Test Day All Levels WOD A. Bulger 10 rounds for time of: Run, 150 m 7 Chest to Bar Pull Ups 7 Front Squats, 135 lbs 7 Handstand Push Ups Beginners[...]

All Levels WOD A. 6min AMRAP 6 Wall Ball 20/14lb to 10/9ft 6 Burpees B. Deadlift 4-4-4-4 Rest 3min C. 6min AMRAP 6 Thrusters 40/25kg 6 Burpees over the bar [...]

All Levels WOD A1. Front Racked Alternating Reverse Lunges 14-12-10-10-10 Rest 30s A2. Pause Box Jumps (from squat) 14-12-10-10-10 Rest 1min B. For time: 300 Double Unders 100 DB Push Press 40/25kg[...]

All Levels WOD A1. Hang Squat Clean 2-2-2-2 No rest A2. Squat Clean 1-1-1-1 No rest A3 Split Jerk 1-1-1-1 Rest 2-3min B. AMRAP 10min 10 Ring Dips 10 KB Swings 32/24kg[...]

All Levels WOD A. EMOM for 7 min 2 Snatch @ 80-85% B. FGB Style, 3 rounds of 60s each: OHD Squats 30/20kg Sit Ups Push Press 30/20kg Sumo Deadlift High Pull[...]

All Levels WOD A. 2 Rounds for time: 10 Deficit Handstand Push Ups 2"/0" 20 Deadlifts 100/70kg 30 Box Jumps 24/20" 40 Wall Ball Shots 20/14lb to 10/9ft 50 Double Unders 400m[...]

Today is a benchmark day! Please log your results to Beyond the Whiteboard! All Levels WOD A. Row 100m TT Rest 5 min B. Row 250m TT Rest 5 min C. Row 500m[...]

All Levels WOD A. Front Squat 1RM (12 min) B. Max Reps Front Squat with 80% of A. C. 4 Rounds for time: 12 Power Cleans 50/30kg 12 Push Ups 24 Air[...]

All Levels WOD A1. Seated DB Shoulder Press 10-10-10-10 @ 30X0 Rest 1 min A2. Bent over DB Row 10-10-10-10 @ 30X0 Rest 1min B. 9-7-5 Muscle Ups Strict Toes to Bar[...]

All Levels WOD A. Deadlift 7-5-3-7-5-3 Rest 3 min Loading%:75,77.5,80,75,77.5,80 B. 15-12-9 Handstand Push Ups Box Jumps 30/24" Med Ball Sit Ups 20/14lb Beginners WOD A. Deadlift 7-5-3-7-5-3 Rest 3[...]

All Levels WOD A. AMRAP 4 min 15 Push Ups 15 KB Swings 24/16kg B. 3 Rounds Not for time: 5 L Pull Ups 10 Rolling Pistols 15 Hip Extensions C. AMRAP[...]

All Levels WOD A. Back Squat 6-5-4-6-5-4 Rest 2 min Loading%:70,75,80,70,75,80 B. Alternating EMOM for 18 minutes 60 Double Unders 15 Knees to Elbows 15 Walking Lunges Beginners WOD A.[...]

All Levels WOD A. AMRAP 14 min: 7 Calorie Row 7 Burpees over the Erg 14 Sit Ups In teams of 2, partners alternate whole rounds. Partners can only switch on completion[...]

The final test of the Paleo Challenge! I hope you’ve been working on your pull ups! All Levels WOD A. WOD 1 - Rx’d "They Killed Kelly” AMRAP 24 min: 100 Calorie Row[...]

Today is a benchmark day! Please log your results to Beyond the Whiteboard! All Levels WOD A. Snatch 1RM (not more than 4 attempts) B. “Rankel” Complete as many rounds as possible in[...]

All Levels WOD A. Weigh In B. Abs Barbell Roll Out 3 sets of 8-10 reps Rest 2 min C. “Tailpipe” 6 Rounds of 250m row (In teams of two, resting partner[...]

All Levels WOD A. Push Press 5-3-1-5-3-1 Rest 3 min B. 3 Rounds: 20 Squats 20 Push Ups 20 Box Jumps 20 Burpees Beginners WOD A. Push Press 5-3-1-5-3-1 Rest[...]

All Levels WOD A. 3 Rounds not for time: 5 L Chest to Bar Pull Ups 10 Toes to Bar 20 Pistols B. 21-15-9 Thrusters 40/25kg Snatch 40/25kg Beginners WOD[...]

All Levels WOD A. Sumo Deadlift 8-8-8-8 Rest 1 min B. 5 Rounds for time 20 Overhead Squats 30/20kg 500m Row Beginners WOD A. 5 Rounds for time 20 Overhead[...]

All Levels WOD "Del" For Time:
25 Burpees Run 400 meters with a 20 pound medicine ball 25 Weighted pull-ups with a 20 pound dumbbell Run 400 meters with a 20 pound medicine[...]

All Levels WOD A. Handstand Push Ups 3 x max reps (kipping ok) Rest 4 min between attempts B. Row 2k TT Beginners WOD A. Handstand Push Ups Practice B.[...]