WOD – 08-25-2015

Touch 'n Power Clean 3-3-3-3-3 *moderate weight then: 5 Rounds (AFAP): 5 Push Press (115/75 lbs) 10 Deadlifts (115/75 lbs) 5 Burpees 1 Minute Rest Post loads and times to … [Read more...]

WOD – 08-21-2015

Strict Press 3-2-1-3-2-1 *rest 90 seconds between each set then: 3 Rounds for Time: 500m Row 15 Wallballs (20/14 lbs) 400m Run 15 Burpees 2 Minute Rest Post loads and … [Read more...]

WOD – 08-17-2015

Touch 'n Go Power Snatch 2-2-2-2 *1 minute rest in between sets; snappy reps - NO PRESS OUT! then: AMRAP in 18 Minutes: 2 Turkish Get-ups (alternating arms) 2 Deficit Pushups* 3 … [Read more...]

WOD – 08-12-2015

3 Minute Sidebridge (on elbows) *accumulate 3 minutes on one side before moving on to the other side; 10 min time cap then: 3 Rounds - Each For Time @ 100%: 10 Box Jumps (24"/20") 10 … [Read more...]

WOD – 08-03-2015

Touch 'n Go Push Press 2-2-2-2-2 *rest 90 seconds between each lift if possible; work up to as heavy as possible with good form then: 5 Rounds: 5 Power Cleans (75/55 lbs) 10 Front … [Read more...]

WOD – 08-01-2015

For Time: 21-15-9 Deadlifts Burpees Kettlebell Swings (53/35 lbs) Post times and loads to Beyond The Whiteboard. CrossFit Lite: Skill: DB Front Squat WOD #1: For Time: 12 … [Read more...]

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...]