WOD – 08-31-2015

Push Jerk 2-2-2-2-2 *90s rest between sets then: 2 Rounds: AMRAP in 4 Minutes: 6 Clean & Jerk (115/75 lbs) 12 Lateral Burpees Over Bar 2 Minute Rest AMRAP in 4 … [Read more...]

WOD – 08-19-2015

Touch 'n Go Power Clean *10 minutes to work up to a challenging triple then: 4 Rounds: AMRAP in 3 Minutes: 3 Unbroken Hang Power Cleans (135/95 lbs) 6 Pushups 9 Doubleunders 1 … [Read more...]

WOD – 08-17-2015

Touch 'n Go Power Snatch 2-2-2-2 *1 minute rest in between sets; snappy reps - NO PRESS OUT! then: AMRAP in 18 Minutes: 2 Turkish Get-ups (alternating arms) 2 Deficit Pushups* 3 … [Read more...]

WOD – 08-15-2015

Pistols and Rolling Pistol Progressions then: AMRAP in 7 Minutes: 10 Lunges 10 Pushups 200m Run 2 Minute Rest AMRAP in 7 Minutes: Row for Meters 2 Minute Rest AMRAP in 7 … [Read more...]

WOD – 07-31-2015

2 Rounds (per arm): 8 Dumbbell External Rotations @ 31X1 30 Seconds Rest 8 Dumbbell Powell Raise @ 31X1 30 Seconds Rest then: Technical Work: Kipping Pullups on Rings then: 4 … [Read more...]

WOD – 07-25-2015

Overhead Squats 4-4-4-4 @ 31X1 2 Minutes Rest in Between Lifts *if no range to do OHS then sub front squat at same tempo then: "TABATA" Situps Pushups Squats *20 Seconds of … [Read more...]

WOD – 07-22-2015

Deadlift 3-2-1 @ 90% Effort 3 Minute Rest In-Between Sets then: 3 Rounds for Time: 10 Touch 'n Go Deadlifts (225/155 lbs) 10 Seconds Rest 6 Box Jumps As Fast As Possible … [Read more...]

WOD – 07-10-2015

Every 4 Minutes for 24 Minutes (alternating): 400m Run 50 Burpees *3 sets of each exercise; scale burpee reps as needed Post times, rounds and reps to Beyond The Whiteboard. CrossFit … [Read more...]

WOD – 07-06-2015

Every Minute on the Minute for 12 Minutes (alternating): 6 Pushups @ 32X1 6 Bent-Over Dumbbell Rows @ 1231 then: 4 Rounds for Time: 5 Handstand Pushups (Rx+: strict) 10 Overhead … [Read more...]

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...]