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...]

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...]