Workout Of the Day ROOKIE / ALL LEVELS A. Tabata: Mountain Climbers Push Ups Power Snatch (If possible do this as a ‘mash up’, ie. do 20s MC,[...]

Workout Of the Day ROOKIE / ALL LEVELS A. For time: Run 1600m Row 2k B. Run 800m Row 1k C. Run 400m Row 500m (In teams of[...]

Workout Of the Day ROOKIE / ALL LEVELS A. 3 Rounds for time: 10 Squat Clean and Split Jerk 20 Kettlebell Swings INTERMEDIATE A. Power Clean[...]

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 Cinco de Mayo A. “The Angry Mexican” AMRAP in 20 minutes of: 5 Box jumps 5 Handstand pushups 5 Power[...]

Workout Of the Day It’s MAY THE 4TH…! International Star Wars Day ROOKIE / ALL LEVELS A. “Kylo Run” For time: 800m Run with MedBall Then: 50-40-30-20-10 MedBall[...]

Workout Of the Day ROOKIE / ALL LEVELS A. For time: 15 Toes to Bar 20 Snatch 15 Toes to Bar 15 Snatch 15 Toes to Bar 10[...]

Workout Of the Day Skill day, today you will spend the majority of the class working on one skill. ROOKIE / ALL LEVELS Squat Clean A. AMRAP 12min[...]

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. Death By Rowing (calories) B. Death By Burpees (In teams of two, one on the burpees one on the[...]

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 Benchmark day, please log your results to beyond the whiteboard. ROOKIE / ALL LEVELS A. Back squat, 5 rep Shoulder press, 5 rep Deadlift,[...]

Workout Of the Day ROOKIE / ALL LEVELS A. 5 Rounds for time of: 40s Handstand Hold 20 second L-sit 20 KB Swings INTERMEDIATE A. 3[...]

Workout Of the Day ROOKIE / ALL LEVELS A. 3 Rounds for time of: 21 Wallball Shots 9 Clean & Jerks INTERMEDIATE A. High Hang Squat[...]

Workout Of the Day ROOKIE / ALL LEVELS A. Deadlift 8-8-8-8 B. FGB Style for 5 Rounds: 30s Mountain Climbers 30s Sit Ups 30s Rest 30s Double Unders[...]

Workout Of the Day ROOKIE / ALL LEVELS A. 12 Rounds for time: 5 Power Snatches 5 Pull Ups 10 Push Ups 15 Squats INTERMEDIATE A.[...]

Workout Of the Day ROOKIE / ALL LEVELS A. 5 Rounds for time of: 400m run 15 Overhead Squats INTERMEDIATE A. KB Push Press 8-8-8-8 Rest[...]

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. 4 Rounds for time: 20 Air Squats 15 Hand release push ups 10 Toes to Bar 5 Hang Squat[...]

Workout Of the Day ROOKIE / ALL LEVELS A. AMRAP 15min: 5 Pull Ups 15 Double Unders 10 Dips 20 Double Unders INTERMEDIATE A. High Hang[...]

Workout Of the Day ROOKIE / ALL LEVELS A. 5 Rounds for time: Run 400m 15 Clean and Jerk INTERMEDIATE A. Push Press 5-5-5-5 Rest 2[...]