WOD – 03-27-2015

Push Press *build to a heavy 5 then: "OLD DARBY" For Time: 3 Rounds: 10 Burpees 10 Pullups 3 Minute Rest 3 Rounds: 10 Goblet Squats (70/53 lbs) 10 Kettlebell Swings … [Read more...]

WOD – 03-14-2015

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

WOD – 03-13-2015

OPEN WOD 15.3 AMRAP in 14 Minutes: 7 Muscleups 50 Wallballs (20/14 lbs) 100 Doubleunders Post to rounds and reps to Beyond The Whiteboard. CrossFit Lite: Skill: Pullups / Ring … [Read more...]

WOD – 03-11-2015

Snatch Complex Snatch Deadlift + Hang Power Snatch + Overhead Squat 1-1-1-1-1-1-1 then: "WRANGLER" 3 Rounds for Time: 20 Overhead Squats (95/65 lbs) 800m Run Post loads and … [Read more...]

WOD – 03-09-2015

Split Jerk 3-3-3-3-3 then: "WHOA" 4 Rounds for Time: 50 Doubleunders 20 Burpees 400m Run Post loads and times to Beyond The Whiteboard. Competitors: 5 Rounds: 12 … [Read more...]

WOD – 03-06-2015

Strict Handstand Pushup Work 10 Minutes then: "JIMMY THE TULIP" EMOM for 12 Minutes (alternating): 10 Deadlifts (205/135 lbs) 15 Wallballs (20/14 lbs) Post rounds and loads to … [Read more...]

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...]