WOD – 10-15-2014

400m Run Max Effort then: "JUSTICE FOR ALL" 4 Rounds for Time: 200m Run 10 Hang Power Cleans (115/75 lbs) 40 Doubleunders 10 Shoulder-to-Overhead (115/75 lbs) 12 … [Read more...]

WOD – 09-19-2014

Squat Snatch 1RM then: "LIGHTS, CAMERA, ACTION" Every 2 Minutes for 20 Minutes (10 Rounds): 8 Burpees 3 Cleans - Any Style (225/135 lbs) Post loads and reps to Beyond The … [Read more...]

WOD – 09-16-2014

"GORILLA" AMRAP in 10 Minutes: 7 Thrusters (95/65 lbs) 7 Pushups Post rounds, reps and loads to Beyond The Whiteboard. Competitors: 3 Rounds for Time: 10 Pullups 10 … [Read more...]

WOD – 09-09-2014

"DONATELLO" AMRAP in 12 Minutes: 5 Squat Cleans (185/115 lbs) 200m Run 15 Toes-to-Bar Post rounds, reps and loads to Beyond The Whiteboard. Competitors: EMOM for 12 Minutes … [Read more...]

WOD – 09-03-2014

Back Squat 3-3-3-3-3-3-3 @ 80% of 1RM then: "12 BROTHERS" 5 Rounds for Time: 12 Toes-to-Bar 12 Dumbbell Thrusters (45/25 lbs) Post loads, rounds and reps to Beyond The … [Read more...]

WOD – 09-02-2014

Power Snatch 4-4-4-4 *touch and go reps only then: "SECOND BASE" AMRAP in 8 Minutes: 8 Shoulder-to-Overhead (135/95 lbs) 8 Lateral Bar Burpees Post loads, rounds and reps to … [Read more...]

WOD – 08-29-2014

Push Press 1RM then: "PUSH IT" 3 Rounds for Time: 15 Hang Squat Cleans (145/100 lbs) 15 Ring Dips Post loads and times to Beyond The Whiteboard. Competitors: 3 Rounds: 10 … [Read more...]

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...]