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WOD For 10 cycles: AMRAP in 1 min of: Double Kettlebell Front Rack Carry, 24/16 kg, 20 m + Max Double Kettlebell Swings, 24/16 kg Then: Bar Pull-overs 5×1

170407


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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…

170406


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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


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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…

170404


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WOD 3 rounds for time of: 10 Bar Muscle-ups 20 Toes-to-bars 30 Wall Balls, 20/14 lbs For competitors, 0lympic weightlifting, accessory work, and kettlebell sport log into your CrossFit Lily Beyond The White Board account.

170401


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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


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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


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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.

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WOD 4 rounds for time of: 3 Dips 6 Push-ups 12 Ball Slams, 30/20 lbs 24 Wall Balls, 20/14 lbs Strength Front Squat : 20 Rep Max Conditioning 4 rounds for time of: 30 Lunges 15 Pull-ups 15 Dumbbell Push Press Plank Hold, 1 min For competitors, 0lympic weightlifting, accessory work, and kettlebell sport log…

170226


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WOD Every 30 secs for 20 mins, alternating between: Row Rest 30 secs Ball Slam, 30/20 lbs Rest 30 secs Double Under Rest 30 secs Burpee Rest 30 secs Kettlebell For 8 cycles: AMRAP in 1:15 of: Kettlebell Snatch Rest 1 min between each cycle. For each cycle restart the AMRAP. Conditioning Complete as many…