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...]

WOD – 06-14-2014

Front Squat 3-3-3-3-3-3-3-3 then: "DOUBLETIME" 2 Rounds: AMRAP in 3 Minutes: 5 Handstand Pushups 20 Squats 3 Minutes of Rest AMRAP in 3 Minutes: 10 Burpees 10 … [Read more...]

WOD – 06-11-2014

"THE PAIN" 5 Rounds for Time: 7 Burpees 7 Thrusters (115/85 lbs) 7 Burpees 90 Seconds Rest Post times and loads to Beyond The Whiteboard. Competitors: 75 … [Read more...]

WOD – 06-07-2014

"BATMAN & ROBIN" In Teams of 2: AMRAP in 26 Minutes: 400m Run / Hang Power Clean & Jerk (135/95lbs) 400m Run / Back Squats from the ground (135/95 lbs) 400m Run / … [Read more...]

WOD – 05-28-2014

"BONES" 5 Rounds for Time: 250m Row 15 Burpees 90 Seconds Rest *we will have to run heats for this WOD so when you get to the box, write your name up on the 'results' board to … [Read more...]

WOD – 05-27-2014

"DRAGONSLAYER" AMRAP in 12 Minutes: 9 Burpees 12 Overhead Squats (115/75 lbs) 15 Box Jumps (24"/20") Post rounds, reps and loads to Beyond The Whiteboard. Competitors: For … [Read more...]

WOD – 05-21-2014

"FRAN" For Time: 21-15-9 Thrusters (95/65 lbs) Pullups *10 Minute Time Cap Post times and loads to Beyond The Whiteboard. Competitors: 7 Rounds: 40 Seconds of Work then 20 … [Read more...]

WOD – 05-19-2014

"THE AIR FORCE WOD" For Time: 20 Thrusters (95/65 lbs) 20 Sumo Deadlift High Pulls (95/65 lbs) 20 Push Jerks (95/65 lbs) 20 Overhead Squats (95/65 lbs) 20 Front Squats (95/65 … [Read more...]

WOD – 05-14-2014

Squat Snatch (bar starts below the knee) 3-3-3-3-3-3-3-3 *as heavy as possible without missing; increase load in small increments then: AMRAP in 7 Minutes: 1-2-3-4-5-6-7-8-9-10 … [Read more...]