Workout Of the Day ROOKIE / ALL LEVELS A. EMOM 15min 1 Power Snatch + Overhead Squat B. 3 Rounds for time: 25 Sit Ups 25 Double Unders[...]

Workout Of the Day ROOKIE / ALL LEVELS A. 2x AMRAP Repeats 5 min: 10 Burpees 10 Calorie Row 10 Pull Ups Rest 5 min and restart the[...]

Workout Of the Day ROOKIE / ALL LEVELS A. Front Squat 3-3-3-3-3-3-3 Rest as needed B. AMRAP 6 min 6 Push Ups 6 Jumping Squats INTERMEDIATE[...]

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 Benchmark day, please log your results to beyond the whiteboard Helen: The Seven: ROOKIE / ALL LEVELS A. ”Helen” 3 Rounds for time of:[...]

Workout Of the Day ROOKIE / ALL LEVELS A. 3 Rounds for time: 15 Knees to Elbows 15 Back Squats 10 Hanging Leg Raises 10 Goblet Squats [...]

Workout Of the Day ROOKIE / ALL LEVELS A. 4x 4 min AMRAP Repeats: 30 Double Unders 20 Box Jumps 10 Calories Row Rest 2 min and restart[...]

Workout Of the Day ROOKIE / ALL LEVELS A. 4 Rounds for time: 400m Weighted Run 30 Sit Ups 20 Burpees INTERMEDIATE A. Thruster 1RM B.[...]

Workout Of the Day ROOKIE / ALL LEVELS A. 5 Rounds for time: 20 Wall Ball 10 Pull Ups INTERMEDIATE A. AMReps 3 min: Burpees B.[...]

Workout Of the Day Skill day, today you will spend the majority of the class working on one skill. ROOKIE / ALL LEVELS Clean and Jerk A. Clean[...]

Workout Of the Day ROOKIE / ALL LEVELS Any workout from the ‘Speed’ category of benchmarks on Beyondthewhiteboard. INTERMEDIATE Any workout from the ‘Speed’ 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 Benchmark day, please log your results to beyond the whiteboard.   ROOKIE / ALL LEVELS A. Nasty Girls 3 rounds for time of: 50[...]

Workout Of the Day ROOKIE / ALL LEVELS A. AMRAP 12 min: 200m Run 6 Overhead Squat INTERMEDIATE A. 3 Rounds not for time: 10m Handstand[...]

Workout Of the Day ROOKIE / ALL LEVELS A. 4 Rounds for time: 10 Toes to Bar 10 Hang Power Snatch INTERMEDIATE A. For time: 100[...]

Workout Of the Day ROOKIE / ALL LEVELS A. Back Squat 15-12-9 (not for time, rest as needed) B. EMOM for 12 min: 15 Calorie Row 10 Ring[...]

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’[...]

Workout Of the Day ROOKIE / ALL LEVELS A. “ODD” AMRAP 21min: 159m Row 17 Box Jumps 13 Ring Dips (In teams of 3, one athlete on each[...]

Workout Of the Day ROOKIE / ALL LEVELS A. AMRAP 8 min: 16 Double Unders 4 Power Snatch INTERMEDIATE A. For time: 100 KB Swings 32/24kg[...]

Workout Of the Day Benchmark day, please log your results to beyond the whiteboard. ROOKIE / ALL LEVELS 5 rounds, each round for time, of: 20 Pull-ups 30[...]