08 Nov WOD- Thursday, Nov 9
UPDATE ***Get code to log your scores for Beyond the Whiteboard from coach or staff at the box *** Strength: Every 2 min 3 Position Snatch Below knee + mid thigh + hip WOD: 2...
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All in.
07 Nov WOD- Wednesday, Nov 8
UPDATE ***Get code to log your scores for Beyond the Whiteboard from coach or staff at the box *** Strength: Strict Press 5x8 (Every 2.5 min) WOD: 300 DU for time (6 min cap) *Burpee penalty...
06 Nov WOD- Tuesday, Nov 7
UPDATE ***Get code to log your scores for Beyond the Whiteboard from coach or staff at the box *** Strength: Every 90 sec x 8 sets Power Clean + Front Squat +...
05 Nov WOD- Monday, Nov 6
UPDATE ***Get code to log your scores for Beyond the Whiteboard from coach or staff at the box *** Warm: -Ankle mob -Kipping pulling review Benchmark WOD: “Mary” 20 min AMRAP 5 HSPU 10 Alt Pistols 15 Pull-ups Scale...
04 Nov WOD- Sunday, Nov 5
UPDATE ***Get code to log your scores for Beyond the Whiteboard from coach or staff at the box *** Accessory/Strength: Alternating EMOM 12 min -5-8 Strict T2B -5-8 Ring Rows AHAP WOD: 30 sec...
03 Nov WOD- Saturday, Nov 4
November Challenge! Find max cal on Air Bike in 30 sec *1 attempt* (Handstand practice for those of you who tested yesterday) Skill: Tall jerk drills- (10 min) 1st w/ PVC 2nd w/ Bar. Add light...
02 Nov WOD- Friday, Nov 3
November Challenge! Find max cal on Air Bike in 30 sec *1 attempt* Strength/ Skill: EMOM 10 Hang squat clean + push press WOD: 8 min AMRAP 1k Row Buy-in Max Back Squats at Body weight Lv1: 50%...
01 Nov WOD- Thursday, Nov 2
WOD: For time: 40 min CAP 60 KBS 50 Wall Balls 40 T2B/Sit-ups 30 Box Jump Over 24/20" 20 Hang Power Snatch 10 Bar MU* 20 Hang Power Snatch 30 Box Jump Over 24/20" 40 T2B/Sit-ups 50 Wall Balls 60...
31 Oct WOD- Wednesday, Nov 1
Strength: A: Clean Pull E2M 4x2 @ 90-100% B: Power Clean EMOM 3x3 @65% 3x2 @75% 3x1 @85% WOD: 7 min AMRAP Burpee Ring MU Scaled: 7 min AMRAP 7 Burpees 7 Ring Dips Log your scores on Beyond the Whiteboard Don't have a BTWB...
30 Oct WOD- Tuesday, Oct 31
Happy Halloween from you Coaches! Strength: October Challenge Re-Test Find Max Unbroken HSPU WOD: “Zombie Vomit” 7RFT 7 OHS 21 DU 7 Thrusters 21 DU Lv1: 65/45 Lv2: 75/55 Lv3: 95/65 *20 min Cap* Log your scores on Beyond the Whiteboard Don't have a BTWB...