Snatch - Power or Squat 20-30 Minutes to find 1RM then: Tabata - 8 rounds of 20 seconds of work/10 seconds of rest for each exercise Jumping Squats Pushups Lunges … [Read more...]
WOD – 04-22-2013
April 21, 2013 by Leave a Comment
Back Squat 4-4-4-4-4 then: 21-15-9 Push Press (155/105 lbs) Burpees Optional: 100 situps Post loads and times to Beyond The Whiteboard. CrossFit - WOD 120112 Demo … [Read more...]
WOD – 04-13-2013
April 12, 2013 by Leave a Comment
The Official 2013 WLC WOD AMRepsAP in 11 Minutes: Buy-in: 800m Run 50 Situps 75 Squats 100 Pushups As many burpees as possible in the remaining time *score will be total … [Read more...]
WOD – 04-09-2013
April 8, 2013 by Leave a Comment
Front Squat 20-30 Minutes to find 1RM then: 5 Rounds for Time: 10 Thrusters (95/65 lbs) 15 Doubleunders 20 Situps Post loads and times to Beyond The … [Read more...]
WOD – 02-23-2013
February 22, 2013 by Leave a Comment
For Time: 800m Run 1 Minute Rest 50 Burpees 1 Minute Rest 50 Wallballs (20/14 lbs) 1 Minute Rest 50 Situps 1 Minute Rest 100 Doubleunders *25 Minute time cap Post … [Read more...]
WOD – 02-19-2013
February 18, 2013 by Leave a Comment
15 Minutes of Handstand Pushup work then: "ANNIE" 50-40-30-20-10 Doubleunders Situps *you may anchor your feet Post times to Beyond The Whiteboard. CrossFit - … [Read more...]
WOD – 02-16-2013
February 15, 2013 by Leave a Comment
The Official 2013 WLC WOD AMRepsAP in 11 Minutes: 800m Run (buy-in) 50 Situps 75 Squats 100 Pushups As many burpees as possible in the remaining time *score will be total … [Read more...]
WOD – 02-05-2013
February 4, 2013 by 1 Comment
AMRAP in 20 Minutes: 10 Wallballs (20/14 lbs) 20 Situps 10 Burpees Post rounds and reps to Beyond The Whiteboard. Happy Birthday to Howard today! Come and get … [Read more...]
WOD – 01-28-2013
January 27, 2013 by Leave a Comment
For Time: 400m Run 30 Wallballs (20/14 lbs) 30 Pushups 30 Situps 400m Run 20 Wallballs (20/14 lbs) 20 Pushups 20 Situps 400m Run 10 Wallballs (20/14 … [Read more...]
WOD – 01-15-2013
January 14, 2013 by Leave a Comment
WOD #1 AMRAP in 8 Minutes: 10 Situps 30 Doubleunders 10 Push Press (45/35 lbs) REST 5 MINUTES WOD #2 AMRAP in 3 Minutes: Burpees Post rounds and reps to Beyond The … [Read more...]
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