WOD – 10-20-2014

Back Squat 1 @ 8 x 65% 1 @ 8 x 70% 1 @ 6 x 80% 1 @ 6 x 85% then: "Double EMOM" Every Minute on the Minute for 8 Minutes - alternating: Max Push Press for 25 Seconds - *use 90% … [Read more...]

WOD – 10-14-2014

Back Squat 1 x 8 @ 65% 1 x 8 @ 70% 1 x 6 @ 80% 1 x 6 @ 85% then: "LOT TO LIVE UP TO" AMRAP in 12 Minutes: 4 Wall Walks 8 Burpees 16 Squats 32 Doubleunders Post … [Read more...]

WOD – 10-06-2014

Back Squat 1 x 10 @ 60% 1 x 8 @ 65% 1 x 6 @ 70% 1 x 6 @ 75% 1 x 6 @ 80% then: "LATHER, RINSE & REPEAT" 2 Rounds: AMRAP in 5 … [Read more...]

WOD – 09-20-2014

BRING-A-FRIEND DAY! Partner WOD - In Teams of 2: 3 Rounds for Time: 60 Wallballs (20/14 lbs) Visitor = air squats 40 Kettlebell Swings (70/53 lbs) Visitor = Russian 20 Burpee Box … [Read more...]

WOD – 09-19-2014

Squat Snatch 1RM then: "LIGHTS, CAMERA, ACTION" Every 2 Minutes for 20 Minutes (10 Rounds): 8 Burpees 3 Cleans - Any Style (225/135 lbs) Post loads and reps to Beyond The … [Read more...]

WOD – 09-08-2014

Low Hang Squat Snatch 3-3-3-3-3 @ 80% using the heaviest weight you hit from the low hang then: "LEONARDO" AMRAP in 8 Minutes: 3-6-9-12-15-18...etc Burpees Overhead Squats … [Read more...]

WOD – 08-19-2014

"KEEP TRUCKIN'" 3 Rounds for Time: 40 Doubleunders 30 Kettlebell Swings (53/35 lbs) 20 Burpees 10 Toes-to-Bar Post times and loads to Beyond The Whiteboard. Competitors: AMRAP … [Read more...]

WOD – 07-29-2014

"CHIP AWAY" For Time: 50 Pullups 40 Burpees 30 Box Jumps (24"/20") 20 Calorie Row Post times to Beyond The Whiteboard. Competitors: Every Other Minute for 12 Minutes: 6 … [Read more...]

WOD – 07-12-2014

AMRAP in 15 Minutes: 3 Russian Kettlebell Swings (70/53 lbs) 6 Chest-to-Bar Pullups 9 Box Jumps (24"/20") 12 Burpees Post rounds, reps and loads to Beyond The Whiteboard. Classes … [Read more...]

WOD – 06-18-2014

"DOMINGO" AMRAP in 15 Minutes: 3 Clean & Jerk (155/105 lbs) 5 Burpees 3 Front Squats (155/105 lbs) 5 Burpees 1 Minute Rest 6 Clean & Jerk (155/105 lbs) 5 … [Read more...]