WOD – 08-19-2014

"KEEP TRUCKIN'" 3 Rounds for Time: 40 Doubleunders 30 Kettlebell Swings (53/35 lbs) 20 Burpees 10 Toes-to-Bar Post times and loads to Beyond The Whiteboard. Competitors: AMRAP … [Read more...]

WOD – 08-11-2014

Back Squat 5-5-5-5-5 @ 70% of 1RM *add 5-10 lbs to what you did last week; try to increase load with each set then: "WHEN IN ROME" For Time: 30-15-10 Lateral Bar … [Read more...]

WOD – 08-06-2014

High Hang Squat Clean 1-1-1-1-1-1-1 then: "HANG ON" 3 Rounds for Time: 12 Deadlifts (225/155 lbs) 12 Toes-to-Bar 12 Calorie Row Post loads and times to Beyond The … [Read more...]

WOD – 07-30-2014

Clean Complex 1 High Hang Squat Clean + 1 Low Hang Squat Clean 1-1-1-1-1 then: "OXYGEN" For Time: 30-20-10 Row for Calories Toes-to-Bar Thrusters (45/35 lbs - empty … [Read more...]

WOD – 07-26-2014

Low Hang Snatch 1-1-1-1-1-1-1 *this is a full low hang squat snatch then: "SOUP SANDWICH" 3 Rounds for Time: 15 Toes-to-Bar 5 Power Clean-to-Push Jerk (185/115 lbs) Post loads … [Read more...]

WOD – 07-21-2014

Back Squat 5-5-5-5-5 @ 70% of 1RM *add 5lbs to what you did last week; you may increase weight each set but DO NOT MISS ANY REPS! then: "MOCHA" 4 Rounds for Time: 15 Front Squats … [Read more...]

WOD -07-14-2014

Back Squat 5-5-5-5-5 @ 70% of 1RM then: "PICK IT UP, LAY IT DOWN" 7 Rounds for Time: 7 Deadlifts (225/155 lbs) 7 Lateral Bar Burpees Post loads and times to Beyond The … [Read more...]

WOD – 07-09-2014

Push Jerk Find a heavy 5 rep then: "BRONCO" 5 Rounds for Time: 5 Deadlifts (275/185 lbs) 40 Doubleunders Post loads and times to Beyond The Whiteboard. Competitors: 2 … [Read more...]

WOD – 06-30-2014

Snatch Complex Power Snatch + Overhead Squat + Hang Squat Snatch + Overhead Squat *10 Minutes to find 1RM for this complex; once started the bar cannot rest on ground or on back - all resting … [Read more...]

WOD – 05-30-2014

Front Squat 1RM then: AMRAP in 7 Minutes: 7 Thrusters (100/70 lbs) 10 Toes-to-Bar Post loads, rounds and reps to Beyond The Whiteboard. Competitors: Handstand Pushup … [Read more...]