WOD – 04-02-2014

Push Press 3-3-3-3-3 then: 50 Banded Tricep Extensions Post loads to Beyond The Whiteboard.   Getstrength. - Strength Band Tricep Extensions:   'Video Blog – Tips … [Read more...]

WOD – 03-21-2014

  3 Rounds For Time: 800m Run 15 KetttleBell Swings (53/35 lbs) 15 Burpees   Post times and loads to Beyond The Whiteboard. Competitors: EMOM for 10 Minutes: Odd: 7 Push … [Read more...]

WOD – 01-25-2014

"FIGHT GONE BAD" 3 Rounds: Wallballs (20/14 lbs) Sumo Deadlift High Pull (75/55 lbs) Box Jumps (20") Push Press (75/55 lbs) Row (for calories) 1 Minute Rest *1 minute at each … [Read more...]

WOD – 01-21-2014

 "FILTHY FIFTY" 50 Box Jumps (24"/20") 50 Jumping Pullups 50 Kettlebell Swings (35/26 lbs) 50 Walking Lunges 50 Knees-to-Elbows 50 Push Press (45/35 lbs) 50 Back Extensions 50 … [Read more...]

WOD – 12-23-2013

"GUILE" 3 Rounds for Time: 15 Toes-to-Bar 15 Push Press (Comp: 135/95 lbs; Rx: 95/65 lbs) 15 Box Jumps (24"/20") 15 Overhead Squats (Comp: 135/95 lbs; Rx: 95/65 lbs) Post times and … [Read more...]

WOD – 10-25-2013

TEST Push Press Find 1RM then: 2K Row Post loads and times to Beyond The Whiteboard.   Shoulder Press/Push Press/Push Jerk Tri-Panel:   Note the differences … [Read more...]

WOD – 10-09-2013

TEST 15 Clean & Jerks *must be touch-and-go reps *bar cannot rest on the ground Post loads to Beyond The Whiteboard. Competitors: Clean Complex: 3 sets of high hang squat + … [Read more...]

WOD – 09-04-2013

Push Press 2-2-2-2 then: 3 Rounds for Time: 15 Front Squats (155/105 lbs) 21 Pushups Post loads and times to Beyond The Whiteboard.     Only a few days left to … [Read more...]

WOD – 07-27-2013

Push Press 3-3-3-3-3 then: 3-6-9-6-3 Deadlifts (135/95 lbs) Handstand Pushups Front Squats (135/95 lbs) Post times to Beyond The Whiteboard.   Crossfit - WOD 121010 … [Read more...]

WOD – 06-07-2013

Push Press 3-3-3-3-3 then: For Time: 100 Doubleunders 50 Burpees 40 Kettlebell Swings (53/35 lbs) 30 Knees-to-Elbows 20 Squat Cleans (95/65 lbs) 10 Handstand Pushups Post … [Read more...]