Strength: 1 RM Back squat 25-30 min WOD: 7 min AMRAP 7 DL 7 HPC 7 Thrusters Lv1: 65/45 Lv2: 75/55 Lv3: 95/65 6pm Lite N Tite: WOD TBA Strength: Filly Press 5x8 WOD: 30 min Partner AMRAP 400m run 20 push-ups 20 box jumps 20 cal bike 20 plank...
Skill: Kipping HSPU tips/ progressions. WOD: Run 400 Then, 5rds 8 HSPU 16 T2B 24 DU Then, run 400m See the weekly program skeleton HERE. Log your scores on Beyond the Whiteboard Don't have a BTWB WOD Logging...
Happy Mother’s Day to all of our Awesome CrossFit Moms! You ROCK! Megan Becker, Rachel Bradford, Janna Cordiero, Dea Smeed, Luann Walsh, Ashley Gould, Summer Evert, Ellen Kato, Kelly Allison, Laura...
8:30 am Lite N Tite For time: 10 Sprints, 100 m 60 Burpees 50 Pull-ups 40 Pistols 30 Kettlebell Swings, 72/53 lbs 20 Strict Handstand Push-ups 10 Sprints, 100 m Share work as desired. 9:30 and 10:30 CrossFit Strength: Strict press...
Strength: E90sec for 8 sets Clean + Hang Clean + FS (3 squats total) WOD: Partner Offense/Defense 3 rds Defense: 400m run Offense: AMRAP while partner runs 1 Muscle-up/3 burpee Pull-ups 3 Ground-to-Overhead *Pick up where you left...
Hero WOD: "Morrison" 50-40-30-20-10 reps, for time of: Wall Ball, 20/14 lbs Box Jump, 24/20 in Kettlebell Swing, 1.5/1 pood U.S. Army Specialist Scott Morrison, 23, of Blue Ash, Ohio, assigned to 584th Mobility Augmentation...
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....
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...
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...
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...