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...]

WOD – 07-03-2015

Snatch *15 minutes to build to a heavy double; 2 misses and done then: AMRAP in 6 Minutes: 1-2-3-4-5-6-7...Etc Strict Pullups Ring Pushups 1 Minute Rest AMRAP in 6 … [Read more...]

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 5RM  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 sets  then find 1RM - 2 misses and done then: For Time: 21-15-9 Kettlebell Swings (70/53 lbs) Box Jumps … [Read more...]