Rick Administrator

10/21/2011

Friday, 21 October 2011

10/21/2011

Warm Up:

Gotham Warm Up

WOD:

For Time:

50 KB Swings
25 Ring Dips
40 KB Swings
20 Ring Dips
30 KB Swings
15 Ring Dips
20 KB Swings
10 Ring Dips
10 KB Swings
5 Ring Dips

RX is 24/16kg

Post Times to Beyond the Whiteboard.

Published in WOD Blog

10/20/2011 - Deadlift

Thursday, 20 October 2011

10/20/2011

Warm Up:

Gotham Warm Up

WOD:

Deadlift
5-5-3-3-1-1

Post Loads to Beyond the Whiteboard.

Extra Credit:

For Time:

42 Double Unders
19 Burpee Push Ups

Published in WOD Blog

10/19/2011 - Cornelius Spike

Wednesday, 19 October 2011

10/19/2011

Warm Up:

Gotham Warm Up

WOD:

"Cornelius Spike"

4 Rounds
15 Sumo Deadlift High Pull (95/65 lbs)
5 Hand Stand Push Ups
35 Double Unders

Post Time to Beyond The Whiteboard

Note, one of the nice features about BTWB is that it stores all our results. Today's WOD was previously done on October 3rd. Change the date range on the right side of the results page to include October 3rd and the chart will include the prior results. You can also view your own previous results on the upper right side on the page.

See this here.

Published in WOD Blog

10/18/2011 - Overhead Squats

Tuesday, 18 October 2011

10/18/2011

Warm Up:

Gotham Warm Up

WOD:

Overhead Squats
10 x Max Reps (10 sets of max reps OHS from the floor)

Post Total Load to Beyond the Whiteboard.

Published in WOD Blog

10/17/2011 - Brenton

Monday, 17 October 2011

10/17/2011

Warm Up:

Gotham Warm Up

WOD:

Brenton

5 Rounds
Bear Crawl (100 feet)
Broad Jump (100 feet)
Do three burpees after every five Broad Jumps

Post time to Beyond the Whiteboard

Published in WOD Blog

10/15/2011 - Badger

Saturday, 15 October 2011

10/15/2011

Warm Up:

Gotham Warm Up

WOD:

Badger

3 Rounds
30 Squat Cleans (95lbs)
30 Pull Ups
800m Run

Post Times to Beyond the Whiteboard.

In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.

Published in WOD Blog

10/14/2011 - Power Snatch

Friday, 14 October 2011

10/14/2011

Warm Up:

Gotham Warm Up

WOD:

5 Rounds
5 Power Snatch (135/95)
30 Sit Ups
15 Box Jumps

Post Time to Beyond the Whiteboard.

Published in WOD Blog

10/13/2011 - Murph

Thursday, 13 October 2011

10/13/2011

Warmp Up: Gotham Warm Up

WOD:

Murph

1 Mile Run
100 Pull Ups
200 Push Ups
300 Squats
1 Mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike's favorites and he'd named it 'Body Armor.' From here on it will be referred to as 'Murph' in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Published in WOD Blog

10/12/2011 - Hang Power Cleans

Wednesday, 12 October 2011

10/12/2011

Warm Up:

Gotham Warm Up

Skill:

Hang Power Clean
5x3

WOD:

15 Min AMRAP
6 Burpees
12 Hang Power Cleans (95/65lbs)
24 Double Unders

Post Total Rounds to Beyond the Whiteboard

Published in WOD Blog

10/10/2011 - Deadlift

Monday, 10 October 2011

10/10/2011

Warm Up:

Crossfit Warm Up

Skill:

Deadlift 5x5

WOD:

3 Rounds
Max Air Squats (2 minutes)
Max Push Ups (2 minutes)

Post Total Reps to Beyond the Whiteboard.

Published in WOD Blog