8:30 am Lite N Tite Skill: Forward rolls Handstand forward rolls WOD: 20 DB Cleans 53/35 50 Wall Balls 150 DU 50 Wall Balls 20 DB Cleans 15 min cap 9:30 and 10:30 am CrossFit Skill/Warm: 5 min HS practice Strength: Push press...
Strength: Back squat Every 3 min for 12 min 8,12,16,20 Back Squat 50-60% (same weight, all 4 sets) WOD: 2 min on/ 1 min rest 5x 10 Burpee BJ overs KB/DB Hang Squat Cleans for reps Lv1: 25/15 Lv2:...
Skillz and Drillz: Ring MUs- 10 min 2 rds of -3-5 Hip to rings/ snap pulls -5 Ring supports/ ring drops -5 transitions, banded, jumping Strength: Snatch BTN PP + Snatch bal + OHS 3x3 @ light...
Skill: 5 min Handstand hold practice WOD: “Bradshaw” 10 rounds for time of: 3 Handstand Push-ups 6 Deadlifts, 225/155 lbs 12 Pull-ups 24 Double Unders (25 min cap) Scaled- Lv1: 10 rds 6 box HSPU 6 DL 115/85 12 Jumping Pull-ups 24 Lat bar hops Lv2:...
Strength: Bench 5x3 (15 min) WOD: For time Run 1 mile Bike 60/50 cal Run 800m Bike 30/25 cal 6pm Lite N Tite: 500-400-300-200-100m Row 50-40-30-20-10 KBS Sit-ups Log your scores on Beyond the Whiteboard Don't have a BTWB WOD Logging Account? Click Here...
Skill: EMOM 5 Power Clean + Hang Clean + Split Jerk, then EMOM 5 Clean & Jerks, then 15 Minutes to find 1RM Clean & Jerk WOD: 3 Min for Max Reps Thrusters @ 135/95# 2 Min...
Happy Birthday Luann!!! WOD: “Filthy Fifty” For time: 50 Box Jumps, 24/20 in 50 Jumping Pull-ups 50 Kettlebell Swings, 35/26 lbs 50 Walking Lunges 50 Knees To Elbows 50 Push Press, 45/35 lbs 50 Back Extensions/ Good mornings 45/35 50 Wall...
8:30am Lite N Tite Strength: 4x -8 Weighted box step up w/ KBs ea. -5-8 Strict T2B WOD: Every 2 min for 10 rds Row 250m Or bike 15/10 cal 9:30 and 10:30 am CrossFit Strength: 3x w/ bar 3...
Strength: Split Jerk Drills E2M for 10 min 2x3 Pause jerk 3x3 Split Jerk @ 70% WOD: Alternating Tabata- 20 sec on/ 10 sec off- 5rds (10 min) KB Hang Pwr Clean + Push Press (Right) KB Hang...
Strength: Front Squat E3M 4x8 start at about 65% of 1RM FS WOD: 13 min Buy-in Row 1000m Then AMRAP 20 Push-ups 20 Box Jumps 24/20” 10 Hang Power Clean Lv1: 65/45 Lv2: 85/60 Lv3: 115/75 See the weekly program...