Track your performance on our daily WODs. Search Kandahar CrossFit and request to join! www.beyondthewhiteboard.com

Saturday, February 28, 2015

Sunday, 1 March 2015

Sunday, there will be Yoga/Mobility at 1200. 

Then we will keep the box open from 1500 to 2000 for anyone that needs to do 15.1. Unless you have a special situation, this will be the last opportunity to get 15.1 knocked out.

Also, any athlete is welcome to come in during that time for an active recovery WOD that will be posted on the white board.

Saturday, 28 Feb 2015

"Shoot, Move and Communicate"

Today we honor the Warriors that landed at Inchon. Come on in for a functional WOD geared toward simulating some of the movements you would have done during the landing and the battle to Seoul.

Sunday, February 22, 2015

Friday, 27 Feb 2015


Watch Rich go head to head with Matt Fraser at 0530, then come to the box and see how you stack up!!

Go to the Crossfit Games Website to see the event release and the first 2 athletes go head to head.

WOD: 15.1 (TBD)

Thursday, 26 Feb 2015

Active Recovery & Mobility
Skills and Gymnastics Day
This is the day to improve your weaknesses!

Introduce the Box Jump Over and Box jump progression with plates
And work on Fundamentals of the CLEAN

Late classes will have “Mobility with Meg”

Wednesday, 25 Feb 2015

Strength/Skill:  Snatch
5 sets of 1 Full Snatch & 1 Hang Snatch: Finish at 85% of 1 RM

Then 3 x 1 snatch pulls from the ground (pause at Hang position) 
         @ 105% of 1RM(if no 1RM, just add 15-25 lbs)

WOD: For Time:

30 Dead Lifts at 65% of 1 RM
30 reps Power Snatch at 95/65