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...]

WOD – 04-08-2014

3 Rounds for Time: 17 Pushups 17 Situps 17 Squats 17 Calories on Rower Post times to Beyond The Whiteboard. Competitors: Snatch work up to a heavy 3 position snatch Position … [Read more...]

WOD – 03-24-2014

"STRICT CINDY" AMRAP in 20 Minutes: 5 Strict Pullups 10 Pushups 15 Squats Post rounds and reps to Beyond The Whiteboard. Competitors: Overhead Squats 5-5-5-5-5 *start at 50% … [Read more...]

WOD – 03-08-2014

WLC Baseline WOD AMRAP in 11 Minutes: 800m Run 75 Squats 50 Situps 25 Pushups As many burpees in the remaining time as possible *score is the total amount of reps … [Read more...]

WOD – 01-11-2014

WLC Baseline WOD AMRAP in 11 Minutes: 800m Run 75 Squats 50 Situps 25 Pushups As many burpees in the remaining time as possible *score is the total amount of reps … [Read more...]

WOD – 01-06-2014

"BASELINE" For Time: 500m Row 40 Squats 30 Situps 20 Pushups 10 Pullups Post times to Beyond The Whiteboard.   *Please be sure to write your name down on the results … [Read more...]

WOD – 12-20-2013

"MURPH" 1 Mile Run 100 Pullups 200 Pushups 300 Squats 1 Mile Run Partition the pull-ups, push-ups, and squats as needed.  Start and finish with a mile run.  If you’ve got a twenty … [Read more...]

WOD – 12-07-2013

BEACH WOD @ Public Beach (Calico Jack's) "HELEN'S SANDY CRACK" 3 Rounds for Time: Swim to Buoy 21 Russian Kettlebell Swings (53/35 lbs) 12 Pushups Post times to Beyond The … [Read more...]

WOD – 11-12-2013

"TABATA SOMETHING ELSE" Pullups Pushups Situps Squats **20 seconds of work followed by 10 seconds of rest for 32 rounds.  You will perform each exercise for 8 rounds and then move on to … [Read more...]

WOD – 11-02-2013

The WLC Baseline WOD: 2 Minutes of 25 yard Shuttle Run (5 points for each completed 25 yards) 1 Minute of Rest 2 Minute AMRAP of 5 Pushups and 15 Squats (one point for each rep) 1 Minute … [Read more...]