WOD – 10-17-2014

Clean Complex Clean - Front Squat - Jerk *increase weight with each set then "THE SIGNING" For Time: 10 Rounds: 5 Pullups 5 Pushups then: 5 Rounds: 10 Situps 10 … [Read more...]

WOD – 10-08-2014

Skills 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 – 09-16-2014

"GORILLA" AMRAP in 10 Minutes: 7 Thrusters (95/65 lbs) 7 Pushups Post rounds, reps and loads to Beyond The Whiteboard. Competitors: 3 Rounds for Time: 10 Pullups 10 … [Read more...]

WOD – 09-13-2014

The WLC Baseline WOD - Sept 2014: For Time: 800m Run 500m Row 40 Squats 30 Situps 20 Pushups 10 Pullups Post times to Beyond The Whiteboard.     Last … [Read more...]

WOD – 08-12-2014

"CINDY" AMRAP in 20 Minutes: 5 Pullups 10 Pushups 15 Squats *TIME TO PR :) Post rounds and reps to Beyond The Whiteboard.   Squat Development with Pat … [Read more...]

WOD – 08-09-2014

Low Hang Squat Snatch 1-1-1-1-1-1-1 then: "HANGING AROUND" 4 Rounds for Time: 50 Doubleunders 15 Kettlebell Swings (70/53 lbs) 5 Muscleups Post loads and times to Beyond The … [Read more...]

WOD – 06-27-2014

"JEAN GREY" 5 Rounds for Time: 400m Run 15 Thrusters (95/65 lbs) Post times and loads to Beyond The Whiteboard. Competitors: AMRAP in 3 … [Read more...]

WOD – 05-06-2014

"CINDY" AMRAP in 20 Minutes: 5 Pullups 10 Pushups 15 Squats Post rounds and reps to Beyond The Whiteboard.   The ButterFly Pullup Instruction Crossfit Park … [Read more...]

WOD – 04-19-2014

"THE CHIEF" 5 Rounds: AMRAP in 3 Minutes: 3 Power Clean (135/95 lbs) 6 Pushups 9 Squats 1 Minute Rest Post rounds, reps and loads to Beyond The Whiteboard.   "The … [Read more...]

WOD – 04-15-2014

Bench Press 5-5-5 then: Weighted Pullup 5-5-5 then: "BURNER" 2 Rounds: AMRAP in 5 Minutes: 5 Pullups 10 Pushups 15 Squats Rest 5 Minutes Post loads, rounds and … [Read more...]