All Levels WOD A. Back Squat 6-5-4-6-5-4 Rest 2 min Loading%:70,75,80,70,75,80 B. Alternating EMOM for 18 minutes 60 Double Unders 15 Knees to Elbows 15 Walking Lunges Beginners WOD A. 5 Rounds for time: 15 Double Unders 15 Knees to Elbows 15 Walking Lunges [...]
All Levels WOD A. AMRAP 14 min: 7 Calorie Row 7 Burpees over the Erg 14 Sit Ups In teams of 2, partners alternate whole rounds. Partners can only switch on completion of ‘secret handshake’. Beginners WOD A. AMRAP 14 min: 7 Calorie Row 7 Burpees over the Erg 14 [...]
The final test of the Paleo Challenge! I hope you’ve been working on your pull ups! All Levels WOD A. WOD 1 - Rx’d "They Killed Kelly” AMRAP 24 min: 100 Calorie Row 50 Wall Ball Shots 20/14lb to 10/9ft 25 Box Jumps 24/20" 25 Chest to Bar Pull Ups 25 Box Jumps [...]
Today is a benchmark day! Please log your results to Beyond the Whiteboard! All Levels WOD A. Snatch 1RM (not more than 4 attempts) B. “Rankel” Complete as many rounds as possible in 20 mins of: 6 Deadlifts, 225 lbs 7 Burpee Pull Ups 10 Kettlebell Swings, 2 pood Run, 200 m [...]
All Levels WOD A. Weigh In B. Abs Barbell Roll Out 3 sets of 8-10 reps Rest 2 min C. “Tailpipe” 6 Rounds of 250m row (In teams of two, resting partner must hold two 24/16kg KB in front rack. Workout ends when both partners have rowed 3 rounds each making a [...]
All Levels WOD A. Push Press 5-3-1-5-3-1 Rest 3 min B. 3 Rounds: 20 Squats 20 Push Ups 20 Box Jumps 20 Burpees Beginners WOD A. Push Press 5-3-1-5-3-1 Rest 3 min B. 3 Rounds: 20 Squats 20 Push Ups 20 Box Jumps 20 Burpees [...]
All Levels WOD A. 3 Rounds not for time: 5 L Chest to Bar Pull Ups 10 Toes to Bar 20 Pistols B. 21-15-9 Thrusters 40/25kg Snatch 40/25kg Beginners WOD A. 21-15-9 Thrusters 40/25kg Snatch 40/25kg Book your class
All Levels WOD A. Sumo Deadlift 8-8-8-8 Rest 1 min B. 5 Rounds for time 20 Overhead Squats 30/20kg 500m Row Beginners WOD A. 5 Rounds for time 20 Overhead Squats 30/20kg 500m Row Book your class
All Levels WOD "Del" For Time: 25 Burpees Run 400 meters with a 20 pound medicine ball 25 Weighted pull-ups with a 20 pound dumbbell Run 400 meters with a 20 pound medicine ball 25 Handstand push-ups Run 400 meters with a 20 pound medicine ball 25 Chest-to-bar pull-ups Run 400 meters with [...]
All Levels WOD A. Handstand Push Ups 3 x max reps (kipping ok) Rest 4 min between attempts B. Row 2k TT Beginners WOD A. Handstand Push Ups Practice B. Row 2k TT Book your class