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So far Get Friday has created 1525 blog entries.

181014

Workout Of the Day ROOKIE / ALL LEVELS Any workout from the ‘bodyweight metcon’ category of benchmarks on Beyondthewhiteboard. INTERMEDIATE Any workout from the ‘bodyweight metcon’ category of benchmarks on Beyondthewhiteboard. NEWS / INFOS  No special news today / Pas de communication spéciale aujourd’hui [...]

181013

Workout Of the Day ROOKIE / ALL LEVELS Double Trouble Competition INTERMEDIATE Double Trouble Competition NEWS / INFOS  No special news today / Pas de communication spéciale aujourd’hui Book your class [...]

181012

Workout Of the Day ROOKIE / ALL LEVELS Overhead Squat A. Tabata Row Calories Burpees Overhead Squats INTERMEDIATE Skill day, today you will spend the majority of the class working on one skill. Butterfly Pull Ups A. AMRAP 10min: 10 Pull Ups 10 Pistols 10 Weighted [...]

181011

Workout Of the Day ROOKIE / ALL LEVELS A. Fran 21-15-9 Thrusters 95lb Pull Ups INTERMEDIATE Benchmark day, please log your results to beyond the whiteboard. A. Power Snatch 1RM B. Snatch 1RM C. Power Clean and Jerk 1RM D. Clean and Jerk 1RM [...]

181010

Workout Of the Day ROOKIE / ALL LEVELS A. AMRAP 20min: 20m Walking Lunge 40m Waiters Walk (20mL/20mR) 20 Knees to Elbows INTERMEDIATE A. 3-5 Rounds for quality: 5 Strict Muscle Ups 5 Turkish Get Ups 5 Behind the neck Snatch grip press from the squat [...]

181009

Workout Of the Day ROOKIE / ALL LEVELS A. Power Snatch 5-5-5-5-5 B. 10 Rounds for time: 10 Push Ups 15 Double Unders INTERMEDIATE A. Push Press 5-5-5-5-5 Rest 3min B. FGB Style for 5 Rounds: 1 min Box Jumps 24/20” 1 min Wall Ball 20/14lb [...]

181008

Workout Of the Day ROOKIE / ALL LEVELS A. For time: 42 Wall Ball 21 Back Squats 30 Wall Ball 15 Back Squats 18 Wall Ball 9 Back Squats INTERMEDIATE A. Work up to a heavy Back Squat triple B. 10 Rounds: In 1 minute: 3 [...]

181007

Workout Of the Day ROOKIE / ALL LEVELS Any workout from the ‘Powerlifting’ category of benchmarks on Beyondthewhiteboard. INTERMEDIATE Any workout from the ‘Powerlifting’ category of benchmarks on Beyondthewhiteboard. NEWS / INFOS  No special news today / Pas de communication spéciale aujourd’hui [...]

181006

Workout Of the Day ROOKIE / ALL LEVELS A. 3 Rounds for time: 400m Run 30 Sit Ups 400m Run 30 Dips INTERMEDIATE A. Front Squat 6-6-7-6-6-7 Rest 3min B. 21-15-9 Hang Squat Clean 40/25kg Handstand Push Ups NEWS / INFOS  No special news today [...]

181005

Workout Of the Day ROOKIE / ALL LEVELS A. AMRAP 7 min: 10 KB Thrusters (one arm) 10 KB Swings INTERMEDIATE A1. Bent Over Barbell Row 10-10-10 Rest 30s A2. DB External Rotations 10-10-10 Rest 30s A3. KB Piston Press 10-10-10 Rest 30s B. FGB Style [...]

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