WOD – 07-22-2015

Deadlift 3-2-1 @ 90% Effort 3 Minute Rest In-Between Sets then: 3 Rounds for Time: 10 Touch 'n Go Deadlifts (225/155 lbs) 10 Seconds Rest 6 Box Jumps As Fast As Possible … [Read more...]

WOD – 07-11-2015

"Batman & Robin" In Teams of 2 - AMRAP in 26 Minutes: - partner #1 runs 400m while partner #2 completes hang power clean & jerks (135/95 lbs); when #1 returns they switch - partner #1 … [Read more...]

WOD – 07-10-2015

Every 4 Minutes for 24 Minutes (alternating): 400m Run 50 Burpees *3 sets of each exercise; scale burpee reps as needed Post times, rounds and reps to Beyond The Whiteboard. CrossFit … [Read more...]

WOD – 07-08-2015

"DEATH BY POWER CLEAN" With a continuously running clock do one power clean the first minute, two power cleans the second minute, three power cleans the third minute etc…continuing as long as you … [Read more...]

WOD – 07-03-2015

Snatch *15 minutes to build to a heavy double; 2 misses and done then: AMRAP in 6 Minutes: 1-2-3-4-5-6-7...Etc Strict Pullups Ring Pushups 1 Minute Rest AMRAP in 6 … [Read more...]

WOD – 06-24-2015

Every Other Minute for 10 Minutes: 1 Deadlift @ 70-75% of 1RM + 5 Box Jumps (30"/24") then: 4 Rounds: AMRAP in 3 Minutes: 200m Run 10 Russian Kettlebell Swings (70/53 lbs) 10 Push … [Read more...]

WOD – 06-19-2015

Halting Snatch-Grip Deadlift *w/ a 1 second pause just above the knees; 10-15 minutes to build to a 5RM  5 @ 95% 5 @ 90% then: 6 Rounds: 30 Seconds Power Snatch (75/55 lbs) 30 … [Read more...]

WOD – 06-15-2015

Strict Press *10-15 minutes to build to a 5RM 5 @ 95% 5 @ 90% then: 2 Rounds: AMRAP in 10 Minutes: 30 Wallballs (20/14 lbs) 30 Burpees 30 Box Jumps (24"/20") 8 Minute … [Read more...]

WOD – 06-09-2015

For Time: 10 Burpees 20 Overhead Lunges w/ a Plate (45/25 lbs) 30 Box Jumps (24"/20") 40m Bear Crawl (1 lap around gym) 50 Squats 200m Run 50 Squats 40m Bear Crawl (1 lap … [Read more...]

WOD – 06-08-2015

Back Squat 5-5-5-5-5 *working @ 65-75% of 1RM; same weight for all sets then: "TABATA" 8 Rounds at Each Station - 20 Seconds of Work / 10 Seconds of Rest Russian Kettlebell Swings … [Read more...]