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...]

WOD – 05-02-2015

"SUFFER SATURDAY 3" 4 Rounds for Time: 400m Run 5 Unbroken Thrusters (135/95 lbs) 400m Run 15 Burpees *if you break up the thrusters you must restart the set OR: "WLC … [Read more...]

WOD – 04-29-2015

"BOAT TRIP" For Time: 10-9-8-7-6-5-4-3-2-1 Overhead Squats (135/95 lbs) Box Jumps (30"/24") Post times and loads to Beyond The Whiteboard. Competitors: 7 Rounds for Time: 350m … [Read more...]

WOD – 04-28-2015

Back Squat 3-3-3-3-3 then: "THE TOWER" AMRAP in 7 Minutes: 7 Wallballs (20/14 lbs) 7 Burpees 2 Minute Rest AMRAP in 2 Minutes: Pushups Post loads, rounds and reps to … [Read more...]

WOD – 04-27-2015

Bench Press build to a heavy triple *close grip only then: "FREE UPGRADE" 4 Rounds for Time: 10 Thrusters (95/65 lbs) 10 Front Rack Lunges (95/65 lbs) 10 Pushups Post times … [Read more...]

WOD – 04-25-2015

"SUFFER SATURDAY 2" For Time: 1 Mile Run 100 Pushups 30 Front Squats (155/105 lbs) Post times and loads to Beyond The Whiteboard.     Happy Birthday to our … [Read more...]

WOD – 04-24-2015

Deadlift 5-5-5-5-5 then: "PILLOW FIGHT" AMRAP in 6 Minutes: 6 Deadlifts (185/135 lbs) 6 Burpees Over Bar 3 Minute Rest AMRAP in 6 Minutes: 10 Kettlebell Swings (70/53 … [Read more...]