WOD – 09-01-2015

Thruster work up to a heavy set of 3 *from the ground; no reps between reps; only place you can pause is in the overhead position then: AMRAP in 18 Minutes: 20 Thrusters (45/35 … [Read more...]

WOD – 08-29-2015

BEACH WOD *Meet us at Public Beach at Calico Jacks for either the 8 or 9am classes - come out and get some Vitamin D!  Open gym will still be on from 10am-12pm as will Nikki's WOD for anyone who … [Read more...]

WOD – 08-19-2015

Touch 'n Go Power Clean *10 minutes to work up to a challenging triple then: 4 Rounds: AMRAP in 3 Minutes: 3 Unbroken Hang Power Cleans (135/95 lbs) 6 Pushups 9 Doubleunders 1 … [Read more...]

WOD – 08-12-2015

3 Minute Sidebridge (on elbows) *accumulate 3 minutes on one side before moving on to the other side; 10 min time cap then: 3 Rounds - Each For Time @ 100%: 10 Box Jumps (24"/20") 10 … [Read more...]

WOD – 08-05-2015

Front Squat 1-1-8-8 rest 2 minutes between each set *work up to a challenging single then back down the weight for a tough set of 8 then: For Time: 400m Run 60 Kettlebell Swings … [Read more...]

WOD – 08-01-2015

For Time: 21-15-9 Deadlifts Burpees Kettlebell Swings (53/35 lbs) Post times and loads to Beyond The Whiteboard. CrossFit Lite: Skill: DB Front Squat WOD #1: For Time: 12 … [Read more...]

WOD – 07-31-2015

2 Rounds (per arm): 8 Dumbbell External Rotations @ 31X1 30 Seconds Rest 8 Dumbbell Powell Raise @ 31X1 30 Seconds Rest then: Technical Work: Kipping Pullups on Rings then: 4 … [Read more...]

WOD – 07-21-2015

In 5 Minutes: As Many Sets of 2 Strict Handstand Pushups As Possible then: AMRAP in 16 Minutes: 16 Unbroken Doubleunders 16 V-ups 16 Wallballs (20/14 lbs) 16 Kettlebell Swings … [Read more...]

WOD – 07-15-2015

4 Rounds: Max Effort Broad Jump 15 Weighted Situps *practice as needed but only 4 attempts at recordable score; score longest jump measured from back of heels - YOU MUST LAND THE … [Read more...]

WOD – 07-08-2015

"DEATH BY POWER CLEAN" With a continuously running clock do one power clean the first minute, two power cleans the second minute, three power cleans the third minute etc…continuing as long as you … [Read more...]