WOD – 11-28-2014

Back Squat 5-5-5-5-5 then: "AGAINST THE GRAIN" AMRAP in 11 Minutes: 800m Run 5 Rounds: ("CINDY") 5 Pullups 10 Pushups 15 Squats then as many burpees with time … [Read more...]

WOD – 11-25-2014

"NO FAULT" 3 Rounds for Time: 500m Row / 400m Run 30 Doubleunders 20 Pullups 10 Burpees 3 Minute Rest Post times to Beyond The Whiteboard. Competitors: 1 Clean + 2 … [Read more...]

WOD – 11-21-2014

Handstand Work 3 Sets of 1 Minute: handstand walk – handstand hold – nose & toes - plank holds then: "UNFAIR SPLIT" 10 Rounds: In 1 Minute Complete the Following: 5 … [Read more...]

WOD – 11-18-2014

"PR FOR PAT" AMRAP in 20 Minutes: 6 Power Clean (185/135 lbs) 12 Burpees 14 Toes-to-Bar 1 Minute Plank Hold Post rounds to Beyond The Whiteboard. Competitors: Bench Press … [Read more...]

WOD – 11-15-2014

"POWERBOAT RACE" 4 Rounds for Time: 600m Run 20 Burpees 40 Doubleunders Post times to Beyond The Whiteboard. Competitors: Partner Core Complex 3 Rounds: 10 Strict … [Read more...]

WOD – 11-10-2014

"FREDDY KRUEGER" For Time: 21-15-9 Kettlebell Swings (70/53 lbs) Burpees Post times and loads to Beyond The Whiteboard.     Don't forget about our Holiday Hours … [Read more...]

WOD – 11-07-2014

"TURN DOWN FOR THIS" 3 Rounds for Time: 400m Run 20 Ring Rows 15 Shoulder-to-Overhead (115/85 lbs) 10 Burpees Post times and loads to Beyond The Whiteboard. Competitors: Tabata … [Read more...]

WOD – 11-04-2014

Handstand Work 3-4 Sets of 30 Seconds: handstand walk - handstand hold - nose & toes then: "LACTIC ACID" 2 Rounds for Time: 200m Run 15 Kettlebell Swings (53/53 lbs) 25 … [Read more...]

WOD – 11-03-2014

Back Squat 1RM then: "FAKE IT, 'TIL YOU MAKE IT" AMRAP in 18 Minutes: 5 Burpees 10 Chest-to-Bar Pullups 200m Run 5 Burpees 10 Ground-to-Overhead (115/75 lbs) 200m … [Read more...]

WOD – 10-31-2014

"On In One" AMRAP in 12 Minutes: 40 Air Squats 30 Pullups 200m Run 15 Hang Power Cleans (155/105 lbs) 20 Burpees Post rounds, reps and loads to Beyond The … [Read more...]