Workout Of the Day ROOKIE / ALL LEVELS A. 12-9-6 Chest to Bar Pull Up Handstand Push Up B. 21-15-9 Pull Up Push Up INTERMEDIATE A.[...]

Workout Of the Day ROOKIE / ALL LEVELS A. 5 Rounds, each for time: 30 Squats 20 Calorie Row 10 Burpees over the rower Rest 3 minutes between[...]

Workout Of the Day ROOKIE / ALL LEVELS A. 4 Rounds for time: 25 Double Unders 20 Sit Ups 15 Dips 10 Med Ball Cleans INTERMEDIATE[...]

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[...]

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[...]

Workout Of the Day ROOKIE / ALL LEVELS A. Overhead Squat 7-7-7-7 Rest as needed B. For time: 20 Chest to Bar Pull Ups 15 Overhead Squats 15[...]

Workout Of the Day ROOKIE / ALL LEVELS A. AMRAP 30min: Row 1000m 40 Burpee Box Jumps (in teams of 2 share as needed) INTERMEDIATE A.[...]

Workout Of the Day ROOKIE / ALL LEVELS A. 6 Rounds for time: 30 Double Unders 10 Push Press INTERMEDIATE A. Hang Power Snatch 6-6-6-6 Rest[...]

Workout Of the Day Benchmark day, please log your results to beyond the whiteboard. ROOKIE / ALL LEVELS A. Baseline For time: Row 500m 40 Squats 30 Sit[...]

Workout Of the Day ROOKIE / ALL LEVELS A. Front Squat 9-7-5-3-1 Rest as needed B. 40-30-20-10 Box Step Ups Knees to Elbows INTERMEDIATE A. 3[...]

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[...]

Workout Of the Day ROOKIE / ALL LEVELS A. 2 Rounds for time: Run 400m 25 Pull Ups Run 400m 25 Hang Power Clean Run 400m 25 Dips[...]

Workout Of the Day ROOKIE / ALL LEVELS A. 5 Rounds for time: 10 Deadlifts 15 Box Jumps 250m Row INTERMEDIATE A. 3 Rounds not for[...]

Workout Of the Day ROOKIE / ALL LEVELS A. 3 Rounds not for time: 30s Hollow Hold 10 Cossack Squats (each leg) 10 Supine Ring Rows B. For[...]

Workout Of the Day ROOKIE / ALL LEVELS A. 3 Rounds for time: 20 Double Unders 10 Toes to Bar 5 Squat Snatch INTERMEDIATE A. 3[...]

Workout Of the Day ROOKIE / ALL LEVELS Kipping Pull Ups A. Half Cindy AMRAP 10min: 5 Pull Ups (kipping!) 10 Push Ups 15 Air Squats [...]

Workout Of the Day ROOKIE / ALL LEVELS A. 50 Burpees for time B. 3 min max reps Double Unders C. 100 Sit Ups for time [...]

Workout Of the Day ROOKIE / ALL LEVELS Any workout from the ‘gymnastics’ category of benchmarks on Beyondthewhiteboard. INTERMEDIATE Any workout from the ‘gymnastics’ category of[...]

Workout Of the Day ROOKIE / ALL LEVELS A. Amrap 30min: 40 Burpees Run 400 m 40 Kb Swing Run 400m 40 Pull ups Run 400m 40 Push[...]

Workout Of the Day ROOKIE / ALL LEVELS A. Emom 10min: 1 Hang snatch + Squat snatch INTERMEDIATE A. Hang Squat Clean 10-10 Rest as needed[...]

Workout Of the Day ROOKIE / ALL LEVELS A. 21-15-9 Box jump Doulble Unders SDHP INTERMEDIATE A. KB Push Press 12-12-12-12 Rest 2 min B. AMRAP[...]