All Levels WOD A. 2 Rounds for time: 10 Deficit Handstand Push Ups 2"/0" 20 Deadlifts 100/70kg 30 Box Jumps 24/20" 40 Wall Ball Shots 20/14lb to 10/9ft 50 Double Unders 400m Run with 10/5kg plate overhead Beginners WOD A. 2 Rounds for time: 10 Deficit Handstand Push Ups 2"/0" [...]

Today is a benchmark day! Please log your results to Beyond the Whiteboard! All Levels WOD A. Row 100m TT Rest 5 min B. Row 250m TT Rest 5 min C. Row 500m TT Rest 10 min D. Row 1k TT Beginners WOD A. Row 100m TT Rest 5 min B. [...]

All Levels WOD A. Front Squat 1RM (12 min) B. Max Reps Front Squat with 80% of A. C. 4 Rounds for time: 12 Power Cleans 50/30kg 12 Push Ups 24 Air Squats Beginners WOD A. Front Squat 1RM (12 min) B. Max Reps Front Squat with 80% of A. [...]

All Levels WOD A1. Seated DB Shoulder Press 10-10-10-10 @ 30X0 Rest 1 min A2. Bent over DB Row 10-10-10-10 @ 30X0 Rest 1min B. 9-7-5 Muscle Ups Strict Toes to Bar Beginners WOD A1. Seated DB Shoulder Press 10-10-10-10 Rest 1 min A2. Bent over DB Row 10-10-10-10 Rest [...]

All Levels WOD A. Deadlift 7-5-3-7-5-3 Rest 3 min Loading%:75,77.5,80,75,77.5,80 B. 15-12-9 Handstand Push Ups Box Jumps 30/24" Med Ball Sit Ups 20/14lb Beginners WOD A. Deadlift 7-5-3-7-5-3 Rest 3 min B. 15-12-9 Push Ups Box Jumps Med Ball Sit Ups Book your class [...]

All Levels WOD A. AMRAP 4 min 15 Push Ups 15 KB Swings 24/16kg B. 3 Rounds Not for time: 5 L Pull Ups 10 Rolling Pistols 15 Hip Extensions C. AMRAP 4 min: 15 Thrusters 20/15kg 15 SDLHP 20/15kg Beginners WOD A. AMRAP 4 min 15 Push Ups 15 [...]

All Levels WOD A. Back Squat 6-5-4-6-5-4 Rest 2 min Loading%:70,75,80,70,75,80 B. Alternating EMOM for 18 minutes 60 Double Unders 15 Knees to Elbows 15 Walking Lunges Beginners WOD A. 5 Rounds for time: 15 Double Unders 15 Knees to Elbows 15 Walking Lunges [...]

All Levels WOD A. AMRAP 14 min: 7 Calorie Row 7 Burpees over the Erg 14 Sit Ups In teams of 2, partners alternate whole rounds. Partners can only switch on completion of ‘secret handshake’. Beginners WOD A. AMRAP 14 min: 7 Calorie Row 7 Burpees over the Erg 14 [...]

The final test of the Paleo Challenge! I hope you’ve been working on your pull ups! All Levels WOD A. WOD 1 - Rx’d "They Killed Kelly” AMRAP 24 min: 100 Calorie Row 50 Wall Ball Shots 20/14lb to 10/9ft 25 Box Jumps 24/20" 25 Chest to Bar Pull Ups 25 Box Jumps [...]

Today is a benchmark day! Please log your results to Beyond the Whiteboard! All Levels WOD A. Snatch 1RM (not more than 4 attempts) B. “Rankel” Complete as many rounds as possible in 20 mins of: 6 Deadlifts, 225 lbs 7 Burpee Pull Ups 10 Kettlebell Swings, 2 pood Run, 200 m [...]