Month: May 2017

Wednesday 5.31.17

Wednesday 5.31.17   Strength Push Press 3 x 8 @ 72%   WOD AMRAP (14) 10 Deadlifts (185/135) 5 Cleans 10 Front Squats 5 Jerks   Competitor Tabata Fat Grip Curls   Accumulate 20 Parallette Rolls

Tuesday 5.30.17

Tuesday 5.30.17   Great job yesterday with “Murph”!  Drag those busted arms and legs to the gym today!   Strength Get out of Bed   WOD EMOM (24) 25 DU 15 GHDSU 1 Peg Board Ascent   Competitors Crossover Symmetry   Unbroken Snatch 10-1

Monday 5.29.17

Memorial Day – Monday, May 29th WOD’s will run at 9, 10, and 11 am!  Come join us! https://blog.beyondthewhiteboard.com/2016/05/26/memorial-day-murph-who-what-why/

Friday 5.26.17

Friday 5.26.17 Strength Back Squat 3 x 3 @ 80% (SPEED focus)   WOD 5 Rds. 500m Row/Ski 20 Ring Push-Ups 12 Box Jumps 1:30 Rest (80% Effort)   Competitors Crossover Symmetry Work   Snatch Balance w/ 5 sec Pause at Bottom Build to Heavy Single

Tuesday 5.23.17

  Strength WOD 350 Med Ball Step-Ups to 20″ Box (20/14)   Agility/Coordination WOD Ladder Drills for 10 Min     Competitors Reverse Bench 2 x 5 @RPE 60 2 x 3@RPE 70 1 x 5@RPE 85   Unbroken Muscle-Ups 7-5-3-5-7

Monday 5.22.17

Weekly Reminders Next Monday, May 29th is “Murph”!!! Sign-Up for a time slot on the White board at the gym! June 3rd – Rock Climbing at EVO in Concord…Sign-up at the gym and let us know what time works best for you   Strength EMOM (6) 3 Front Squats 5 Back Squats All at 40% …

Monday 5.22.17 Read More »

Friday 5.19.17

Friday 5.19.17   Reminders Memorial Day “Murph” – Please try to respond on FB so we can get a solid count for participants June 3rd – Rock Climbing – Please sign-up at the gym if you haven’t already     WOD 7 Rds. 7 C & J (135/95) 7 Bar over Burpees 7 TTB   …

Friday 5.19.17 Read More »

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