WOD – 11-21-2014

Handstand Work 3 Sets of 1 Minute: handstand walk – handstand hold – nose & toes - plank holds then: "UNFAIR SPLIT" 10 Rounds: In 1 Minute Complete the Following: 5 … [Read more...]

WOD – 11-17-2014

Every Minute on the Minute for 10 Minutes: 2 Squat Snatch then: "POOR FOOTING" 3 Rounds for Time: 21 Kettlebell Swings (53/35 lbs) 15 Box Jumps (24"/20") 9 Ring Dips Post … [Read more...]

WOD – 11-10-2014

"FREDDY KRUEGER" For Time: 21-15-9 Kettlebell Swings (70/53 lbs) Burpees Post times and loads to Beyond The Whiteboard.     Don't forget about our Holiday Hours … [Read more...]

WOD – 11-04-2014

Handstand Work 3-4 Sets of 30 Seconds: handstand walk - handstand hold - nose & toes then: "LACTIC ACID" 2 Rounds for Time: 200m Run 15 Kettlebell Swings (53/53 lbs) 25 … [Read more...]

WOD – 10-27-2014

Back Squat 1 x 8 @ 65% 1 x 6 @ 75% 1 x 4 @ 85% 1 x 4 @ 90% then: "PROTHOS" Every Minute on the Minute for 14 Minutes (alternating): 20 Doubleunders + 3 Burpee Pullups 15 … [Read more...]

WOD – 10-25-2014

BARBELLS FOR BOOBS "HELEN MEETS GRACE" In Teams of 2: 3 Rounds: 400m Run 21 Kettlebell Swings (53/35 lbs) 12 Pullups then: 30 Clean & Jerks (135/95 lbs) *you may split … [Read more...]

WOD – 10-24-2014

"STRONGMAN" AMRAP in 14 Minutes: 10 Kettlebell Swings (53/35 lbs) 5 Burpees 3 Thrusters (115/75 lbs) then: For Time: 10-8-6-4-2-1 Handstand Pushups 30-25-20-15-10-5 Row … [Read more...]

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...]