All Levels WOD MOD “Good bye 2015” 31 minute AMRAP 12 Push Ups 20 Double Unders 15 Russian Kettlebell Swings 24/16kg Beginners WOD MOD “Good bye 2015” 31 minute AMRAP 12 Push Ups 20 Double Unders 15 Russian Kettlebell Swings Book your class [...]

All Levels WOD A. EMOM for 6min 100m Row B. EMOM for 4 min 20 Sit Ups C. EMOM for 6 min 5 Deadlift (65%1RM) D. 3 Rounds for time: 250m Row 15 Toes to Bar 5 Deadlifts 100/70kg Beginners WOD A. EMOM for 6min 100m Row B. EMOM for [...]

All Levels WOD A. Hang Squat Clean 1-10-1-10-1 Loading: 95%, 50%,95%, 55%,95% B. EMOM for 6 min 5 Power Cleans Loading 62.5% C. 3 x 3min AMRAP Repeats 10 Pull Ups 5 Handstand Push Ups 10 Ring Dips Rest 3 min between AMRAPs, continue the AMRAP where you left off [...]

All Levels WOD Today is the first day now in our programming to get you ready for the CrossFit Games Open. Expect more Olympic weightlifting and specific Energy Systems Training over the next 8 weeks. Remember to participate in our very own ‘mini’ Open to get you ready for the real thing. [...]

All Levels WOD Today is the last day of the ski specific training! From tomorrow we move to get ready for the CrossFit Games Open! A. Snatch Balance 3-2-1-3-2-1 Rest 2 min B. AMRAP 12min 8 Chest to Bar Pull Ups 12 Box Jumps 24/20” 8 Thrusters 40/25kg Beginners WOD [...]

Merry Christmas everyone. All Levels WOD Todays workout is an annual tradition, do this in front of your decorated christmas tree and send us the pics! 100 Burpees for time Beginners WOD Same as All Levels Book your class

All Levels WOD A. For time: Row 240 Calories (Every minute on the minute 5 Toes to Bar) B. For time: 100 Wall Ball Shots 20/14lb to 10/9ft (every minute on the minute row 5 calories) Beginners WOD A. For time: Row 180 Calories (Every minute on the minute 3 [...]

Today is a benchmark day! Please log your results to Beyond the Whiteboard! All Levels WOD Back squat, 1 rep Shoulder Press, 1 rep Deadlift, 1 rep Not more than 10min per lift B. 3min: Max Reps Double Unders C. 3min: Max Reps Sit Ups D. 3min : Max Reps Burpees [...]

All Levels WOD A. Alternating Every 3 minutes on the minute for 36min Row 500m 20 Pull Ups 30 Box Jumps 24/20” Beginners WOD A. Alternating Every 3 minutes on the minute for 36min Row 500m 15 Pull Ups 20 Box Jumps Book your class [...]

All Levels WOD A. EMOM for 10 minutes 3 Hang Power Snatch at 60%1RM B. 7 rounds for time 7 High Hang Power Snatch 40/25kg 14 Overhead Squats 40/25kg Beginners WOD A. 7 rounds for time 7 Hang Power Snatch 14 Overhead Squats Book your class [...]