Workout Of the Day Skill day, today you will spend the majority of the class working on one skill. ROOKIE / ALL LEVELS Handstand Walk A. 3 Rounds for time 10m Handstand Walk 30 Push Ups 30 Speed Steps 60 Single Unders INTERMEDIATE Split Jerk A. [...]

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. 21-15-9-6 Thrusters Run 400m INTERMEDIATE A. FGB [...]

Workout Of the Day Happy Birthday Switzerland! ROOKIE / ALL LEVELS A. "Wilhelm Tell" 3 Rounds: 10 DU 20 DB Snatch - - - 10-8-6 Thruster Pull Up 200m Sprint with DB & KB between each round - - - 20-15-10 American Swing Pike Push Ups 200m Sprint [...]

Workout Of the Day ROOKIE / ALL LEVELS A. For time: 30 Pull Ups 30 Dips 3 minutes L-Sit (this is a strength workout, not conditioning. Partition the reps as needed) INTERMEDIATE A. Overhead Squat 5-5-5-5-5 Rest 2 min B. 10-9-8-7-6-5-4-3-2-1 Box Jumps 30/24” Wall Ball [...]

Workout Of the Day Benchmark day, please log your results to beyond the whiteboard. ROOKIE / ALL LEVELS A. Row 100m TT B. Row 250m TT C. Row 500m TT D. Row 1k TT INTERMEDIATE A. Row 100m TT B. Row 250m TT C. Row 500m [...]

Workout Of the Day ROOKIE / ALL LEVELS Any workout from the ‘light Metcon’ category of benchmarks on Beyondthewhiteboard. INTERMEDIATE Any workout from the ‘light Metcon’ 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. 4 Rounds for time: 25 Double Unders 25 Hanging Knee Raises 25 Double Unders 25 Knees to Elbows 25 Double Unders 25 Toes to Bar In teams of two, alternating a full couplet (DU plus abs) until 4 rounds [...]

Workout Of the Day ROOKIE / ALL LEVELS A. 4 Rounds for time: 20 Wall Ball 15 Pull Ups 10 Push Ups INTERMEDIATE A. Jerk 6-6-6-6 Rest 3 min B. 3 Rounds for time: 10 Clean and Jerk 60/40kg 40 Wall Ball 20/14lb NEWS [...]

Workout Of the Day ROOKIE / ALL LEVELS A. 21-15-9 Deadlift Row Calories INTERMEDIATE A. Back Squat 5-5-5-5-5 Rest 3-4 min B. EMOM for 5 minutes: 7 Burpees Max Reps Double Unders in remaining time NEWS / INFOS  No special news today / Pas de communication [...]

Workout Of the Day ROOKIE / ALL LEVELS A. Back Squat 5-5-5-5-5 Rest as needed B. 40 DB Burpee step ups INTERMEDIATE A. For time: Row 2k 100 Push Ups Row 1k 100 Push Ups Row 2k 100 Push Ups In teams of 2 sharing the [...]