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

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 ;-) )
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)
 KB Mountain (For Time)
5-10-15-20-15-10-5 of
KB Swings (Merican) (24kg/16kg)
Goblet Squats
KB Push Ups

Tuesday, October 21, 2014

Doc David's GAW!
Cash In and Cash Out with:
x5 100m Sprint, 30 Air Squats, jog back
(2:00 rest begins when last athlete finishes sprints.)
WOD #2: All with 45#/24# Plate
2 Min ME Front Squat
2 Min ME Curl and Press
2 Min ME Alt Lunges
2 Min ME Press Upright Rows
2 Min ME 20” Step Ups
(Score is total reps, 5 Burpee penalty for each
time plate touches ground, done after the WOD)

Monday, October 20, 2014

Strength/Skill: Squats
Adv: 6x5 Alternating Front and Back Squats
(3 sets each)
Beg/Int: Squat mechanics, Good setup, Go
over the mechanics of the squat positions!
4x10 Alternating at LIGHT weight! (2 sets ea)
10 Wall Balls EMOM,
Finish each min with ME Burpees
(Score is total Burpees)

Saturday, October 18, 2014

Strength: 1 Rep Max Snatch
Adv: Warm up and find 1RM Snatch
Beg/Int: Snatch balance/Snatch drops
Open WOD 13.4
7 Min AMRAP of:
3 C&J (135/95), 3 T2B
6 C&J (135/95), 6 T2B
9 C&J (135/95), 9 T2B
12 C&J (135/95), 12 T2B
(Increase by 3 each round)