WOD – 02-27-2015

"NEW WOD" For Time: 1000m Row 50 Burpees 100 Doubleunders 800m Run Post loads and times to Beyond The Whiteboard. CrossFit Lite: Skill: Scapular Pullups WOD #1: Scapular … [Read more...]

WOD – 02-20-2015

Back Squat 1 x 10 @ 60% 1 x 8 @ 65% 1 x 6 @ 70% 1 x 6 @ 75% 1 x 6 @ 80% then: "MUDDY BOOTS" 5 Rounds for Time: 4 Muscleups 8 Burpees 10 V-Ups *sub 2 Chest-to-Bar … [Read more...]

WOD – 02-10-2015

Strict Pullup Test 2 Sets of Max Effort *score highest round then: "DESIGNED PLAY" For Time: 30-20-10 Overhead Squats (95/65 lbs) Ball Slams (heaviest possible) 10 Burpees … [Read more...]

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...]