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
Wednesday…Row / Kettlebell Swings / Knee to Elbows / Push-ups
1000 meter Row then… 21-15-9 Kettlebell Swings Knees to Elbows Push-ups
Tuesday…”ROY”
“Roy” Five rounds for time of: 225 pound Deadlift, 15 reps 20 Box jumps, 24 inch box 25 Pull-ups Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, Fla., assigned to the 3rd Marine Special Operations Battalion, Marine Special Operations Advisor Group, Marine Corps Forces Special Operations Command at Camp Lejeune, was killed [...]
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
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 [...]
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
Friday…”Nancy”
Today the CrossFit Games started with the Affiliate Cup and the Masters divisions. Tonight will be the beginning of the Individual Men’s and Women’s competitions. As of now they have not announced the first Individual events, but they have already finished the first Master’s Event. So we will be following the Master’s event by doing [...]
