All Levels WOD A. For time: Row 240 Calories (Every minute on the minute 5 Toes to Bar) B. For time: 100 Wall Ball Shots 20/14lb to 10/9ft (every minute on the minute row 5 calories) Beginners WOD A. For time: Row 180 Calories (Every minute on the minute 3 [...]

Today is a benchmark day! Please log your results to Beyond the Whiteboard! All Levels WOD Back squat, 1 rep Shoulder Press, 1 rep Deadlift, 1 rep Not more than 10min per lift B. 3min: Max Reps Double Unders C. 3min: Max Reps Sit Ups D. 3min : Max Reps Burpees [...]

All Levels WOD A. Alternating Every 3 minutes on the minute for 36min Row 500m 20 Pull Ups 30 Box Jumps 24/20” Beginners WOD A. Alternating Every 3 minutes on the minute for 36min Row 500m 15 Pull Ups 20 Box Jumps Book your class [...]

All Levels WOD A. EMOM for 10 minutes 3 Hang Power Snatch at 60%1RM B. 7 rounds for time 7 High Hang Power Snatch 40/25kg 14 Overhead Squats 40/25kg Beginners WOD A. 7 rounds for time 7 Hang Power Snatch 14 Overhead Squats Book your class [...]

All Levels WOD "Gallant" For time: Run 1 mile with a 20 pound medicine ball 60 Burpee pull-ups Run 800 meters with a 20 pound medicine ball 30 Burpee pull-ups Run 400 meters with a 20 pound medicine ball 15 Burpee pull-ups Beginners WOD 3 Rounds for time: Run 800m [...]

All Levels WOD A. Hang Squat Clean 6-6-6-6-6 Rest 2 min B. 21-18-15-12-9-6-3: Sumo deadlift high-pull, 30/20kg Push jerk, 30/20kg Beginners WOD A. 21-15-9 Sumo Deadlift High Pull Push Jerk Book your class

All Levels WOD A1. Handstand Push Ups 10-10-10 Rest 30s A2. Strict Chest to Bar Pull Ups 8-8-8 Rest 30s A3. Cossack Squats 10-10-10 Rest 1 min B. 14 min AMRAP: 14 Toes to Bar 14 Jumping Squats 14 Knees to Elbows 14 Squats Beginners WOD Same as All Levels [...]

All Levels WOD A1. Front Rack Alternating Reverse Lunges 12-12-12-12 Rest 30s A2. Agility Ladder 6-6-6-6 Rest 2 min B. 6 Rounds for time: 25 Double Unders 10 Pistols Beginners WOD A1. Front Rack Alternating Reverse Lunges 12-12-12-12 Rest 30s A2. Agility Ladder 6-6-6-6 Rest 2 min B. 6 Rounds [...]

All Levels WOD A. EMOM for 10min 3 Tall Box Jumps B. Alternating EMOM for 24min 40 Mountain Climbers 20 Sit Ups 10 True Push Ups C. 10 Manmkers for time 2x15/10kg Beginners WOD A. EMOM for 10min 3 Tall Box Jumps B. Alternating EMOM for 24min 40 Mountain Climbers [...]

Today is a benchmark day! Please log your results to Beyond the Whiteboard! All Levels WOD 2014 CrossFit Games Regional Event 6 For time: 50 Row (calories)s 50 Box Jump Overs, 24/18 in 50 Deadlifts, 180/120 lbs 50 Wall Balls, 20/14 lbs 50 Ring Dips 50 Wall Balls, 20/14 lbs 50 Deadlifts, 180/120 [...]