Team,<\/p>\n\n\n\n
Please note that we have added 2 programming tracks to Beyond the Whiteboard, Rx\u2019d and Rx\u2019d Plus. This will replace beginner and experienced tracks. We will continue to update the beginner and experienced tracks for the next 1-2 weeks as you make the switch.<\/p>\n\n\n\n
To follow the RX\u2019d<\/strong> or RX\u2019d-Plus <\/strong>tracks in the BTWB app, click the hamburger menu, then go to \u201cSettings.\u201d Under Settings you will see \u201cFollow Tracks.\u201d Choose this menu to select which track(s) you would like to follow in your personal WOD calendar. Once you select your desired programming track, your calendar will be automatically updated each week with the WOD programming for that track.<\/p>\n\n\n\n Monday 12\/12\/2022<\/strong><\/p>\n\n\n\n Strength<\/em><\/p>\n\n\n\n Deadlift<\/p>\n\n\n\n Find a 1 rep max<\/p>\n\n\n\n Conditioning<\/em><\/p>\n\n\n\n 15 minute AMRAP<\/p>\n\n\n\n 5 Pull Ups<\/p>\n\n\n\n 10 AKBS (24\/16)<\/p>\n\n\n\n 15 Sit Ups<\/p>\n\n\n\n Tuesday 12\/13\/2022<\/strong><\/p>\n\n\n\n Strength<\/em><\/p>\n\n\n\n Hang Power Clean and Jerk<\/p>\n\n\n\n 3-3-3-3-2-2-2-2<\/p>\n\n\n\n Conditioning<\/em><\/p>\n\n\n\n EMOM for 15<\/p>\n\n\n\n M1 3 Front Squats (135\/95, Rx+ 185\/125)<\/p>\n\n\n\n M2 16 Alternating Hang Dumbbell Clean and Jerk (50\/35)<\/p>\n\n\n\n M3 12\/10 Calorie Row<\/p>\n\n\n\n Wednesday 12\/14\/2022<\/strong><\/p>\n\n\n\n Partner Conditioning<\/em><\/p>\n\n\n\n EMOM for 30<\/p>\n\n\n\n M1: 3-5 Wall Walks<\/p>\n\n\n\n M2: 16-20 Alternating Forward Goblet Lunges<\/p>\n\n\n\n M3: 12-16 Alternating RKBS<\/p>\n\n\n\n M4: 16-20 Single Leg V-Ups<\/p>\n\n\n\n M5: 10 Plate Ground to Overhead + 50 Plate Toe Taps<\/p>\n\n\n\n Thursday 12\/15\/2022<\/strong><\/p>\n\n\n\n Strength<\/em><\/p>\n\n\n\n 15 minutes<\/p>\n\n\n\n 3 Position Power Snatch, building<\/p>\n\n\n\n Conditioning<\/em><\/p>\n\n\n\n 3 Rounds For Time<\/p>\n\n\n\n 12 Power Snatches (75\/55, Rx+ 95\/65)<\/p>\n\n\n\n 12 Toes to Bar<\/p>\n\n\n\n 24\/20 Calorie Row<\/p>\n\n\n\n Friday 12\/16\/2022<\/strong><\/p>\n\n\n\n Strength<\/em><\/p>\n\n\n\n Back Squat<\/p>\n\n\n\n Find a 5 rep max<\/p>\n\n\n\n Conditioning<\/em><\/p>\n\n\n\n 10 minute AMRAP<\/p>\n\n\n\n 3 Rounds<\/p>\n\n\n\n 15 Back Squats (95\/65, Rx+ 135\/95)<\/p>\n\n\n\n 15 Burpees Over Bar<\/p>\n\n\n\n AMRAP Double Unders with remaining time<\/p>\n\n\n\n Saturday 12\/17\/2022<\/strong><\/p>\n\n\n\n Strength<\/em><\/p>\n\n\n\n A1. Chest to Wall Handstand Hold, 3 sets of 30-60 second holds<\/p>\n\n\n\n A2. Strict Pull Up (Rx+ Weighted 25\/10), 3 sets of 2 RIR<\/p>\n\n\n\n A3. Dumbbell Floor Press, 3 sets of 12-20 reps<\/p>\n\n\n\n Conditioning<\/em><\/p>\n\n\n\n EMOM for 20<\/p>\n\n\n\n M1 8-10 Ring Dips<\/p>\n\n\n\n M2 20-30 Second L-Hang<\/p>\n\n\n\n M3 12-16 Alternating Box Step Ups<\/p>\n\n\n\n M4 10-15 Barbell Curls<\/p>\n\n\n\n M5 7\/5 Calorie Assault Bike<\/p>\n","protected":false},"excerpt":{"rendered":" INTERIM WEEK #1 of 3 Team, Please note that we have added 2 programming tracks to Beyond the Whiteboard, Rx\u2019d and Rx\u2019d Plus. T…<\/p>\n","protected":false},"author":9,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[7],"tags":[],"class_list":["post-1432","post","type-post","status-publish","format-standard","hentry","category-wod"],"acf":[],"_links":{"self":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/1432","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/users\/9"}],"replies":[{"embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/comments?post=1432"}],"version-history":[{"count":0,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/1432\/revisions"}],"wp:attachment":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/media?parent=1432"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/categories?post=1432"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/tags?post=1432"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}