WOD – 05-01-2015

High Hang Squat Clean 15 Minutes to Work Up to a Heavy Single *1 miss and done then: "FREDDY KRUEGER" For Time: 21-15-9 Kettlebell Swings (70/53 lbs) Burpees to a Plate Post … [Read more...]

WOD – 04-24-2015

Deadlift 5-5-5-5-5 then: "PILLOW FIGHT" AMRAP in 6 Minutes: 6 Deadlifts (185/135 lbs) 6 Burpees Over Bar 3 Minute Rest AMRAP in 6 Minutes: 10 Kettlebell Swings (70/53 … [Read more...]

WOD – 04-20-2015

Weighted Strict Pullup *supinated grip; increasing weight 5-5-5-5-5 with: Weighted Strict Ring Dips 5-5-5-5-5 *you will do a set of 5 pullups, wait 1 minute then do a set of 5 ring … [Read more...]

WOD – 04-18-2015

"SUFFER SATURDAY 1" For Time: 50 Situps 75 Kettlebell Swings (53/35 lbs) 1 Mile Run 75 Kettlebell Swings (53/35 lbs) 50 Situps Post times and loads to Beyond The … [Read more...]

WOD – 04-15-2015

Pullup Work *15 minutes to work on kipping, strict and/or modifications then: "AUSSIE" AMRAP in 8 Minutes: 3-6-9-12-15-18...etc Hang Power Cleans (135/95 lbs) Burpees Post … [Read more...]

WOD – 04-13-2015

Every Minute on the Minute for 12 Minutes (alternating): 5 Power Clean & Jerk (135/95 lbs) 8 Strict Pullups then: "TAG TEAM" In Teams of 2 - Relay: AMRAP in 15 Minutes: 10 … [Read more...]

WOD – 04-08-2015

4¬†Rounds for Time: 800m Run 1 Minute Rest 400m Run 2 Minute Rest Post times to Beyond The Whiteboard. Competitors: Tabata Hollow Body Holds CrossFit Lite: Skill: … [Read more...]

WOD – 04-07-2015

Push Press *build to a heavy 5 rep - touch & go reps only then: "FIGHT GONE WRONG" 3 Rounds - 1 Minute at Each Station: Row for Calories Kettlebell Swings (53/35 lbs) Box … [Read more...]

WOD – 04-04-2015

"SATURDAY FUNDAY" AMRAP in 12 Minutes: 50 Wallballs (20/14 lbs) 40 Kettlebell Swings (53/35 lbs) 30 Burpees 20 Pullups 200m Run Post rounds and reps to Beyond The … [Read more...]

WOD – 04-01-2015

Bench Press¬† build to a heavy 5 rep *use close grip then: "LOTUS" AMRAP in 12 Minutes: 200m Run 15 Wallballs (20/14 lbs) 15 Kettlebell Swings (53/35 lbs) Post loads, rounds … [Read more...]