• Daily WOD Blog

    11182019

    21-15-9 reps, for time of:

    Floor Press, 185/125 lbs

    Squat Clean, 135/95 lbs

    –Then Rest 3 Minutes–

    3 rounds, each round for time, of:

    100 Double Unders Rest

    2 mins between each round.

  • Daily WOD Blog

    11152019

    For time:

    Run, 1600 m

    Rest 3 mins

    Run, 1200 m

    Rest 2 mins

    Run, 800 m

    Rest 1 min

    Run, 400 m

    RX+ Wear a weighted vest.


    With remaining class time…

    For quality:

    Scales

    L-Sits

    Handstands

    Planks

    Stretching

  • Daily WOD Blog

    11132019

    Complete as many rounds as possible in 12 mins of:

    3 Toes-to-bars

    6 Dumbbell Push-ups

    9 Dumbbell Front Squats, 35/25 lbs

    –Then Rest 3 Minutes–

    Complete as many rounds as possible in 12 mins of:

    6 AbMat Sit-ups

    9 Dumbbell Floor Press, 35/25 lbs

    12 Weighted Box Step-ups, 35/25 lbs, 24/20 in


    For quality:

    Downward Dog, 2 mins

    Lat Stretch In Child’s Pose, 2 mins

  • Daily WOD Blog

    11112019

    CrossFit Games Open 20.5 – Rx’d

    For time, partitioned any way:

    40 Muscle-ups

    80 Row Calories

    120 Wall Balls, 20/14 lbs, 10/9 ft

    Time cap: 20 minutes


    For quality: 200 Flutter Kicks

  • Daily WOD Blog

    11092019

    Floor Press 10-10-10-10


    Every 2 mins for 36 mins, alternating between:

    1 Power Snatch + 5 Overhead Squat, 135/105 lbs

    15 Burpee Pull-ups

    Dball Carry, 80/50 lbs, 50 m

  • Daily WOD Blog

    11082019

    Complete as many rounds as possible in 20 mins of:

    5 Pull Overs

    20 GHD Sit-ups

    Plank Hold, 1 min

    Please see other scaling options in Beyond the Whiteboard.

  • Daily WOD Blog

    11072019

    A. Hang Power Snatch 3-3-3-3-3

    B. Power Clean + Push Press, ((1+1)X2)X5

    C. 3 X 8-12 Reps Each Leg, Rear Foot Elevated Split Squats

    D. 3 X 15 Banded Face Pulls