WOD – 07-21-2014

Back Squat 5-5-5-5-5 @ 70% of 1RM *add 5lbs to what you did last week; you may increase weight each set but DO NOT MISS ANY REPS! then: "MOCHA" 4 Rounds for Time: 15 Front Squats … [Read more...]

WOD – 06-30-2014

Snatch Complex Power Snatch + Overhead Squat + Hang Squat Snatch + Overhead Squat *10 Minutes to find 1RM for this complex; once started the bar cannot rest on ground or on back - all resting … [Read more...]

WOD – 06-25-2014

"JACKIE" For Time: 1000m Row 50 Thrusters (45/35 lbs) 30 Pullups Post times and loads to Beyond The Whiteboard. Competitors: Every Minute on the Minute for 10 Minutes: 8 … [Read more...]

WOD – 06-23-2014

"BILLY BANKS" For Time: 20 Front Squats (205/135 lbs) 30 Box Jumps (30"/24") 40 Kettlebell Swings (53/35 lbs) 50 Wallballs (20/14 lbs) Post times and loads to Beyond The … [Read more...]

WOD – 05-17-2014

AMRAP in 10 Minutes: 1 Bear Complex (135/95 lbs) 30 Doubleunders *Bear Complex: clean - front squat - push press - back squat - push press from back rack *you must clean and front squat … [Read more...]

WOD – 05-16-2014

"HELEN" 3 Rounds for Time: 400m Run 21 Kettlebell Swings (53/35 lbs) 12 Pullups Post times and loads to Beyond The Whiteboard. Competitors: Power Snatch OTM for 6 Minutes: 3 … [Read more...]

WOD – 05-14-2014

Squat Snatch (bar starts below the knee) 3-3-3-3-3-3-3-3 *as heavy as possible without missing; increase load in small increments then: AMRAP in 7 Minutes: 1-2-3-4-5-6-7-8-9-10 … [Read more...]

WOD – 05-10-2014

"TABATA" Wallballs (20/14 lbs) Doubleunders Situps Kettlebell Swings (53/35 lbs) *20 seconds of work followed by 10 seconds of rest: 8 rounds at each station for a total of 32 rounds; … [Read more...]

WOD – 05-02-2014

"CHAMP" Every Minute on the Minute alternate between: 12 Kettlebell Swings (70/53 lbs) 200m Run Optional: GHD Situps 10-10-10-10-10 Post rounds and loads to Beyond The … [Read more...]

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...]