WOD – 12-16-2014

Push Press 10-8-6-4-2 *increasing weight with each set then: "STAYING SHARP" 4 Rounds for Time: 10 Squat Cleans (135/95 lbs) 12 Burpee Box Jumps (24"/20") 200m … [Read more...]

WOD – 12-08-2014

Push Press *work up to a heavy single in 15 minutes; 2 misses and your lift is done then: "THAT'S WHAT PEOPLE SAY" 5 Rounds: AMRAP in 3 Minutes: 15 Hang Power Cleans (135/95 … [Read more...]

WOD – 11-24-2014

Front Squat 3RM then: "PRINCIPLE" 3 Rounds for Time: 10 Push Press ((95/65 lbs) 400m Run 10 Thruster (95/65 lbs) 15 Toes-to-Bar Competitors: squat clean + hang squat … [Read more...]

WOD – 11-07-2014

"TURN DOWN FOR THIS" 3 Rounds for Time: 400m Run 20 Ring Rows 15 Shoulder-to-Overhead (115/85 lbs) 10 Burpees Post times and loads to Beyond The Whiteboard. Competitors: Tabata … [Read more...]

WOD – 11-05-2014

Push Press 5-5-3-3-3-1-1-1 *exact rep count - NO MORE! then: "SEAHAWK" 5 Rounds for Time: 3 Hang Power Cleans (185/125 lbs) 6 Ring Dips 9 Box Jumps (24"/20") 27 … [Read more...]

WOD – 08-29-2014

Push Press 1RM then: "PUSH IT" 3 Rounds for Time: 15 Hang Squat Cleans (145/100 lbs) 15 Ring Dips Post loads and times to Beyond The Whiteboard. Competitors: 3 Rounds: 10 … [Read more...]

WOD – 07-19-2014

Push Press Find 3RM then: "STICKY" AMRAP in 15 Minutes: 5 Power Snatch (145/85 lbs) 200m Run Competitors: For 20 Minutes: Handstand Walks and progressions *put 20 minutes … [Read more...]

WOD – 07-04-2014

"LIFT OFF" For Time: 21-15-9 Box Jumps (30"/24") Push Press (135/95 lbs) Post reps and loads to Beyond The Whiteboard. Competitors: 15 Muscleups *all singles; drop down on … [Read more...]

WOD – 06-21-2014

Push Press 1RM then: "OCHO" 2 Rounds: AMRAP in 4 Minutes: 5 Chest-to-Bar Pullups 7 Thrusters (95/65 lbs) 10 Box Jumps (24"/20") 2 Minute Rest   Overhead Position … [Read more...]