Thu, Apr 30, 2026 CrossFit
Strength
Back Squat
4 sets of 10 reps
Strength
Back Squat
4 sets of 10 reps
WOD
Every 2:00 x 9
4 Shuttle Runs
4 Deadlifts 225/155
4 Burpee over Bar
Score is slowest round
Int:
4 Shuttle Runs
4 Deadlifts 185/135
4 Burpee over Bar
Scaled:
3 Shuttle Runs
3 Deadlifts 135/95
3 Burpees
Today's goal is power endurance intervals. Today's WOD is short bursts of explosive power, resting, then trying to repeat that same effort again. HWPO guidance says :30-:40 to complete the work so adjust accordingly so that you can fix shuttle runs, deadlifts and burpees into that approximate time frame.
Every 2:00 x 9
4 Shuttle Runs
4 Deadlifts 225/155
4 Burpee over Bar
Score is slowest round
Int:
4 Shuttle Runs
4 Deadlifts 185/135
4 Burpee over Bar
Scaled:
3 Shuttle Runs
3 Deadlifts 135/95
3 Burpees
Today's goal is power endurance intervals. Today's WOD is short bursts of explosive power, resting, then trying to repeat that same effort again. HWPO guidance says :30-:40 to complete the work so adjust accordingly so that you can fix shuttle runs, deadlifts and burpees into that approximate time frame.
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Thu, Apr 30, 2026 CrossFit
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| M / F | Class | Athlete | Strengt... | WOD Eve... | ||||
| F | 5:00 AM | Candice | 135 | RX | 0:48 | RX | ||
| F | 8:30 AM | Kathy K | 90 | S | ||||
| F | 8:30 AM | Jorly | 100 | S | 1:11 | S | ||
| F | 8:30 AM | Anna L | 180 | RX | 0:42 | RX | ||
| F | 8:30 AM | Charla H | 110 | RX | 0:56 | RX | ||
| M | 9:30 AM | Woody | 225 | RX | 0:50 | RX | ||
| F | 9:30 AM | KJ | 105 | RX | 0:00.55 | INT | ||
| F | 9:30 AM | Kelly Wilson | 65 | RX | 1:10 | S | ||
| M | 5:00 AM | Chad L | 225 | RX | 0:40 | RX | ||
| F | 9:30 AM | 🐆Mary🐆 | 165 | RX | 0:56 | RX | ||
| F | 5:00 AM | Jamie J | 0:50 | INT | ||||
| M | 5:00 AM | Eric N | 0:54 | S | ||||
| M | 6:00 AM | Aaron | 0:54 | S | ||||
| F | 6:00 AM | Sarah L | 1:00 | S | ||||
| M | 5:00 AM | Nathaniel B | 0:49 | S | ||||
| M | 5:00 AM | Nicholas L | 0:46 | S | ||||