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...]

WOD – 12-19-2014

"ALL I NEED" For Time: 800m Run 21 Wallballs (20/14 lbs) 21 Kettlebell Swings (53/35 lbs) 600m Run 15 Wallballs 15 Kettlebell Swings 400m Run 9 Wallballs 9 Kettlebell … [Read more...]

WOD – 12-15-2014

Front Squat 4-4-4-4-4-4 *same weight across then: "GUEST LIST" AMRAP in 6 Minutes: 6 Ring Dips 12 Walking Lunges w/ Plate Overhead (45/35 lbs) 18 Kettlebell Swings (53/35 … [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 – 11-17-2014

Every Minute on the Minute for 10 Minutes: 2 Squat Snatch then: "POOR FOOTING" 3 Rounds for Time: 21 Kettlebell Swings (53/35 lbs) 15 Box Jumps (24"/20") 9 Ring Dips Post … [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 – 11-04-2014

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 – 10-27-2014

Back Squat 1 x 8 @ 65% 1 x 6 @ 75% 1 x 4 @ 85% 1 x 4 @ 90% then: "PROTHOS" Every Minute on the Minute for 14 Minutes (alternating): 20 Doubleunders + 3 Burpee Pullups 15 … [Read more...]