WOD Every 1 min for 20 mins, alternating between: 10 Row Calories 10 Ball Slams, 30/20 lbs 10 Kettlebell Swing (American)s, 32/24 kg 20 Double Unders CONDITIONING Complete as many rounds as possible in 20 mins of: Burpee Broad Jump, 20 m 15 Dumbbell Thrusters, 35/25 lbs 12 Toes-to-bars 9 Rowing Push Ups, 35/25 lbs…
Category: Kettlebell
170406
WOD For 3 cycles: AMRAP in 7 mins of: 5 Renegade Rows, 35/25 lbs 10 Dumbbell Thrusters, 35/25 lbs Dumbbell Walking Lunge, 35/25 lbs, 20 m For competitors, 0lympic weightlifting, accessory work, and kettlebell sport log into your CrossFit Lily Beyond The White Board account.
170405
WOD For time: 10 Power Snatches, 135/95 lbs 20 Handstand Push-ups 30 Back Squats, 135/95 lbs Run, 800 m 30 Back Squats, 135/95 lbs 20 Handstand Push-ups 10 Power Snatches, 135/95 lbs CONDITIONING For time: 110 Ball Slams, 30/20 lbs 55 Ring Push-ups 110 AbMat Sit-ups 55 Pull-ups For competitors, 0lympic weightlifting, accessory work, and…
170401
Badger 3 rounds for time of: 30 Squat Cleans, 95/65 lbs 30 Pull-ups Run, 800 m For competitors, 0lympic weightlifting, accessory work, and kettlebell sport log into your CrossFit Lily Beyond The White Board account.
170331
30-20-10 reps, for time of: Sumo Deadlift High-pull, 115/75 lbs Push Press STRENGTH “Tabata” – Back Squat : 5 x 1 min / 1 min Tabata Back Squat, 50% 1RM CONDITIONING 5 rounds for time of: Walking Lunge With Med Ball, 20/14 lbs, 20 m 10 Medicine Ball Cleans, 20/14 lbs 15 V-ups 20 Wall…
170330
For 3 cycles: AMRAP in 7 mins of: 15 Box Jumps, 24/20 in 10 Push-ups 5 Dips Rest 1:30 between each cycle. For each cycle restart the AMRAP. For competitors, 0lympic weightlifting, accessory work, and kettlebell sport log into your CrossFit Lily Beyond The White Board account.
170319
WOD Tabata :20:10 x 8 Tabata Partner Med Ball Situp, 20/14 lbs Tabata Partner Med Ball Chest Pass, 20/14 lbs Tabata Partner Alternating Wall Ball, 20/14 lbs Tabata Burpee Jump Over (Partner In Plank) Kettlebell 4 rounds for time of: 40 Alternating Kettlebell Snatches, 24/16 kg 30 Kettlebell Russian Twists, 24/16 kg 20 Kettlebell Flip…
170316
WOD Every 1:30 for 15 mins do: Kettlebell Walking Lunge, 24/16 kg, 10 m 10 Double Kettlebell Swings, 24/16 kg Then: Ring Swings 5×3 Skin The Cats 5×1 For competitors, 0lympic weightlifting, accessory work, and kettlebell sport log into your CrossFit Lily Beyond The White Board account.
170315
WOD For time: 20 Dumbbell Thrusters, 50/35 lbs 20 Double Unders 18 Dumbbell Thrusters, 50/35 lbs 20 Double Unders 16 Dumbbell Thrusters, 50/35 lbs 20 Double Unders 14 Dumbbell Thrusters, 50/35 lbs 20 Double Unders 12 Dumbbell Thrusters, 50/35 lbs 20 Double Unders 10 Dumbbell Thrusters, 50/35 lbs 20 Double Unders 8 Dumbbell Thrusters, 50/35…
170314
WOD Jeremy 21-15-9 reps, for time of: Overhead Squat, 95/65 lbs Burpee Strength Handstand Push-ups 10×2 For competitors, 0lympic weightlifting, accessory work, and kettlebell sport log into your CrossFit Lily Beyond The White Board account.