WOD – 04-22-2014

"GOOD TIMES" 3 Rounds for Time: 21 Burpees 21 Kettlebell Swings (53/35 lbs) Post times and loads to Beyond The Whiteboard. Competitors: Clean & Jerk 3 reps @ 70% every 90 … [Read more...]

WOD – 04-04-2014

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

WOD – 03-31-2014

"DECK OF CARDS" A card is drawn and each suit represents a movement and the number on the card equals the amount of reps.  Face cards are 10 reps and Aces are 20 reps (example: Jack of Hearts = 10 … [Read more...]

WOD – 03-17-2014

Back Squat 3-3-3-3-3-3-3 then: "BURNER" AMRAP in 5 Minutes: 21 Doubleunders 15 Squats 9 Kettlebell Swings (53/35 lbs) Post loads, rounds and reps to Beyond The … [Read more...]

WOD – 03-04-2014

"SPACE JAM" For Time: 15-12-9-12-15 Kettlebell Swings (70/53 lbs) Box Jumps (24"/20") Toes-to-Bar Post times and loads to Beyond The Whiteboard. Competitors: Complete 15 … [Read more...]

WOD – 02-22-2014

"KINGPIN" In Teams of 2: 3 Rounds for Time: 75 Wallballs (20/14 lbs) 50 Kettlebell Swings (COMP: 70/53; RX: 53/35 lbs) 25 Burpee Box Jumps (24"/20") Post times to Beyond The … [Read more...]

WOD – 02-14-2014

"OPENING DAY" 21-15-9 Wallballs (20/14 lbs) Pullups Thrusters (95/65 lbs) Box Jumps (24"/20") Kettlebell Swings (53/35 lbs) Post times and loads to Beyond The … [Read more...]

WOD – 01-21-2014

 "FILTHY FIFTY" 50 Box Jumps (24"/20") 50 Jumping Pullups 50 Kettlebell Swings (35/26 lbs) 50 Walking Lunges 50 Knees-to-Elbows 50 Push Press (45/35 lbs) 50 Back Extensions 50 … [Read more...]

WOD – 12-26-2013

Partner WOD in Teams of 2: 100 Wallballs (20/14 lbs) 100 Kettlebell Swings (53/35 lbs) 200 Doubleunders Every Minute on the Minute do 3 Burpees *one person working at a time; both … [Read more...]

WOD – 12-13-2013

"WILLY" 3 Rounds for Time: 800m Run 5 Front Squats (Comp: 225/155 lbs; Rx: 185/135 lbs) 200m Run 11 Chest-to-Bar Pullups 400m Run 12 Kettlebell Swings (70/53 lbs) Post times … [Read more...]