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...]

WOD – 07-01-2015

Weighted Pullups 5-5-5 Superset w/: Pushups 10-10-10 then: 4 Rounds for Time: 5 Deadlifts (275/185 lbs) 10 Box Jumps (24"/20") 15 Hand-Release Pushups 20 … [Read more...]

WOD – 06-23-2015

Barbell Row 10-10-10 @ 40X2 tempo Superset w/: Hollow Body Rocks/Holds Rocks: 20-20-20 Holds: 3 x 20 Seconds then: "CHELSEA" Every Minute on the Minute for 30 Minutes: 5 … [Read more...]

WOD – 06-22-2015

Back Squat *15 minutes to work up to a 10RM then: 4 Rounds: 1 Minute Russian Kettlebell Swings (53/35 lbs) 1 Minute Wallballs (20/14 lbs) 3 Minute Rest Post loads and reps to … [Read more...]

WOD – 06-05-2015

"ESTELLA" 3 Rounds for Time: 800m Run 33 Jumping Squats 33 Pushups 33 Doubleunders *RX2 & RX3 will be posted on whiteboard at the gym Post loads and times to Beyond The … [Read more...]

WOD – 05-29-2015

Tabata Hollow Body Holds (8 Rounds of 20 Seconds Work / 10 Seconds Rest) 4 Minute Rest Tabata Supermans then: AMRAP in 15 Minutes: 3 Strict Handstand Pushups 6 Strict Ring … [Read more...]