www.beyondthewhiteboard.com

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

Sunday, October 26, 2014

Sunday 17:00 YOGA!
 
Free day, stretch, chill, lick your wounds and recover ;)

Saturday, October 25, 2014

HERO WOD: “Jorge”
 
For Time:
30 GHD Sit Ups
15 Squat Cleans (155/105)
24 GHD
12 Squat Cleans
18 GHD
9 Squat Cleans
12 GHD
6 Squat Cleans
6 GHD
3 Squat Cleans
 
 
(Sub Weighted Ab-Mat Sit-Ups [with 20/15# Slam Ball or  20/14# Wall Ball] for GHD)

Friday, October 24, 2014

Skill/Strength: 2 Position Cleans
 
Adv: Hang Clean (Full) and Power Position (High-
Hang, Full) “Full” means squat clean.
 
Beg/Int: Squat Clean Progression. Work on
technique and catch position, speed getting under
the bar! Identify mobility issues with coach.
 
WOD: 10 min Alt EMOM
 
Even Min: 2 Snatch @75% 1RM,
then 3 Bar MU
 
Odd Min: 3 Touch & Go Dead Lifts
@1.5 BW, then 3 Bar MU
 
Sub MU 2:1 C2B PU, or a scaled version

Thursday, October 23, 2014

Active Recovery , Mobility &
 
YOGA at 18:30
 
Skills day: Burger King Day.
Have it your way!
 
Short Warmup
 
WOD: Annie (Yup, again ;-) )
 
50-40-30-20-10
Double Unders
Ab-Mat Sit-Ups

Wednesday, October 22, 2014

Strength/Skill: Power Cleans &
Split Jerks
 
Adv: 4x3 Power Cleans, get heavy! Then 4x2
Split Jerks.
 
Beg/Int: Focus on technique, mechanics,
good catch position! (Both)
 
WOD:
 
 KB Mountain (For Time)
 
5-10-15-20-15-10-5 of
 
KB Swings (Merican) (24kg/16kg)
Goblet Squats
KB Push Ups