Workout Of the Day 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 / ALL LEVELS A. 4 Rounds of 3 min: Run 400m Max Reps [...]

Workout Of the Day ROOKIE / ALL LEVELS A. Overhead Squat 7-7-7-7 Rest as needed B. For time: 20 Chest to Bar Pull Ups 15 Overhead Squats 15 Chest to Bar Pull Ups 10 Overhead Squats INTERMEDIATE A. Back Squats 5-5-5 B. Back Squats 20RM C. [...]

Workout Of the Day ROOKIE / ALL LEVELS A. AMRAP 30min: Row 1000m 40 Burpee Box Jumps (in teams of 2 share as needed) INTERMEDIATE A. Press 5-5-5 B. Alternating EMOM for 3 Rounds: 15 Push Press 30 Press with PVC C. 21-15-9 Pull Ups Devil [...]

Workout Of the Day ROOKIE / ALL LEVELS A. 6 Rounds for time: 30 Double Unders 10 Push Press INTERMEDIATE A. Hang Power Snatch 6-6-6-6 Rest 2 min B. 4 Rounds for time: 50 Calorie Row 100 Double Unders (In teams of 2, Athlete A starts [...]

Workout Of the Day Benchmark day, please log your results to beyond the whiteboard. ROOKIE / ALL LEVELS A. Baseline For time: Row 500m 40 Squats 30 Sit Ups 20 Push Ups 10 Pull Ups INTERMEDIATE A. Baseline For time: Row 500m 40 Squats 30 Sit [...]

Workout Of the Day ROOKIE / ALL LEVELS A. Front Squat 9-7-5-3-1 Rest as needed B. 40-30-20-10 Box Step Ups Knees to Elbows INTERMEDIATE A. 3 Rounds not for time: 60s Wall Sit 20 Single Leg KB Deadlift 20 Skater Squats B. 40-30-20-10 Box Jumps 30/24” [...]

Workout Of the Day ROOKIE / ALL LEVELS Any workout from the ‘long’ category of benchmarks on Beyondthewhiteboard. INTERMEDIATE Any workout from the ‘long’ category of benchmarks on Beyondthewhiteboard. NEWS / INFOS  No special news today / Pas de communication spéciale aujourd’hui [...]

Workout Of the Day ROOKIE / ALL LEVELS A. 2 Rounds for time: Run 400m 25 Pull Ups Run 400m 25 Hang Power Clean Run 400m 25 Dips INTERMEDIATE A. Push Press 7-7-7-7 Rest 2 min B. 5 Rounds for time: 400m Row 30 KB Snatch [...]

Workout Of the Day ROOKIE / ALL LEVELS A. 5 Rounds for time: 10 Deadlifts 15 Box Jumps 250m Row INTERMEDIATE A. 3 Rounds not for time: 10 Single leg explosive jumps (each leg) 10 Compas Lunges (5 each leg) 10 Heavy KB Swings 10 Hardstyle [...]

Workout Of the Day ROOKIE / ALL LEVELS A. 3 Rounds not for time: 30s Hollow Hold 10 Cossack Squats (each leg) 10 Supine Ring Rows B. For time: 100 Wall Ball INTERMEDIATE A. Deadlift 7-7-7-7-7-7-7 Rest 3 min B. 21-15-9 Box Jump Over 30/24” Burpees [...]