Workout Of the Day ROOKIE / ALL LEVELS Any workout from the ‘Endurance’ category of benchmarks on Beyondthewhiteboard. INTERMEDIATE Any workout from the ‘Endurance’ category of benchmarks on Beyondthewhiteboard. ADVANCED No class for this level today / Pas de cours pour ce niveau aujourd’hui. [...]
Workout Of the Day Benchmark day, please log your results to beyond the whiteboard. ROOKIE / ALL LEVELS A. “Whitten” 5 rounds for time of: 22 Kettlebell Swings, 2 pood 22 Box Jumps, 24 in Run, 400 m 22 Burpees 22 Wall Balls, 20 lbs INTERMEDIATE [...]
Workout Of the Day ROOKIE / ALL LEVELS A. 5 Rounds for time: 20 Double Unders 10 Hang Power Clean INTERMEDIATE A1. Dumbell Overhead Squats 5-5-5-5-5 Rest 1 min A2. Overhead Squat 5-5-5-5-5 Rest 1 min B. AMRAP 5 min: 5 Push Ups 5 Box Jumps [...]
Workout Of the Day ROOKIE / ALL LEVELS A. AMRAP 10min: 10 Overhead Squats 10 Cal Row INTERMEDIATE A. 3 Rounds not for time: Max L-Hang Max L-Sit on Floor/Plates Max Side Plank (both sides) B. 3 Rounds for time: 10 Thrusters 60/40kg 75 Double Unders [...]
Workout Of the Day ROOKIE / ALL LEVELS A. 3 Rounds for time: 25 Power Snatch 25 Front Squats INTERMEDIATE A. Snatch 6-6-6-6 Rest 2 min B. 20min AMRAP with Buy In: Run 1600m Then AMRAP in remaining time: 10 Snatch 40/25kg 10 MedBall Sit Ups [...]
Workout Of the Day ROOKIE / ALL LEVELS A. 3 Rounds for time: Run 400m 12 Pull Ups 21 Sit Ups INTERMEDIATE A1. Press 6-6-6-6 Rest 30s A2. Weighted Pull Ups 6-6-6-6 Rest 1min B. Tabata: Push Press 40/25kg Chest to Bar Pull Ups Push Jerk [...]
Workout Of the Day ROOKIE / ALL LEVELS A. Deadlift 10-10-10 Rest as needed B. 3x 3min AMRAP Repeats 3 Deadlifts 6 Push Ups 9 Air Squats Rest 1 min, continue AMRAP INTERMEDIATE A. Front Squat (with pause) 6-6-6 Rest 2 min B. AMRAP 20min: 9 [...]
Workout Of the Day ROOKIE / ALL LEVELS Any workout from the ‘Bodyweight Metcon’ category of benchmarks on Beyondthewhiteboard. INTERMEDIATE Any workout from the ‘Bodyweight Metcon’ 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. Deadlift 7-6-5-5-6-7 Rest 2 min B. For time: 40/30 Cal Airbike INTERMEDIATE A. 3 Rounds not for time: 50 Unbroken Double Unders 5 Muscle Ups B. 10 Rounds for time: 12 KB Snatch Left Arm 16/12kg 12 [...]
Workout Of the Day ROOKIE / ALL LEVELS A. AMRAP 15min: 5 Pull Ups 10 Burpees 15 KB Swings INTERMEDIATE A. 4 Rounds not for time: Max L-Sit 30 Grasshoppers 20 Pass Throughs B. For time: 40 Wall Ball 20/14lb 800m Run 40 Wall Ball 20/14lb [...]
