1. 12/02/2021

    3 Rounds Fight Gone Bad Style

    Ski Erg Calories

    Box Jumps (24”/20”)

    DB Hang Clean & Jerk (50/35)

    DB Suitcase Carry Luge (50/35)

    ***THEN***

    3 Rep Max Bench Press

    FIGHT GONE BAD STYLE = 1 MIN MAX EFFORT AT EACH STATION

     

  2. 12/01/2021

    ANNOUNCEMENT:  BE ON TIME TO YOUR CLASS TODAY.  YOU WILL HAVE NO MORE THAN 15 MINUTES TO WARM UP.  WARM UP WILL BE FOCUSED ON WARMING UP FOR YOUR BARBELL MOVEMENTS.  

    40 Minute EMOM

    1.  (15/12)(18/14) Cal Row
    2. 2 Power Snatch + 2 OHS (95/65)(135/95). *
    3. 1 Round of Cindy
    4. Rest
    5. (10/12)(15/12) Cal Bike
    6. 2 Power Snatch + 2 OHS
    7. 6 Hand Release Push Up/HSPU + (8/12) T2B + 24 Double Unders
    8. Rest

    * 155/105 is an option for those with a power snatch greater than 185/125

    For today, the push here is going to be on the 3 and 7 minute marks.  You will “bank” a little rest time after the barbell movements, so get ready to push on the 3 & 7 which are each followed by 1 minute of rest.

    1 Round of Cindy = 5 pull ups, 10 push ups, 15 Air Squats.

  3. 11/30/2021

    8 x 1:30 Interval

    10 Deadlifts (155/105)

    5 Hang Power Clean

    Max Rep Abmat sit ups In Remainder

    1:30 Rest Between Rounds

    For today, the goal is to get through the barbell movements efficiently so you can maximize the time for the sit ups.  This one may look easy on paper, but the aggregate volume of sit ups will take its toll on the midline making the barbell movements just a bit tougher as the rounds add up.

    In addition…nobody goes up in weight on this.  You will have PLENTY of volume in Wednesdays WOD.

  4. 11/29/2021

    Complete For Time:

    5 Rounds

    200 Meter Run

    20 KB Snatch (53/35)

    20 KB Goblet Squat (53/35)

    Happy Monday!

    This one is sure to light the legs up a bit as you move from the goblet squats to the run.  Despite your tired legs, do your best to start that run without doing the “CrossFit Shuffle”.  Try to stride it out.

    If 20 reps of the kb snatch or goblet squats are too much to do unbroken, do your best to get them done in two sets.

  5. 11/26/2021

    Class times today:

    8:30am, 11:00am and Noon

    4 Minute AMRAP

    4 Hang Clean (165/110)  ***THESE ARE FULL SQUATS***

    8 Box Step Up (24″/20″)

    Rest 4 Minutes

    4 Minute AMRAP

    4 OHS (135/95)

    12 Bar Dips

    Rest 4 Minutes

    4 Min Row For Max Calories

    For today, your Hang Clean and your OHS should be moderate in terms of weight.  Should be a weight you can do all rounds/reps unbroken but it should also be challenging for you.

    The 4 min Max cal row is a benchmark that Beyond the Whiteboard has preloaded under the row section of the WOD post.  For men, the 50th percentile is 70 calories.

  6. 11/25/2021

    HAPPY THANKSGIVING!!!  JOIN US TODAY FOR ONE OF OUR TWO CLASS TIMES;  7AM AND 9AM

     

    PATNER WOD

    Complete For Time

    300 Push Ups

    300 Sit Ups

    300 Cal Row or Bike

    Split reps however you want and complete in any order.  Both partners working at the same time.

  7. 11/24/2021

    CLASS TIMES FOR THE REST OF THE WEEK:

    WEDNESDAY: ALL NORMAL CLASS TIMES

    THURSDAY:  7AM AND 9AM

    FRIDAY: 8:30, 11 AND NOON

     

    Complete For Time:

    5 Rounds

    12 Double DB Push Press/HSPU

    12 Deadlifts (205/145)(245/175)

     

  8. 11/23/2021

    Congrats to all that PR’d Monday’s WOD!  

    Complete For Time

    100 Double Unders

    75 Wall Balls (20/14)(10’/9’)

    15 C2B Pull Ups or Bar MU

    50 Wall Balls

    10 C2B or Bar MU

    100 Double Unders

     

  9. 11/22/2021

    This weeks class times:

    Monday-Wednesday:  ALL NORMAL TIMES

    Thursday:  7AM and 9AM

    Friday:  8:30, 11:00 and Noon

     

    Complete For Time:

    2 Rounds

    20 Clean & Jerk (115/75)(155/105)

    40 Bar Facing Burpees

    Last Done 11-23-2020