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...]

WOD – 10-25-2014

BARBELLS FOR BOOBS "HELEN MEETS GRACE" In Teams of 2: 3 Rounds: 400m Run 21 Kettlebell Swings (53/35 lbs) 12 Pullups then: 30 Clean & Jerks (135/95 lbs) *you may split … [Read more...]

WOD – 10-24-2014

"STRONGMAN" AMRAP in 14 Minutes: 10 Kettlebell Swings (53/35 lbs) 5 Burpees 3 Thrusters (115/75 lbs) then: For Time: 10-8-6-4-2-1 Handstand Pushups 30-25-20-15-10-5 Row … [Read more...]

WOD – 10-17-2014

Clean Complex Clean - Front Squat - Jerk *increase weight with each set then "THE SIGNING" For Time: 10 Rounds: 5 Pullups 5 Pushups then: 5 Rounds: 10 Situps 10 … [Read more...]

WOD – 10-10-2014

Shoulder Press *12 Minutes to Work Up to a Heavy Double then: "DIRTY BIRD" AMRAP in 10 Minutes: 10 Kettlebell Swings (53/35 lbs) 20 Doubleunders 3 Power Cleans (155/105 … [Read more...]

WOD – 09-22-2014

"HELEN" 3 Rounds for Time: 400m Run 21 Kettlebell Swings (53/35 lbs) 12 Pullups Post times and loads to Beyond The Whiteboard. Competitors: 10 Minute Row for Max … [Read more...]

WOD – 09-20-2014

BRING-A-FRIEND DAY! Partner WOD - In Teams of 2: 3 Rounds for Time: 60 Wallballs (20/14 lbs) Visitor = air squats 40 Kettlebell Swings (70/53 lbs) Visitor = Russian 20 Burpee Box … [Read more...]

WOD – 08-20-2014

Clean Complex High Hang Squat Clean + Low Hang Squat Clean 1-1-1-1-1 *goal is to increase load with each successful set; both reps must be completed without dropping bar; try to … [Read more...]

WOD – 08-19-2014

"KEEP TRUCKIN'" 3 Rounds for Time: 40 Doubleunders 30 Kettlebell Swings (53/35 lbs) 20 Burpees 10 Toes-to-Bar Post times and loads to Beyond The Whiteboard. Competitors: AMRAP … [Read more...]

WOD – 08-09-2014

Low Hang Squat Snatch 1-1-1-1-1-1-1 then: "HANGING AROUND" 4 Rounds for Time: 50 Doubleunders 15 Kettlebell Swings (70/53 lbs) 5 Muscleups Post loads and times to Beyond The … [Read more...]