ROOKIE A. 4 Rounds for time: 5 Handstand Push Ups 10 Push Ups 400m Run INTERMEDIATE A. Weighted Pull Ups 5-4-3-5-4-3 Rest 2 min B. “Nicole” AMRAP 20min: Run 400m Max Reps Pull Ups COMPETITOR No class for this level today / Pas de cours pour [...]
ROOKIE A. 3 Rounds not for time: 8 Glute Ham Raises 8 Cossack Squats 8 Pistols B. For time: 200m Walking Lunges INTERMEDIATE A. Manmakers 3-3-3-3 Rest 3min B. 28-21-15-15-21-28 Thrusters 40/25kg Row for Calories (In teams of two, share the load as needed) COMPETITOR A1. [...]
ROOKIE A. For time: 50 Double Unders 50 Thrusters 20/15kg 30 Pull Ups INTERMEDIATE A. 3 Rounds not for time: 15 Sit Ups 15 Side Bends 15 Good Mornings B. 3 Rounds for time: 100 Double Unders 20 Overhead Lunges 60/40kg 4 Muscle Ups COMPETITOR No [...]
ROOKIE A. Split Jerk 12-10-8-6 Rest 2 min B. AMRAP 10 min: Row 250m 10 Dips INTERMEDIATE A. Push Press 4-4-4-4-4 Rest 2 min B. For time: 50 Dumbell Snatch 20/15kg 50 Sit Ups 40 KB Snatch 24/16kg 40 Knees to Elbow 30 KB Snatch 32/24kg 30 Toes to Bar [...]
ROOKIE A. AMRAP 5 min 5 Deadlift 10 Burpee B. AMRAP 5 min 5 Power Clean 10 Box Jumps C. AMRAP 5 min 5 Front Squat 10 Burpee Box Jumps INTERMEDIATE A. Power Clean 1RM (work up to a heavy single) B. AMRAP 12min: 3 Clean 70/45kg 3 Handstand Push [...]
Today is 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. ROOKIE A. Tabata: Row (Calories) 1 min Rest Knees to Elbows 1 min rest Sumo Deadlift High Pull 1 min [...]
Yesterday you had a think about the smallest change you could make to improve your life. Today, you will create simple strategies on how to stick to that change, using 'if...then' strategies. Life will always throw a wrench into your plans so plan on that wrench. Here are some examples: 'If I can't make it to the [...]
Happy New Year! Time to set some goals for the year...have a think about the smallest/easiest change you can make to improve your everyday life. ROOKIE No class for this level today / Pas de cours pour ce niveau aujourd'hui. INTERMEDIATE No class for this level today / Pas de cours [...]
ROOKIE A. “Good bye 2016” 31 minute AMRAP 12 Push Ups 20 Double Unders 16 Russian Kettlebell Swings 24/16kg (Compare to 151231) INTERMEDIATE A. “Good bye 2016” 31 minute AMRAP 12 Push Ups 20 Double Unders 16 Russian Kettlebell Swings 24/16kg (Compare to 151231) COMPETITOR A. [...]
Today is a benchmark day! Please log your results to Beyond the Whiteboard! ROOKIE A. Back Squat 6-6-5-5 Rest 3 min B. For time: 30 Weighted Pull Ups (each time you break do 10 Burpees and 10 cal row) INTERMEDIATE A. Weighted Pull Up 1RM B. Weighted Dip 1RM C. Row [...]
