Memorial Day Schedule: Monday, May 28 9:30 and 10:30 am class only! Strength: EMOM 5 Snatch high pull + hang power snatch EMOM 9 3-3-3-2-2-2-1-1-1 Power Snatch WOD: Partner WOD For time: 50 Wall Balls 30/24 Air Bike 50 Box...
Memorial Day Schedule: Monday, May 28 9:30 and 10:30 am class only! Strength: Weighted pull-ups 5x3 E2M WOD: 4 rounds for time Run 400m 10 Push Press 5 Burpee Bar MU/ 10 burpee pull-ups...
Memorial Day Schedule: Monday, May 28 9:30 and 10:30 am class only! WOD Regionals Event 2 “Linda” (for quality and finish)- 30 min cap 10-1 Deadlift 295/220 or 70% Bench 195/135 or 70% Squat Clean 145/105...
WOD: CrossFit Regionals Event 5 For time: 50 handstand push-ups 50 toes-to-bars 50-cal. Assault Bike/ Row 50 dumbbell box step-overs 50-ft. right-arm dumbbell overhead lunge 50-ft. left-arm dumbbell overhead lunge M 70-lb. dumbbells, 24-in. box, 17-min. time...
Strength: EMOM 5 Power clean + hang squat clean Then, EMOM 10 1 clean WOD: 3rds 30 DB/KB Snatch (50/35) 75 DU Log your scores on Beyond the Whiteboard Don't have a BTWB WOD Logging Account? Click Here and join...
Strength: Strict press 5x3 WOD: 15 min AMRAP Row 1000m then, 10 DB power cleans (50/35) 10 Push ups 20 Jumping air squats Log your scores on Beyond the Whiteboard Don't have a BTWB WOD Logging Account? Click...
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...
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...
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...
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...