WOD – 07-04-2015

"7/4/1776" For Time: 7 Rounds: 4 Power Cleans (225/155 lbs) 17 Pushups then immediately into: 76 Wallballs (20/14 lbs) 239 Doubleunders Post times and loads to Beyond The … [Read more...]

WOD – 07-01-2015

Weighted Pullups 5-5-5 Superset w/: Pushups 10-10-10 then: 4 Rounds for Time: 5 Deadlifts (275/185 lbs) 10 Box Jumps (24"/20") 15 Hand-Release Pushups 20 … [Read more...]

WOD – 06-23-2015

Barbell Row 10-10-10 @ 40X2 tempo Superset w/: Hollow Body Rocks/Holds Rocks: 20-20-20 Holds: 3 x 20 Seconds then: "CHELSEA" Every Minute on the Minute for 30 Minutes: 5 … [Read more...]

WOD – 06-22-2015

Back Squat *15 minutes to work up to a 10RM then: 4 Rounds: 1 Minute Russian Kettlebell Swings (53/35 lbs) 1 Minute Wallballs (20/14 lbs) 3 Minute Rest Post loads and reps to … [Read more...]

WOD – 06-05-2015

"ESTELLA" 3 Rounds for Time: 800m Run 33 Jumping Squats 33 Pushups 33 Doubleunders *RX2 & RX3 will be posted on whiteboard at the gym Post loads and times to Beyond The … [Read more...]

WOD – 05-29-2015

Tabata Hollow Body Holds (8 Rounds of 20 Seconds Work / 10 Seconds Rest) 4 Minute Rest Tabata Supermans then: AMRAP in 15 Minutes: 3 Strict Handstand Pushups 6 Strict Ring … [Read more...]

WOD – 05-27-2015

Deadlift 3RM w/ great form *1 miss and move on to next part then: 3-3-3 @ 80% of 3RM then: 4 Rounds for Time: 30 Unbroken Doubleunders 20 Unbroken Hand-Release Burpees 15 … [Read more...]

WOD – 05-25-2015

Bench Press *close grip only 5-5-3-3-1 *rest 2-3 minutes in-between setsĀ  then find 1RM - 2 misses and done then: For Time: 21-15-9 Kettlebell Swings (70/53 lbs) Box Jumps … [Read more...]

WOD – 05-13-2015

Close Grip Bench Press @ 75% of Body Weight 6-6-6-6 Tempo: 31X1 30 SecondsĀ Rest Weighted Ring Dips 6-6-6-6 Tempo: 31X1 1 Minute Rest then: "JACKIE" For Time: 1000m … [Read more...]

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...]