All Levels WOD A. Good Mornings (arched back style) 5-5-5-5-5 Rest 2 min B. 4 Rounds for time: 50 Squats 40 Sit Ups 30 Push Ups Beginners WOD A. Deadlift 5-5-5-5-5 Rest 2 min B. 3 Rounds for time 50 Squats 40 Sit Ups 30 Push Ups Book [...]

All Levels WOD A. Thruster 3-2-1-3-2-1 Rest 3 min B. Every 3 minutes on the minute for 30 minutes (10 Rounds): 5 Thrusters 40/25kg 5 Hang Power Cleans 40/25kg 10 Bar facing burpees Beginners WOD A. Thruster 6-5-6-5-6 Rest 2 min B. Every 3 minutes on the minute for 30 [...]

All Levels WOD A. Weighted Chest to Bar Pull Ups 6-3-6-3-2-1 Rest 2 min B. Alternating EMOM for 10min: Row 300/250m 10 Shoulder to Overhead 40/25kg Beginners WOD A. Weighted Pull Ups (double overhand grip) 6-5-4-3-2-1 B. Alternating EMOM for 10min: Row 250/200m 10 Shoulder to Overhead Book [...]

Today is a benchmark day! Please log your results to Beyond the Whiteboard! All Levels WOD Complete as many rounds as possible in 15 mins of: 10 Kettlebell Swings, 2 pood 10 Box Jumps, 24 in 10 Ring Dips Beginners WOD Same as All Levels, scale loads appropriately. Book [...]

Saint Nicolas All Levels WOD Tabata Deadlifts 100/60kg Followed immediately by: 3 Rounds for time Run 800m 25 MedBall Cleans 20/14lb Your score is the total deadlifts and time. The clock does not stop or reset between the deadlifts and couplet Beginners WOD A. Deadlift 8-8-8-8 Rest 1min B. 5 Rounds [...]

Perform the movements to the tune of “12 Days of Christmas” All Levels WOD 1 – 100 Meter Row 2 – Power Cleans (60/40kg) 3 – Ring Dips 4 – Dumbbell Ground to Overhead (20/12.5kg) 5 – Burpees 6 – Toes to Bar 7 – Push-ups 8 – Box Jumps 24/20″ 9 – [...]

All Levels WOD A. Power Clean 7-7-6-6 Rest 2min Loading%:60,65,70,75 B. AMRAP 15min: 5 Pull Ups 10 Wall Ball Shots 20/14lb to 10/9ft 30 Double Unders Beginners WOD A. AMRAP 15min: 5 Pull Ups 10 Wall Ball Shots 15 Double Unders Book your class [...]

All Levels WOD A1. Box Squat (narrow stance - keep core tight when touching box, relax hips then explode upwards). 3-3-3-3-3-3 Rest 1min A2. Knee Snatch (PVC or empty BB if you dare - like a knee jump but snatching the bar to overhead) 3-3-3-3-3-3 Rest 1min B. 3 Rounds for time: [...]

All Levels WOD A. Split Jerk 2-2-2-2-2-2-2-2-2 Rest 30s Loading 75% B. 5 Rounds for time: Row 500m 15 Thrusters 40/25kg Beginners WOD A. Push Jerk 5-5-5-5-5 B. 3 Rounds for time: Row 500m 15 Thrusters Book your class

All Levels WOD A. Snatch 7-7-6-6 Rest 2min Loading%:60,65,70,75 B. 4 AMRAP Repeats of 3 min each: 30 Sit Ups 10 Overhead Squats 40/25kg 20 Lateral Box Jump Overs 24/20" Rest 3min Continue the AMRAP where you left off Beginners WOD A1. Power Snatch 1-1-1-1-1 No Rest A2. Overhead Squat [...]