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...]

WOD – 11-28-2014

Back Squat 5-5-5-5-5 then: "AGAINST THE GRAIN" AMRAP in 11 Minutes: 800m Run 5 Rounds: ("CINDY") 5 Pullups 10 Pushups 15 Squats then as many¬†burpees with time … [Read more...]

WOD – 11-08-2014

"WLC BASELINE" For Time: 800m Run 500m Row 40 Squats 30 Situps 20 Pushups 10 Pullups Post times to Beyond The Whiteboard.   Butterfly Pull Up Progression Pt.1 with … [Read more...]

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...]