Wods
181003
Workout Of the Day ROOKIE / ALL LEVELS Cindy AMRAP 20min: 5 Pull Ups 10 Push Ups 15 Air Squats (if you’ve recently done Cindy, you could substitute[...]
181002
Workout Of the Day ROOKIE / ALL LEVELS A. 21-18-15-12-9-6-3 Power Clean Row Calories In teams of 2, one on the power cleans one on the rower. The[...]
181001
Workout Of the Day ROOKIE / ALL LEVELS A. Deadlift 8-8-8-8-8 Rest as needed B. EMOM for 15min: 10 Burpees AFAP INTERMEDIATE A. Handstand Walk Practice[...]
180930
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’[...]
180929
Workout Of the Day ROOKIE / ALL LEVELS A. 3 Rounds for time: 7 Clusters 7 Muscle Ups INTERMEDIATE A. 5 Rounds for time: 25 Pull[...]
180928
Workout Of the Day ROOKIE / ALL LEVELS A. 3 Rounds for time: Run 800m 100m Front Rack Carry 40 Air Squats INTERMEDIATE A. Shoulder Press[...]
180927
Workout Of the Day ROOKIE / ALL LEVELS A. 15-12-9 Push Press Pull Up Burpee over the Bar Knees to Elbow INTERMEDIATE A. 3 Rounds for[...]
180926
Workout Of the Day ROOKIE / ALL LEVELS A. Complex: 5-5-5-3-3 Rest as needed (Complex = Hang Squat Clean + Front Squat + Split Jerk) INTERMEDIATE[...]
180925
Workout Of the Day ROOKIE / ALL LEVELS A. 2x AMRAP 4 minutes: 20 Double Unders 5 Overhead Squats Rest 4 min INTERMEDIATE A. Snatch to[...]
180924
Workout Of the Day ROOKIE / ALL LEVELS A. Back Squat 3-3-3-3-3-3-3-3-3-3 Rest 45s B. 5 Rounds: Row 250m Rest as needed INTERMEDIATE A. Row 1000m[...]
180923
Workout Of the Day ROOKIE / ALL LEVELS Any workout from the ‘heavy’ category of benchmarks on Beyondthewhiteboard. INTERMEDIATE Any workout from the ‘heavy’ category of[...]
180922
Workout Of the Day ROOKIE / ALL LEVELS A. FGB Style for 1 Round: 1 min Strict Pull Ups 1 min Rest 1 min Strict Push Ups on[...]
180921
Workout Of the Day ROOKIE / ALL LEVELS A. Power Clean 6-6-6-3-3-3 B. 21-15-9 Power Clean Double Unders INTERMEDIATE A. Work up to a heavy Power[...]
180920
Workout Of the Day ROOKIE / ALL LEVELS A. 4 Rounds for time: 250m Row 100m Farmer Carry 15 Handstand Push Ups INTERMEDIATE A. For time:[...]
180919
Workout Of the Day ROOKIE / ALL LEVELS A. Shoulder Press 6-6-6-3-3-3 Rest as needed B. 3 Rounds for time: 50 Walking Lunges 60s L-Sit INTERMEDIATE[...]
180918
Workout Of the Day ROOKIE / ALL LEVELS A. Row 2km TT INTERMEDIATE Benchmark day, please log your results to beyond the whiteboard. A. Weighted Pull Up[...]
180917
Workout Of the Day ROOKIE / ALL LEVELS A “Eau De Vie” AMRAP 20min Run 400m 10 Burpee Pull Up to Toes to Bar 10 Overhead Squats [...]
180916
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[...]
180915
Workout Of the Day ROOKIE / ALL LEVELS A. 1/2 Cindy AMRAP 10min 5 Pull Ups 10 Push Ups 15 Air Squats INTERMEDIATE KB Snatch and[...]
180914
Workout Of the Day ROOKIE / ALL LEVELS A. 5 Rounds for time: 9 Deadlifts 6 Hang Power Cleans 3 Push Jerks INTERMEDIATE A. 3 Rounds[...]
180913
Workout Of the Day ROOKIE / ALL LEVELS A. Handstand walk skill B. AMRAP 12 min: Run 200m 10m Handstand Walk INTERMEDIATE Handstand walk skill A.[...]