151214
All Levels WOD A. L-Sit 30s-30s-30s Rest 2min B. 12 min AMRAP: 6 Power Cleans 70/45kg 6 Front Squats 70/45kg Beginners WOD A. L-Sit 30s-30s-30s Rest 2min B. 12 min AMRAP: 6 Power Cleans 6 Front Squats Book your class
151213
All Levels WOD A. Snatch 1-1-1-1-1-1 Rest 3 min B. 2 Rounds for time: 10 Muscle Ups 20 Handstand Push Ups 30 Kettlebell Swings 32/24kg Beginners WOD A. Hang Power Snatch 5-5-5 Rest 1 min. B. Hang Squat Snatch 5-5-5 Rest 1 min. C. 2 Rounds for time 10 Strict [...]
151212
All Levels WOD A1. Shoulder Press 1-1-1-1-1 No Rest A2. Push Press Max reps-max reps-max reps-max reps-max reps Rest 2 min (use same load as part A1.) B. 4 Rounds for time: Row 50 Calories 40 Double Unders 30 Knees to elbows Beginners WOD A. Push Press 6-6-6-6-Max reps with [...]
151211
All Levels WOD A. Death by Bodyweight Back Squat B. 10 Rounds for time: 10 Pull Ups 10 Box Jumps 24/20" Beginners WOD A. Back Squat 5-5-3-3-1-1 Rest 2 min B. Kipping Pull Up Practice C. 5 Rounds for time 10 Kipping Pull Ups 15 Box Jumps Book [...]
151210
All Levels WOD A. Good Mornings (arched back style) 5-5-5-5-5 Rest 2 min B. 4 Rounds for time: 50 Squats 40 Sit Ups 30 Push Ups Beginners WOD A. Deadlift 5-5-5-5-5 Rest 2 min B. 3 Rounds for time 50 Squats 40 Sit Ups 30 Push Ups Book [...]
151209
All Levels WOD A. Thruster 3-2-1-3-2-1 Rest 3 min B. Every 3 minutes on the minute for 30 minutes (10 Rounds): 5 Thrusters 40/25kg 5 Hang Power Cleans 40/25kg 10 Bar facing burpees Beginners WOD A. Thruster 6-5-6-5-6 Rest 2 min B. Every 3 minutes on the minute for 30 [...]
151208
All Levels WOD A. Weighted Chest to Bar Pull Ups 6-3-6-3-2-1 Rest 2 min B. Alternating EMOM for 10min: Row 300/250m 10 Shoulder to Overhead 40/25kg Beginners WOD A. Weighted Pull Ups (double overhand grip) 6-5-4-3-2-1 B. Alternating EMOM for 10min: Row 250/200m 10 Shoulder to Overhead Book [...]
151207
Today is a benchmark day! Please log your results to Beyond the Whiteboard! All Levels WOD Complete as many rounds as possible in 15 mins of: 10 Kettlebell Swings, 2 pood 10 Box Jumps, 24 in 10 Ring Dips Beginners WOD Same as All Levels, scale loads appropriately. Book [...]
151206
Saint Nicolas All Levels WOD Tabata Deadlifts 100/60kg Followed immediately by: 3 Rounds for time Run 800m 25 MedBall Cleans 20/14lb Your score is the total deadlifts and time. The clock does not stop or reset between the deadlifts and couplet Beginners WOD A. Deadlift 8-8-8-8 Rest 1min B. 5 Rounds [...]
151205
Perform the movements to the tune of “12 Days of Christmas” All Levels WOD 1 – 100 Meter Row 2 – Power Cleans (60/40kg) 3 – Ring Dips 4 – Dumbbell Ground to Overhead (20/12.5kg) 5 – Burpees 6 – Toes to Bar 7 – Push-ups 8 – Box Jumps 24/20″ 9 – [...]