Day 27 – CKBC
Day 13 – Clean Eating Challenge
Today is Chris Howard’s last day. It has been a pleasure to get to know you and have you WOD with us. Best of luck in the Marines! Come back when you can to visit and keep us posted on your CrossFit progress!
W.O.D.
21-15-9 for time of:
Clean & Jerk, 95/65 pounds
Burpees
Post time to www.beyondthewhiteboard.com
Day 26 – CKBC
Day 12 – Clean Eating
W.O.D.
Dynamic Effort Bench Press 8 sets of 3 reps @ 65% of 1RM on 1:00
5 rounds:
0:30 Lunges, 0:30 off
0:30 Farmers Walk, 0:30 off
0:30 Hand-release Push ups, 0:30 off
Post load for farmers walk and total reps to www.beyondthewhiteboard.com
Day 25 – CKBC
Day 11 – Clean Eating Challenge
W.O.D.
“Tabata This!”
Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Sit-up
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”.
WOD Demo with CrossFit Balance – video [wmv] [mov]
Day 24 – CKBC
Day 10 – Clean Eating Challenge
CrossFit Endurance WOD – 5:30 pm
Bring your bike or jump on a rower for a great endurance WOD!
W.O.D.
Back Squat 5 x 3 @ 80% sets across
First work set after warm up should be at 80% of 1RM. Post loads to comments.
Three rounds for time of:
7 Power Cleans, 135/95 pounds
9 Toes-to-bar
Sprint 50m
Cash Out: Dumbbell Side Bends 3 x 15
Post time to www.beyondthewhiteboard.com
Day 23 – CKBC
Day 9 – Clean Eating!
W.O.D.
Five rounds for time of:
5 Push Presses, 135/95 pounds
7 Ring Rows
9 Weighted Sit-ups
Post time to www.beyondthewhiteboard.com
