run 12 Pull-ups L2:95/65 L1:65/45 ____________________________________________________________ LITE N' TITE AMRAP X 24 400/300M Row 12 Box Jumps 400/300M...
07 Jul MONDAY, JULY 8TH
WORKOUT OF THE DAY 5 SETS 9 Box Jump Overs 30/24 15 Dumbbell Front Squats 50/35 15/12 Calorie Assault Bike -Rest 2 Minutes- Log your scores on Beyond the...
06 Jul SUNDAY, JULY 7TH
WORKOUT OF THE DAY
STRENGTH
Split Jerks
4 X 2
FOR TIME
18-15-12-9-6-3
Push Jerk 95/65
Sit-ups
Log your scores on Beyond the Whiteboard
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05 Jul SATURDAY, JULY 6TH
CROSSFIT/LITE N' TITE 2 ROUNDS AMRAP X 3 Max Meter Row Rest 3 Minutes AMRAP X 3 8 Dual DB Box Step Over 50/35 8 Renegade Rows 50/35[No Push-up] Rest 3 Minutes *Athlete can hold DB...
04 Jul FRIDAY, JULY 5TH
WORKOUT OF THE DAY AMRAP X 25 400M RUN 30 Sec L/Side Plank 10/8 Cal Bike 30 Sec R/Side Plank 3/3 TGU *athletes choice 60’ Sled Push Log your scores on
03 Jul THURSDAY, JULY 4TH
JULY 4TH 1774 7 ROUNDS FOR TIME 4 HSPU 1 Rope Climb 7 Hang Squat Cleans 7 Push Press 95/65 6 C2B Pull-ups *4 Burpee EMOM-Starts w/ Burpees L2:75/55 L1:65/45 Log your scores on
02 Jul WEDNESDAY, JULY 3RD
WORKOUT OF THE DAY AMRAP X 9 48 Double Unders 15 Wall Balls 20/14 7 Burpees Rest 2 Minutes AMRAP X 6 36 Double Unders 12 Wall Balls 20/14 5 Burpees Rest 2 Minutes AMRAP X 3 24 Double Unders 9...
01 Jul TUESDAY, JULY 2ND
WORKOUT OF THE DAY July Challenge Max Plank Hold *5 Min Cap CLEAN COMPLEX Every 90 second for 15 minutes 1 Clean High Pull + 1 Hang Squat Clean + 1 Squat Clean *Build to...
30 Jun MONDAY, JULY 1ST
WORKOUT OF THE DAY June Challenge Retest Max Strict Pull-up SKILL HSPU -Tripod -Headstand -Tripod Kick To Plank -Assisted HSPU AMRAP X 7 Max Rep HSPU Log your scores on Beyond the Whiteboard Don't have...