All Levels WOD A. 6min AMRAP 6 Wall Ball 20/14lb to 10/9ft 6 Burpees B. Deadlift 4-4-4-4 Rest 3min C. 6min AMRAP 6 Thrusters 40/25kg 6 Burpees over the bar Beginners WOD A. 6min AMRAP 6 Wall Ball 6 Burpees B. 6min AMRAP 6 Thrusters 6 Burpees over the bar [...]
All Levels WOD A1. Front Racked Alternating Reverse Lunges 14-12-10-10-10 Rest 30s A2. Pause Box Jumps (from squat) 14-12-10-10-10 Rest 1min B. For time: 300 Double Unders 100 DB Push Press 40/25kg 100 Box Jumps 100s L-Sit (teams of 2, one person working at a time, partition the reps as needed) [...]
All Levels WOD A1. Hang Squat Clean 2-2-2-2 No rest A2. Squat Clean 1-1-1-1 No rest A3 Split Jerk 1-1-1-1 Rest 2-3min B. AMRAP 10min 10 Ring Dips 10 KB Swings 32/24kg 10 Calorie Row Beginners WOD A. Hang Squat Clean 5-5-5-5 Rest 2-3min B. AMRAP 10min 10 Ring Dips [...]
All Levels WOD A. EMOM for 7 min 2 Snatch @ 80-85% B. FGB Style, 3 rounds of 60s each: OHD Squats 30/20kg Sit Ups Push Press 30/20kg Sumo Deadlift High Pull 30/20kg Burpees Rest Beginners WOD A. FGB Style, 3 rounds of 60s each: OHD Squats Sit Ups Push [...]
All Levels WOD A. 2 Rounds for time: 10 Deficit Handstand Push Ups 2"/0" 20 Deadlifts 100/70kg 30 Box Jumps 24/20" 40 Wall Ball Shots 20/14lb to 10/9ft 50 Double Unders 400m Run with 10/5kg plate overhead Beginners WOD A. 2 Rounds for time: 10 Deficit Handstand Push Ups 2"/0" [...]
Today is a benchmark day! Please log your results to Beyond the Whiteboard! All Levels WOD A. Row 100m TT Rest 5 min B. Row 250m TT Rest 5 min C. Row 500m TT Rest 10 min D. Row 1k TT Beginners WOD A. Row 100m TT Rest 5 min B. [...]
All Levels WOD A. Front Squat 1RM (12 min) B. Max Reps Front Squat with 80% of A. C. 4 Rounds for time: 12 Power Cleans 50/30kg 12 Push Ups 24 Air Squats Beginners WOD A. Front Squat 1RM (12 min) B. Max Reps Front Squat with 80% of A. [...]
All Levels WOD A1. Seated DB Shoulder Press 10-10-10-10 @ 30X0 Rest 1 min A2. Bent over DB Row 10-10-10-10 @ 30X0 Rest 1min B. 9-7-5 Muscle Ups Strict Toes to Bar Beginners WOD A1. Seated DB Shoulder Press 10-10-10-10 Rest 1 min A2. Bent over DB Row 10-10-10-10 Rest [...]
All Levels WOD A. Deadlift 7-5-3-7-5-3 Rest 3 min Loading%:75,77.5,80,75,77.5,80 B. 15-12-9 Handstand Push Ups Box Jumps 30/24" Med Ball Sit Ups 20/14lb Beginners WOD A. Deadlift 7-5-3-7-5-3 Rest 3 min B. 15-12-9 Push Ups Box Jumps Med Ball Sit Ups Book your class [...]
All Levels WOD A. AMRAP 4 min 15 Push Ups 15 KB Swings 24/16kg B. 3 Rounds Not for time: 5 L Pull Ups 10 Rolling Pistols 15 Hip Extensions C. AMRAP 4 min: 15 Thrusters 20/15kg 15 SDLHP 20/15kg Beginners WOD A. AMRAP 4 min 15 Push Ups 15 [...]