180605
Workout Of the Day ROOKIE / ALL LEVELS A. 3 Rounds not for time: 30s Side plank clamshell 5 Back Squats 30s Side Plank clamshell 5 Back Squats B. 4 Rounds for time: Run 400m 20 KB Swings INTERMEDIATE A. 4 Rounds not for time: 10 [...]
180604
Workout Of the Day ROOKIE / ALL LEVELS A. 3 Rounds not for time: 5 Strict Knees to Elbow 10 Calorie Row 30s Hollow Hold B. AMRAP 15min: 10 Med Ball Sit Ups 15 Wall Ball 20m Bear Crawl INTERMEDIATE A. 4 Rounds Not For time: [...]
180603
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 [...]
180602
https://youtu.be/BINdZcGAXNQ Workout Of the Day Skill day, today you will spend the majority of the class working on one skill. ROOKIE / ALL LEVELS Turkish Get Up A. AMRAP 20min: Run 200m 20 Russian Twists 15 Alternating reverse lunges 5 Turkish Get Ups INTERMEDIATE Kettlebell Snatch A. [...]
180601
Workout Of the Day We start our Look Good Naked program today, and of course we start it with a… Weigh in day! Please measure yourselves and record your results to beyond the whiteboard. Are you on track? If not, please talk to one of your coaches about your nutrition. [...]
180531
Workout Of the Day ROOKIE / ALL LEVELS A. 3 Rounds for time: Row 500m Run 400m INTERMEDIATE A. 3 Rounds not for time: 1 min L-Sit 1 min Hollow Hold 30 Sit Ups (strict and butterfly) B. AMRAP 12 min: 50 Double Unders 12 Power [...]
180530
Workout Of the Day ROOKIE / ALL LEVELS A. Every 3 minutes for 4 rounds: 30 Double Unders 12 Burpees over bar 9 Clean & Jerks INTERMEDIATE A. 5 rounds for time of: Max calorie row in 60 seconds 20/15kg Turkish get-ups Complete a total of [...]
180529
Workout Of the Day Benchmark day, please log your results to beyond the whiteboard. ROOKIE / ALL LEVELS A. Bench Press 1RM B. Deadlift 1RM C. 500m Row TT INTERMEDIATE A. Bench Press 1RM B. Deadlift 1RM C. 500m Row TT NEWS / INFOS No [...]
180528
Workout Of the Day ROOKIE / ALL LEVELS A. “Half Murph” For time: 800m Run 50 Pull-ups 100 Push-ups 150 Squats 800m Run INTERMEDIATE A. “Murph” For time: Run, 1 mile 100 Pull-ups 200 Push-ups 300 Air Squats Run, 1 mile In memory of Navy Lieutenant [...]
180527
Workout Of the Day ROOKIE / ALL LEVELS Any workout from the ‘Light Metcon’ category of benchmarks on Beyondthewhiteboard. INTERMEDIATE There are no classes in the Drop Zone today due to the Torokhtiy seminar. Any workout from the ‘Light Metcon’ category of benchmarks on Beyondthewhiteboard. [...]