WOD – 01-28-2015

Sumo Deadlift *15 Minutes to Work Up To a Heavy 5 Rep Touch & Go Set then: "IT PAYS TO GO UNBROKEN" AMRAP in 12 Minutes: 5-10-20-30-40...etc Wallballs (20/14 lbs) Kettlebell … [Read more...]

WOD – 01-27-2015

"8 Days A Week" 10 Rounds: In 2 Minutes: 20 Calorie Row Max Burpees with Remaining Time *score is total number of burpees Post reps to Beyond The … [Read more...]

WOD – 01-21-2015

Back Squat 1-1-1-1-1-1-1-1 @ 90-95%  of 1RM then: "ALL ABOUT THE BASS" For Time: 20 Overhead Squats (95/65 lbs) 10 Pullups 10 Ring Dips 10 Burpees 20 Shoulder-to-Overhead … [Read more...]

WOD – 01-17-2015

WLC BASELINE WOD AMRAP in 11 Minutes: 800m Run 25 Pushups 50 Situps 75 Squats Max Burpees with Remaining Time Post reps to Beyond The … [Read more...]

WOD – 01-16-2015

"EMBRACE THE SUCK" AMRAP in 15 Minutes: 10 Thrusters (75/55 lbs) 20 Burpees 30 Doubleunders Post rounds, reps and loads to Beyond The Whiteboard. Competitors: Front Squat … [Read more...]

WOD – 01-06-2015

"COLD CALL" 3 Rounds for Time: 10 Power Cleans (135/95 lbs) 15 Burpees 20 Toes-to-Bar 25 Doubleunders 4 Minute Rest Post times and loads to Beyond The … [Read more...]

WOD – 01-05-2015

Push Jerk 1RM then: "PRE-HAB" 3 Rounds: AMRAP in 3 Minutes: 5 Burpees 10 Wallballs (20/14 lbs) 15 Doubleunders 1 Minute Rest Post loads, rounds and reps to Beyond The … [Read more...]

WOD – 01-02-2015

"FROM HEAD TO TOE" For Time: 10-9-8-7-6-5-4-3-2-1 Push Press (115/80 lbs) Back Rack Barbell Step-ups (20") Every Minute on the Minute 5 Burpees *20 Minute Time Cap Post times and … [Read more...]

WOD – 12-30-2014

"PASS IT OFF" In Teams of 2: AMRAP in 20 Minutes: 20 Thrusters 20 Pullups 20 Burpees *same weight - partners decide Post rounds and reps to Beyond The … [Read more...]

WOD – 12-29-2014

Clean 1RM *work up to a new max then: “AGAINST THE GRAIN” AMRAP in 11 Minutes: 800m Run 5 Rounds: (“CINDY”) 5 Pullups 10 Pushups 15 Squats then as many burpees with … [Read more...]