WOD – 05-08-2015

Every Other Minute for 12 Minutes (6 Rounds): 3 Hang Power Clean + 3 Front Squat + 6 Push Press + 3 Front Squat + 3 Hang Power Clean *start w/ bar and increase weight if … [Read more...]

WOD – 04-07-2015

Push Press *build to a heavy 5 rep - touch & go reps only then: "FIGHT GONE WRONG" 3 Rounds - 1 Minute at Each Station: Row for Calories Kettlebell Swings (53/35 lbs) Box … [Read more...]

WOD – 03-27-2015

Push Press *build to a heavy 5 then: "OLD DARBY" For Time: 3 Rounds: 10 Burpees 10 Pullups 3 Minute Rest 3 Rounds: 10 Goblet Squats (70/53 lbs) 10 Kettlebell Swings … [Read more...]

WOD – 02-09-2015

Push Press 10-10-10 *should be heavy then: "DAY OF RECKONING" In Teams of 2: 400m Run Relay 200 Doubleunders 100 Situps 75 Pullups 50 Power Cleans (135/95 lbs) 400m … [Read more...]

WOD – 02-02-2015

Back Squat 2-2-2-2 @ 85% of 1RM *warm up with 3-4 sets of doubles then: "WOD ANGELS" AMRAP in 10 Minutes: 200m Run 10 Pullups 10 Push Press (155/105 lbs) Post loads, … [Read more...]

WOD – 01-14-2015

Push Press 5-5-5-5-5 *increasing load then: "ROOT & RALLY" In Teams of 2: 8 Rounds (4 Rounds Each): 10 Kettlebell Swings (53/35 lbs) 15 Box Jumps (24"/20") 30 Calorie … [Read more...]

WOD – 01-10-2015

"HEARTLINE" In Teams of 2: 2 Rounds: 150 Wallballs (20/14 lbs) 100 Situps 50 Push Press (75/55 lbs) 25 Pullups Post times and loads to Beyond The … [Read more...]

WOD – 01-02-2015

"FROM HEAD TO TOE" For Time: 10-9-8-7-6-5-4-3-2-1 Push Press (115/80 lbs) Back Rack Barbell Step-ups (20") Every Minute on the Minute 5 Burpees *20 Minute Time Cap Post times and … [Read more...]

WOD – 12-23-2014

"FORMAL INTRODUCTION" For Time: 15-12-9-6-3 Push Press (135/95 lbs) Box Jumps (24"/20") Post times and loads to Beyond The Whiteboard. Competitors: For Time: 1200m Run 5 … [Read more...]

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...]