98 days left 'til the NW qualifier

Who says CrossFit isn't for everyone.  Vi is 87.  Great job!

Buy in:

Joint Mobility

Max Pull-ups

10 Ghd Sit-ups

10 Hip Extensions

10 Squat Therapy

WOD:

3 rounds for time

40 Push Press (65/45lbs)

30 Squats

20 Ring Dips

10 Double Unders

Don't forget to post your times and join www.beyondthewhiteboard.com.  3-2-1 GO!

99 days left til the NW qualifier

Buy in:

Joint Mobility

Max Push-ups

10 Ghd Sit-ups

10 Back Extensions

10 Squat Therapy

WOD:

"Jackie"

1000m Row

45lbs Thrusters, 50 reps

30 Pull-ups

For Time

Buyout:

Deadlift

1-1-1-1-1-1-1

100 Days Left til the NW Qualifier

Buy in:

Joint Mobility

Max Push-ups

10 Ghd Sit-ups

10 Hip Extensions

10 Squat Therapy

WOD:

Complete 7 rounds for time

7 Reps Push Jerk (M-135, F-95)

7 Chest to Bar Pull-ups

Buyout:

5x200m sprints

Rest Day

Rest Day

Or

20min run/12 min row for distance

Don't forget to create an account at www.beyondthewhiteboard.com.  Click on gyms and CrossFit H.I.T. to be added.  3-2-1 GO!

Gotta love a good sweat angel.

Back Squats

5-5-5-5-5

Max weight

Don't forget to checkout www.beyondthewhiteboard.com.  We are an approved gym now so make sure to join soon.  3-2-1 GO!

95lbs Squat Clean, 3 reps

95lbs Snatch, 3 reps

225lbs Dead-lift, 3 reps

Handstand Push-ups, 3 reps

10 rounds for time

New site for everyone to checkout:  www.beyondthewhiteboard.com.  This will help everyone keep track of their times and weights.  Soon our affiliate will be added so keep an eye out.