WOD – 02-18-2015

Pullup / Strict Muscleup Work *10 minutes to work on either movement - building strength or working on skill then: "THE CHIEF" 5 Rounds for Time: AMRAP in 3 Minutes: 3 Power Cleans … [Read more...]

WOD – 02-16-2015

Strict Press 5-4-3-2-1 *ascending weight; last rep should feel as close to 100% as possible then: "A DIFFERENT KIND OF FILTHY" 30-20-10 Kettlebell Swings (53/35 … [Read more...]

WOD -02-13-2015

Deadlift 5-4-3-2-1 then: "ZOODLES" AMRAP in 10 Minutes: 5 Front Squats (135/95 lbs) 10 Box Jumps (24"/20") 10 Toes-to-Bar 15 Situps Post loads, rounds and reps to Beyond … [Read more...]

WOD – 02-06-2015

Clean Complex Every 90 Seconds: High Hang Clean + Hang Clean + Clean *increase load if possible; only 1 miss allowed then: "HALFTIME SHOW" AMRAP in 10 Minutes: 10 Deadlift (135/95 … [Read more...]

WOD – 01-20-2015

With A Partner - Each Accumulate: 2 Minute Weighted Plank Hold 1 Minute Hang From Pullup Bar 1 Minute Support at Top of Ring Dip then: "BASELINE OF HELL" 4 Rounds for Time: 40om … [Read more...]

WOD – 01-17-2015

WLC BASELINE WOD AMRAP in 11 Minutes: 800m Run 25 Pushups 50 Situps 75 Squats Max Burpees with Remaining Time Post reps to Beyond The … [Read more...]

WOD – 01-09-2015

Skills - "Nose & Toes" 3 Rounds: :20 Second Handstand Hold (wall-facing) then: “FREE UPGRADE” 4 Rounds for Time: 10 Thrusters (95/65 lbs) 10 Front Rack Lunges (95/65 lbs) 10 Pushups Post … [Read more...]

WOD – 12-29-2014

Clean 1RM *work up to a new max then: “AGAINST THE GRAIN” AMRAP in 11 Minutes: 800m Run 5 Rounds: (“CINDY”) 5 Pullups 10 Pushups 15 Squats then as many burpees with … [Read more...]

WOD – 12-20-2014

"HONOUR THEM" In Teams of 2: 200 Wallballs (20/14 lbs) 100 Box Jumps (24"/20") 1 Mile Relay Run* 100 Pushups 200 Situps *one person runs while the other rests; split up the mile … [Read more...]

WOD – 12-13-2014

"SPACE CADET" 3 Rounds for Time: 800m Run 20 Pullups 30 Pushups 40 Squats Post times to Beyond The Whiteboard. Competitors: Snatch Complex Snatch + Overhead Squat + Hang … [Read more...]