WOD – 06-26-2015

False Grip Muscleups *15 minutes to work on false grip muscleups and progressions then: 2 Rounds: AMRAP in 4 Minutes: 4 Hang Cleans (75/45 lbs) 4 Push Press (75/45 lbs) 4 … [Read more...]

WOD – 06-19-2015

Halting Snatch-Grip Deadlift *w/ a 1 second pause just above the knees; 10-15 minutes to build to a 5RMĀ  5 @ 95% 5 @ 90% then: 6 Rounds: 30 Seconds Power Snatch (75/55 lbs) 30 … [Read more...]

WOD – 06-13-2015

"EVA" 5 Rounds for Time: 800m Run 30 Kettlebell Swings (70/53 lbs) 30 Pullups Post times and loads to Beyond The Whiteboard. Happy Birthday to Heather from the Lite class and … [Read more...]

WOD – 06-10-2015

Snatch Complex 1 First Pull + 1 High Pull + 1 Squat Snatch 1 Rep = the complex above *do 3 reps per set and increase weight with each set; 15 minute time cap then: AMRAP in 9 … [Read more...]

WOD – 06-03-2015

For Time: Buy-in: 30 Calorie Row 5 Rounds: 25 Doubleunders 20 Russian Kettlebell Swings (70/53 lbs) 15 Wallballs (20/14 lbs) 5 Deadlifts (185/135 lbs) Cashout: 800m Run Post … [Read more...]

WOD – 05-25-2015

Bench Press *close grip only 5-5-3-3-1 *rest 2-3 minutes in-between setsĀ  then find 1RM - 2 misses and done then: For Time: 21-15-9 Kettlebell Swings (70/53 lbs) Box Jumps … [Read more...]

WOD – 05-20-2015

Sumo Deadlift 5-5-5-5-5 *heavy then: 3 Rounds - 1 Minute @ Each Station: Shoulder Taps (RX = Handstand Hold) V-ups Mountain Climbers Doubleunders 1 Minute Rest *score is … [Read more...]

WOD – 05-08-2015

Every Other Minute for 12 Minutes (6 Rounds): 3 Hang Power Clean + 3 Front Squat + 6 Push Press + 3 Front Squat + 3 Hang Power Clean *start w/ bar and increase weight if … [Read more...]

WOD – 05-01-2015

High Hang Squat Clean 15 Minutes to Work Up to a Heavy Single *1 miss and done then: "FREDDY KRUEGER" For Time: 21-15-9 Kettlebell Swings (70/53 lbs) Burpees to a Plate Post … [Read more...]

WOD – 04-24-2015

Deadlift 5-5-5-5-5 then: "PILLOW FIGHT" AMRAP in 6 Minutes: 6 Deadlifts (185/135 lbs) 6 Burpees Over Bar 3 Minute Rest AMRAP in 6 Minutes: 10 Kettlebell Swings (70/53 … [Read more...]