Category: Beyond the Whiteboard

Push Press 5-5-3-3-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

Back Squat 7-7-7 & 15 RFT: Pull-ups, Push-ups and Air Squats

Back Squat 7-7-7

Use the heaviest weight you can for each set.
Rest as needed between sets.

15 RFT: Pull-ups, Push-ups and Air Squats

15 rounds for time of:
5 Pull-ups
10 Push-ups
15 Air Squats

BTWB

Photo by @robcwilson

All results are updated!

We want to say thanks to all of the coaches who covered this past week to keep classes running. We truly appreciate the ability to get away for a family vacation and not have to worry AT ALL about the gym. You guys are the best!

Games Move to Madison

Back Squat 7-7-7

Use the heaviest weight you can for each set.
Rest as needed between sets.

Advanced RX: Power Clean & Jerk 1-1-1 & Chipper: Row, Wall Balls, Toes-to-bars, Burpee Box Jump Over, HSPU, STO, Walking Lunges

Advanced RX Class:

Power Clean & Jerk 1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

Chipper: Row, Wall Balls, Toes-to-bars, Burpee Box Jump Over, HSPU, STO, Walking Lunges

For time:
60 Row Calories
50 Wall Balls (20#/14#)
40 Toes-to-bars
30 Burpee Box Jump Overs (24″/20″)
20 Deficit Handstand Push Ups (3.5″/2″)
10 Shoulder-to-Overhead (185#/125#)
Kettlebell Walking Lunge (53#/35#) 100 ft

BTWB

Beard Twinning Photo by @robcwilson

Team WOD: AMRAP: Burpees, Row, AbMat Sit-ups, Double Unders and Lunges

Complete as many rounds as possible in 20 mins of:
10 Burpees
20 Row (calories)
30 AbMat Sit-ups
40 Double Unders
50 Walking Lunges
Choose as a Team of 2 alternating work (one works, one rests) or Solo. As a team you can split reps or alternate exercises.

BTWB

Happy Thanksgiving to everyone!

Photo by @robcwilson

Power Clean & Jerk 1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

Squat Clean 1-1-1-1-1 & 10 RFT: Hang Squat Cleans, Box Jumps and Strict Pull-ups

Squat Clean 1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

10 RFT: Hang Squat Cleans, Box Jumps and Strict Pull-ups

10 rounds for time of:
3 Hang Squat Cleans (135#/95#)
3 Box Jumps (30″/24″)
3 Strict Pull-ups

BTWB

Photo by @robcwilson

Happy 500th WOD to Alison W.! That’s a milestone we are ALL proud of!

Deadlift 4-4-4-4 & AMReps 13 mins: Row Calories, Handstand Push-ups and Toes-to-bars

Deadlift 4-4-4-4

Use the heaviest weight you can for each set.
Rest as needed between sets.

AMReps 13 mins: Row Calories, Handstand Push-ups and Toes-to-bars

As many reps as possible in 13 mins of:
Row Calories, 4 mins
Rest 2 mins
Handstand Push-up, 3 mins
Rest 2 mins
Toes-to-bar, 2 mins
Max Reps for each movement

BTWB

Photo by @robcwilson

Deadlift 4-4-4-4

Use the heaviest weight you can for each set.
Rest as needed between sets.
Use Mats