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...]

WOD – 04-28-2014

Hang Squat Clean 2-2-2-2-2-2-2-2 *bar should be lowered to just above the knee, fully pause then complete the rep; focus on loading your hamstrings on the way down then: "SAN … [Read more...]

WOD – 04-21-2014

Back Squat 4-4-4-4 Get to a heavy 4 and stay there for all 4 sets - 30 min max then: Every Minute on the Minute f0r 14 Minutes (alternating): 3 Touch and Go Power Cleans (as heavy as … [Read more...]

WOD – 04-11-2014

"BLUTO" Every Minute on the Minute for 15 Minutes: 5 Rounds: 1st Min: 5 Wallballs (20/14 lbs) + 5 Power Cleans (135/95 lbs) 2nd Min: 5 Wallballs + 5 Toes-to-Bar 3rd Min: 5 Wallballs + 5 … [Read more...]

WOD – 04-07-2014

Front Squat 10-10-10 then: "BURNER" AMRAP in 5 Minutes: 7 Toes-to-Bar 7 Wallballs (20/14 lbs) 7 Burpees Post loads, rounds and reps to Beyond The … [Read more...]