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...]

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...]