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  • Kat

Friday 02.02.24


OTM x 15 minutes

M1: 20 sec to complete a 10m Dog Sled Pull & Push (85/60kg)

M2: 20 sec Max Med Ball Sit Ups (20/14lbs)

M3: 20 sec Max Bar Facing Burpees

M4: 20 sec Max Echo Bike Calories

M5: Rest

*Score is total reps. The Dog Sled is 10 reps if completed within 20 sec.

Compare to 1/2/23

Tim D: 136

Jen H: 113

B. Every 3 min x 2 sets:

AMRAP Unbroken Hollow Body Rocks - Stop once good form is lost

- into -

AMRAP Tuck-Ups until 2 min Mark


See Fitness

Competitors Class:

A. 3 Rounds for time:

20 Toes to Bar

10 Bar Muscle Ups

*15 min cap

B. For time:

15 Power Snatch

15 Bar Facing Burpees

15 Clean & Jerk

15 Bar Facing Burpees

15 Thrusters

15 Bar Facing Burpees

Barbell: (60/42.5kg)

*12 min cap


Log all workout results to Beyond the Whiteboard. Visit and use code "CFC123" to set up an account. To be updated with announcements, news and info - join our private Slack group. The link to join is here. Here you can also find some our other tracks: Weightlifting, Mobility and Endurance. Search the name of the track you want from the slack page and/or app and then join. If you have questions just email us. If you wish to view our Competitor's programming, contact us at to be added to the private group or you can follow on our Beyond the Whiteboard track.

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