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...
Strength: A: Every 90 for 6 rds 2 PC + 1 Jerk B: E90s for 3 rds 3 Clean Pulls WOD: 10rds 5 WBs @ 20/14 3 Chest 2 Bar 1 Deadlift Lv1: 135/95 Lv2: 225/155 Lv3: 255/205 (10 min cap) ...
Strength: Bench 5x1 (15 min) WOD: 3 min AMRAP DB burpee (G2OH) 2 min rest 3 min AMRAP Burpee BJ overs 2 min rest 3 min AMRAP Double Unders See the weekly program skeleton HERE. Log your scores on Beyond...
Strength: Alt EMOM 10 -5 FS from floor @ 70% 1 RM clean -30 sec max Ring Push-ups WOD: For time 10 OHS 5 rope climbs 20 FS 4 rope climbs 30 BS 3 rope climbs Scaled: 10 OHS 15 Pull-ups 15 T2B 20...
Benchmark WOD: “Fight Gone Bad” 3 rounds, 1 min per station, of: Wall Ball, 20/14 lbs, 10 ft Sumo Deadlift High Pull, 75/55 lbs Box Jump, 20 in Push Press, 75/55 lbs Row (calories) Rest 1 min See...