Workout Of the Day ROOKIE / ALL LEVELS A. 2 Rounds for time: 200m Farmer Carry 25 Burpees 10 Supine Ring Rows INTERMEDIATE A. 3 Rounds[...]

Workout Of the Day ROOKIE / ALL LEVELS A. 21-15-9-15-9-3 Row Calories Toes to Bar (in teams of two, I go you go format - 21/21 Row 21/21[...]

Workout Of the Day ROOKIE / ALL LEVELS A. 5 Rounds for time Run 400m 10 Med Ball Cleans INTERMEDIATE A. Back Squats 3-2-1-3-2-1 Rest 3[...]

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[...]

Workout Of the Day Skill day, today you will spend the majority of the class working on one skill. ROOKIE / ALL LEVELS Power Snatch A. Randy 75[...]

Workout Of the Day ROOKIE / ALL LEVELS A. FGB Style for 3 Rounds 1min Overhead Squats 1min Sit Ups 1min Box Jump Overs 1min Mountain Climbers 1min[...]

Workout Of the Day ROOKIE / ALL LEVELS A. 3 Rounds for time: Row 300m 15 Hang Power Cleans B. 2 Rounds for time: Run 200m 10 Hang[...]

Workout Of the Day Benchmark day, please log your results to beyond the whiteboard. ROOKIE / ALL LEVELS Pick 3: A. 50 Burpees for time B. 100 Abmat[...]

Workout Of the Day ROOKIE / ALL LEVELS A. AMRAP 8min: 4 Squat Snatch 4 Medball Clean INTERMEDIATE A. AMRAP 10min: 10 Handstand Push Ups 15[...]

Workout Of the Day ROOKIE / ALL LEVELS A. For time: 1600m Run Rest 2 min 800m Run Rest 2 min 400m Run INTERMEDIATE A. Squat[...]

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’[...]

Workout Of the Day ROOKIE / ALL LEVELS A. 2x AMRAP 10 min: 3 Calorie Row 3 KB Swings 6 Calorie Row 6 KB Swings 9 Calorie Row[...]

Workout Of the Day ROOKIE / ALL LEVELS A. 6 Rounds for time: Run 200m 15 Wall Ball 10 Push Press INTERMEDIATE A. Press 5-4-3-5-4-3 Rest[...]

Workout Of the Day ROOKIE / ALL LEVELS A. 24 Power Cleans (for load, mix it up however you want, 3x8 or 24x1, but do it heavy rest[...]

Workout Of the Day ROOKIE / ALL LEVELS A. “Medic” 21-15-9 Deadlifts Box Jumps INTERMEDIATE A. For time: 800m Weighted Run 20/15kg 80 Toes to Bar[...]

Workout Of the Day Benchmark day, please log your results to beyond the whiteboard. ROOKIE / ALL LEVELS Jackie For time: Row, 1000 m 50 Thrusters, 45/35 lbs[...]

Workout Of the Day ROOKIE / ALL LEVELS A. 3 Rounds for time: Run 400m 10 Hang Power Snatch INTERMEDIATE A. Front Squat 4-4-4-4-4 Rest 2[...]

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

Workout Of the Day ROOKIE / ALL LEVELS A. 4 Rounds for time: 20 Calorie Row 20 Sit Ups (in teams of two, alternating full rounds until both[...]

Workout Of the Day Skill day, today you will spend the majority of the class working on one skill. ROOKIE / ALL LEVELS Handstand Walk A. 3 Rounds[...]

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[...]