WOD – 05-19-2014

"THE AIR FORCE WOD" For Time: 20 Thrusters (95/65 lbs) 20 Sumo Deadlift High Pulls (95/65 lbs) 20 Push Jerks (95/65 lbs) 20 Overhead Squats (95/65 lbs) 20 Front Squats (95/65 … [Read more...]

WOD – 01-25-2014

"FIGHT GONE BAD" 3 Rounds: Wallballs (20/14 lbs) Sumo Deadlift High Pull (75/55 lbs) Box Jumps (20") Push Press (75/55 lbs) Row (for calories) 1 Minute Rest *1 minute at each … [Read more...]

WOD – 09-24-2013

5 Rounds for Time: 12 Sumo Deadlift High Pull (75/55 lbs) 12 Ring Dips Post times and loads to Beyond The Whiteboard.   Reebok CrossFit ONE Movement Demo "Sumo Deadlift High … [Read more...]

WOD – 02-02-2013

"FIGHT GONE BAD" 3 Rounds: Wallballs (20/14 lbs) 10ft Target Sumo Deadlift High Pull (75/55 lbs) Box Jump (20") Push Press (75/55 lbs) Row for Calories *In this workout you move … [Read more...]

WOD – 08-11-2012

"FIGHT GONE BAD" This is a 3 round WOD where each round will last 5 minutes.  A 1 minute break is allowed before repeating.  You move from each of 5 stations after 1 minute.  The stations … [Read more...]

WOD – 04-27-2012

5 Rounds for Time: 9 Pullups 9 Sumo Deadlift High Pulls (75/55 lbs) 9 Burpees 9 Snatch (75/55 lbs) Post times and loads to Beyond The Whiteboard.   Sage Burgener demos the … [Read more...]

WOD – 04-06-2012

For Time: 20 Thrusters (95/65 lbs) 20 Sumo Deadlift High Pulls (95/65 lbs) 20 Push Jerks (95/65 lbs) 20 Overhead Squats (95/65 lbs) 20 Front Squats (95/65 lbs) *Every minute on the … [Read more...]