Workout Of the Day ROOKIE / ALL LEVELS A. Deadlift 8-8-8-8 B. FGB Style for 5 Rounds: 30s Mountain Climbers 30s Sit Ups 30s Rest 30s Double Unders 30s Hollow Hold 30s Rest INTERMEDIATE A. Power Snatch 4-4-4-3-2-1 Rest 2 min B. Helen 3 rounds for [...]

Workout Of the Day ROOKIE / ALL LEVELS A. 12 Rounds for time: 5 Power Snatches 5 Pull Ups 10 Push Ups 15 Squats INTERMEDIATE A. 6 rounds for time of: Row 50 calories 150 double-unders 50 walking lunges (In teams of 2 alternating tasks). [...]

Workout Of the Day ROOKIE / ALL LEVELS A. 5 Rounds for time of: 400m run 15 Overhead Squats INTERMEDIATE A. KB Push Press 8-8-8-8 Rest 2 min B. For time: 21 dumbbell thrusters Run 400 meters 18 dumbbell thrusters Run 400 meters 15 dumbbell thrusters [...]

Workout Of the Day ROOKIE / ALL LEVELS Any workout from the ‘Olympic Lifts’ category of benchmarks on Beyondthewhiteboard. INTERMEDIATE Any workout from the ‘Olympic Lifts’ category of benchmarks on Beyondthewhiteboard. ADVANCED No class for this level today / Pas de cours pour ce niveau aujourd’hui. [...]

Workout Of the Day ROOKIE / ALL LEVELS A. 4 Rounds for time: 20 Air Squats 15 Hand release push ups 10 Toes to Bar 5 Hang Squat Snatch INTERMEDIATE A. Handstand Walk Practice B. 5 Rounds for time: 15 L-Pull Ups 15 Ring Dips (with [...]

Workout Of the Day ROOKIE / ALL LEVELS A. AMRAP 15min: 5 Pull Ups 15 Double Unders 10 Dips 20 Double Unders INTERMEDIATE A. High Hang Squat Snatch 1-1-1-1-1-1-1 Rest as needed B. 3 Rounds for time: 25 Power Snatch 30/20kg 50 Double Unders [...]

Workout Of the Day ROOKIE / ALL LEVELS A. 5 Rounds for time: Run 400m 15 Clean and Jerk INTERMEDIATE A. Push Press 5-5-5-5 Rest 2 min B. “Nick” 12 rounds for time of: 45-lb. dumbbell hang squat cleans, 10 reps 6 handstand push-ups on dumbbells [...]

Workout Of the Day ROOKIE / ALL LEVELS A. AMREPs 4 min Max Burpees 3 min Max Bodyweight Back Squats 2 min Max Burpees 1 min Max Bodyweight Back Squats INTERMEDIATE A. Clean High Pull 5-5-5-5-5 Rest 2 min B. For time: Row 5k (In teams [...]

Workout Of the Day ROOKIE / ALL LEVELS A. Death by Thruster INTERMEDIATE A. 3 Rounds not for time: 6 KB Windmills 6 Turkish Get Ups 12 KB Bottoms Up Overhead Walking Lunges B. 5 rounds for time of: Run 800 meters 30 Sit-ups 30 Supermans [...]

Workout Of the Day Skill day, today you will spend the majority of the class working on one skill. ROOKIE / ALL LEVELS Rowing A. 3 Rounds for time: Row 500m Rest 2min INTERMEDIATE Front Squats A. For time: 15 Burpees over the Bar 5 Front [...]