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...]

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...]