Thursday… “Nicole”
Extended Warm-up 2 Rounds 20 double unders 20 pistols, alternating legs (scale depth, hips back, weight on heels) 20 sec handstand holds then… Complete as many rounds in 20 minutes as you can of: Run 400 meters Max rep Pull-ups Post number of pull-ups completed for each round to beyondthewhiteboard.com
Monday… Squat / Pull-up / Kettlebell Swings
Back Squat 3×5 shoot for +10lbs of last 5 rep attempt then… 5 rounds for time 7 pull-ups 7 kettlebell swings Scale up on kettlebell weight. This WOD will go fast, so crank up the intensity! post squats and time to beyondthewhiteboard.com
Friday… “The Seven”
7 Rounds for time 7 Handstand Push Ups 7 Thruster 7 Knees to elbow 7 Deadlift 7 Burpees 7 Kettlebell swings 7 Pull-ups
Thursday… Press / Chin-up / “Annie”
Press 3-3-3-3-3 Aim for +5lbs over last 3RM press attempt. MUTE your hips and knees. This is not a push press or jerk. Chin-up Max rep x 3 then… “Annie” 50-40-30-20-10 Double unders Sit-ups Post press, chin-ups, and time to beyondthewhiteboard.com
Fight Gone Bad 5 – Saturday September 25, 2010
It’s that time of year again, we’re gearing up for Fight Gone Bad 5! Let’s get a SOLID team to participate this year. First thing is first, get on the CFNA team: Head over to www.fgb5.org and click on “Register.” Fill in and submit the required info Read over and the waiver info and click [...]
Wednesday… “Fran”
“Fran” 21-15-9 Thruster Pull-up Post time to beyondthewhiteboard.com
Tuesday… Run / Box Jump / Push-up / Sumo Deadlift High Pull
Complete as many REPS as possible within each round. Time limit per round is 5 minutes. Round 1 Run 400m Max rep box jump in remaining minutes Round 2 Run 400m Max rep push-ups* in remaining minutes Round 3 Run 400m Max rep SDHP in remaining minutes *Prescribed push-ups will require chest to hit the [...]
You’ve finished your WOD…Now FINISH your training!
As ANY of us who played Mortal Kombat know, you busted your ass to kick the crap out of the other guy and when you came out on top, the throaty kombat fight lord instructed you to “FINISH HIM!!” to which you most certaintly obliged… if you knew the 20 button sequence to rock that [...]
Monday… Back Squat / Box Jump / Pull up / Wall Ball
Back Squat 3-3-3-3-3 Final two sets should be a 3RM PR attempt. Shoot for 120% of last 5RM or +15lbs over your last 3RM. then… 3 rounds for time 20 box jump 20 pull up 20 wall ball post squats and time to beyondthewhiteboard.com
Thursday… Three for thursday!
We had 3 birthdays this week! Time to “celebrate!” <insert intro music here> “Thuh-thuh- thuh-three for thursday-ay-ay!!” Part I – Carolyn’s B-Day WOD 3 Rounds 31 Double Unders 31 KB Swings then… Part II – Andrea’s B-Day WOD 7 Rounds 2 bird pickers (per leg) 7 burpees then… Part III – Rae’s B-Day WOD Fraen [...]
