We will be trying something new for the next few weeks.  We want EVERYONE to start posting their WOD results on Beyond The Whiteboard (see link below). If you aren’t familiar with the site, you should have gotten an invite to the CFI section of Beyond The Whiteboard soon after joining the gym.  If for some reason you don’t have the invite or are unsure how to log in, then email us at info@crossfitimpavidus.com.

As a way to encourage athletes to visit the Beyond The Whiteboard page…we will only post the Workout Of the Day (WOD) on the Beyond The Whiteboard site.  So….

If you want to see what the WOD is…then you GOTTA go to that site.  The WODs will post the same time each night (7pm ish).

If you have an iPhone, there is a cool app for the site. Search for it in the app store.  There is an Android version coming soon.  Go to the site. Log your results.  Let the coaches give you feedback and comments.  You can’t measure your successes…unless you are measuring

Click the logo below to take you to the CrossFit Impavidus Beyond The Whiteboard site:

Monday’s WOD is a little surprise. Expect it to be a classic CrossFit WOD.  Bring yer big gurl pants and get ready to rock and roll.

Coach Chris and Coach Jess will be there to help you through it

3,2,1…Go

A couple of clues:

For a good time…call ____

Whether it’s a 10 min ___, or a 2 min ___, it’s still _____.

Cindy

20 min AMRAP

5 Pull-ups
10 Push-ups
15 Air Squats

Split Jerk

3-2-2-2-1-1-1-1

Use the heaviest weight
you can for each set.

Rest as needed between sets

then
Tabata L-Sits

21-18-15-12-9

Box Jumps
Kettlebell Swings
Wall Balls

20 Min Time Cap

Death By Squat Clean

With a continuously running clock
perform:

1 Squat Clean, 135/95 lbs in the
first 1 min,

2 Squat Cleans, 135/95 lbs in the
second 1 min

3 Squat Cleans, 135/95 lbs in the
third 1 min …

Continuing this for as long as you are able. Shoot for a full 20min.

Annie

50-40-30-20-10 reps, for time of:

Double Under
Sit-up (abmat)

“Las Vegas Birfday WOD”

This Saturday CFI Community WOD is designed for Tiffany Cox and Mike Hall.  Both are currently in Las Vegas with a bunch of other CFIers celebrating their 30th and 50th birthdays (guess which is which, ha ha).   The group will be doing this same WOD on the Las Vegas Strip!  Today! (See the CFI Facebook page for photos and updates)

Make sure to keep track of your score. We’ll compare it to the hungover Vegas crowd’s scores!

 Partner WOD
30 min AMRAP – 50 Reps each station

Whole group does 10 Burpees together, then clock starts

(reps shared between both partners – one partner at a time – run between stations – can’t start exercise till both partners at station)

Stations are at each corner of the building, each loop is approx. 600m:

Station #1 Sitting Knee 2 Chest
Station #2 Air Squat
Station #3 Box Jump
Station #4 Push Up

Helen

3 rounds for time of:
Run, 400 m
21 Kettlebell Swings
12 Pull-ups

Make sure to log your results on Beyond the Whiteboard!

You need to be tracking your WODs…you can’t measure what you don’t track

Cleans

3-3-3-3-3

2 Power Cleans and 1 Squat Clean each round

(focus on form and technique…they will serve you well to increase weight over time)

then
Tabata Ab Mat Sit ups