First shot of the new location. Stay tuned for more details and updates.
Thursday & Friday
CrossFit:
WOD: 10 minute AMRAP of:
30 Double Unders
15 Power Snatch, 75/55 pounds
Strength: 5 rounds of the following complex:
2 Strict Press
4 Push Press
6 Push Jerk
*heavy as possible, yet doable
**rest 2-3 minutes between sets
Post results to comments and www.BeyondTheWhiteBoard.com
BaseFit:
Warm-up: Row or Airdyne for 6-8 minutes, then rollout
WOD: Five rounds for time of:
10 Wall climbs
10 Toes to bar
20 Box jumps
For the wall climbs, start with your toes and chest on the deck, walk your feet up the wall until your chest touches the wall, and then descend back to the original position. Modification will be pike position with feet on box and walk around one full rotation equals one rep
*this WOD has a 25 minute time cap
Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level
MWOD: 8:30am Thursday
© copyright Powered By WW, LLC 2013
11/8/2013,B)6:06,C)4+9P/S RX,d)#135 #145 #170 180 got 11 reps ,E)30sec 50sec 70sec
A) 11/8/13,
B) 6:43, 100 burpees “,
C) 3+2 snatches Rx’d ,”
D) 45#, 50#, 55#, 60#, 65#. “,
E) did 3×10 lower ab drill cause my
back was hurting
F) completed
A) 11/8/13,B) 11:04,”C) 4+21 du, 35#”,”D) 45#,50#,55#,60#,60#”,”E) :46, 1:05, 1:15″,F) complete half at gym half at home.
A) 11/8/2013
B) 6:13
C) 5+21 du rx
D) 95-105-115-125-115
E) Completed
F) Completed
11/8/2013
B. 5:53
C.6+14 DU
D. 115, 135, 155, 165, 175 x 1 Press
E. 1:15, 1:00, 1:03
F. Completed
B. 7:28
C. 3+ 13 PS
D. 75, 95, 115, 125, 135
E. 45 sec, 42 sec, 43 sec
F. Completed
A) 11-8-13
B) 6:43
C) 3 rds
D) 95, 105,105,105,105
E) completed
B. 6 + 5 PS Rx
C. 55, 75, 85, 95F on 2nd strict press, 90
D. :58, 1:01, 1:13
E. Complete
Sorry B. 7:30 , move the other letters. Down
B 5:36
C 4 rds RX
D
E :50 x 3
F completed