WOD – 03-04-2015

Power Clean 4-4-4-4-4 *touch and go reps then: "CAPTAIN AMERICA" 5 Rounds for Time: 10 Back Squats (70% of 1RM Clean) 20 Kettlebell Swings (53/35 lbs) 200m Run Post loads … [Read more...]

WOD – 03-02-2015

Power Snatch 3-3-3-3-3 then: "ISABEL" For Time: 30 Snatch (135/95 lbs) *10 Minute Time Cap Post loads and times to Beyond The Whiteboard. Competitors: 10 Minutes: Strict … [Read more...]

WOD – 02-16-2015

Strict Press 5-4-3-2-1 *ascending weight; last rep should feel as close to 100% as possible then: "A DIFFERENT KIND OF FILTHY" 30-20-10 Kettlebell Swings (53/35 … [Read more...]

WOD – 02-09-2015

Push Press 10-10-10 *should be heavy then: "DAY OF RECKONING" In Teams of 2: 400m Run Relay 200 Doubleunders 100 Situps 75 Pullups 50 Power Cleans (135/95 lbs) 400m … [Read more...]

WOD – 02-07-2015

"PEANUT BRITTLE" In Teams of 2: 50-40-30-20-10 Power Cleans (135/95 lbs) Kettlebell Swings (53/35 lbs) Situps Back Rack Lunges (135/95 lbs) Post times and loads to Beyond The … [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 – 01-14-2015

Push Press 5-5-5-5-5 *increasing load then: "ROOT & RALLY" In Teams of 2: 8 Rounds (4 Rounds Each): 10 Kettlebell Swings (53/35 lbs) 15 Box Jumps (24"/20") 30 Calorie … [Read more...]

WOD – 01-07-2015

Front Squat 1RM then: "HELEN" 3 Rounds for Time: 400m Run 21 Kettlebell Swings (53/35 lbs) 12 Pullups Post loads and times to Beyond The Whiteboard.   Front Squat … [Read more...]

WOD – 12-27-2014

"NATE" AMRAP in 20 Minutes: 2 Muscleups 4 Handstand Pushups 8 Kettlebell Swings 70/53 lbs) Post reps, rounds and loads to Beyond The Whiteboard.   Chief Petty Officer Nate Hardy … [Read more...]