03 Jun WOD- Monday, June 4
Strength: Back Squat 5x8 @ 65-68% E3M WOD: 8 min AMRAP 16 DB Single Arm OHS 8 Burpee Box jump overs Lv1: 25/15 Lv2: 35/25 Lv3: 50/35 See the weekly program skeleton HERE. Log your scores on Beyond the...
WOD Blog
All in.
02 Jun WOD-Sunday, June 3
Hero WOD: "Holbrook" 10 rounds, each round for time, of: 5 Thrusters, 115/75 lbs 10 Pull-ups Sprint, 100 m Rest 1 min between each round. Lv1: 75/55 Lv2: 95/65 U.S. Army Captain Jason Holbrook, 28, of Burnet,...
01 Jun WOD- Saturday, June 2
8:30 am Lite N Tite Alternating EMOM 30 5 stations, 6 rounds - 15 Wall Balls - DU for reps - 8 DB burpees (G2OH) 35/25 - 10/7 Bike Cal - 12 RKBS 70/53 9:30 and 10:30 am...
31 May WOD- Friday, June 1
June Challenge: Spend about 10-15 min finding a. Max height standing box jump b. Max distance broad Strength/WOD: Every 2 min for 24 min Push Press 4x3 Push Jerk 4x3 Split Jerk 4x3 See the weekly program...
30 May WOD- Thursday, May 31
Strength: Back Squat 5x10 E3M Start at 60%-65% and increase from there WOD: For time 50/40 cal Row 800m Run 40/30 cal Bike See the weekly program skeleton HERE. Log your scores on Beyond the...
29 May WOD- Wednesday, May 30
Re-test Challenge of the month: Max unbroken DU (5 min) Strength/skill: Strict HSPU 5x5 Rest 90s-2min btwn sets WOD: 1-10 Hang Power Clean Lunge R leg Lunge L leg Push Press Lv1: 65/45 Lv2: 75/55 Lv3: 95/65 See the weekly program skeleton...
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....
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...