Workout Of the Day ROOKIE / ALL LEVELS A. AMREPs 4 min Max Burpees 3 min Max Bodyweight Back Squats 2 min Max Burpees 1 min Max Bodyweight[...]

Workout Of the Day ROOKIE / ALL LEVELS A. Death by Thruster INTERMEDIATE A. 3 Rounds not for time: 6 KB Windmills 6 Turkish Get Ups[...]

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

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 Benchmark day, please log your results to beyond the whiteboard. ROOKIE / ALL LEVELS A. “Whitten” 5 rounds for time of: 22 Kettlebell Swings,[...]

Workout Of the Day ROOKIE / ALL LEVELS A. 5 Rounds for time: 20 Double Unders 10 Hang Power Clean INTERMEDIATE A1. Dumbell Overhead Squats 5-5-5-5-5[...]

Workout Of the Day ROOKIE / ALL LEVELS A. AMRAP 10min: 10 Overhead Squats 10 Cal Row INTERMEDIATE A. 3 Rounds not for time: Max L-Hang[...]

Workout Of the Day ROOKIE / ALL LEVELS A. 3 Rounds for time: 25 Power Snatch 25 Front Squats INTERMEDIATE A. Snatch 6-6-6-6 Rest 2 min[...]

Workout Of the Day ROOKIE / ALL LEVELS A. 3 Rounds for time: Run 400m 12 Pull Ups 21 Sit Ups INTERMEDIATE A1. Press 6-6-6-6 Rest[...]

Workout Of the Day ROOKIE / ALL LEVELS A. Deadlift 10-10-10 Rest as needed B. 3x 3min AMRAP Repeats 3 Deadlifts 6 Push Ups 9 Air Squats Rest[...]

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. Deadlift 7-6-5-5-6-7 Rest 2 min B. For time: 40/30 Cal Airbike INTERMEDIATE A. 3 Rounds not for[...]

Workout Of the Day ROOKIE / ALL LEVELS A. AMRAP 15min: 5 Pull Ups 10 Burpees 15 KB Swings INTERMEDIATE A. 4 Rounds not for time:[...]

Workout Of the Day ROOKIE / ALL LEVELS A. For time: 40 Squat Clean and Jerk INTERMEDIATE A. Power Clean 6-6-6-6-6 Rest 3 min B. For[...]

Workout Of the Day ROOKIE / ALL LEVELS A. AMRAP 20min 10 Double Unders 5 Dips 10 Calorie Row 5 Dips 10 Double Unders INTERMEDIATE A.[...]

Workout Of the Day ROOKIE / ALL LEVELS 2 Rounds for time: 400m Weighted Run 40 Overhead Walking Lunges INTERMEDIATE Weigh in day! Please measure yourselves[...]

Workout Of the Day ROOKIE / ALL LEVELS Closed for Easter INTERMEDIATE Closed for Easter ADVANCED Closed for Easter [...]

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

CF LEMAN VICH Skill day, today you will spend the majority of the class working on one skill. ROOKIE Push Jerk A. AMRAP 12min 6 Push Jerk 7[...]

CF LEMAN VICH ROOKIE A. AMRAP 20min 10 Double Unders 5 Dips 10 Calorie Row 5 Dips 10 Double Unders INTERMEDIATE A. Thruster 7-7-7-6-6-6 Rest 2[...]

CF LEMAN VICH Benchmark day, please log your results to beyond the whiteboard. ROOKIE A. Nancy 5 rounds for time of: Run, 400 m 15 Overhead Squats, 95/65[...]