Tues. March 31, 2009

Published in March 31st, 2009
Posted by ssimpson in News and Updates
No Comments

WOD: AMRAP 4 minutes of:
7 Wall Ball 20/14lb.
7 Slam Ball 25/16lb.
7 Box Jumps 20″
Rest 1 minute, repeat 5 sets
Add total rounds, post results to www.beyondthewhiteboard.com

continue reading.....

Mon. March 30, 2009

Published in March 30th, 2009
Posted by ssimpson in News and Updates
No Comments

WOD: “Angie”
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Compare to Jan. 20, 2009

Post results to www.beyondthewhiteboard.com

continue reading.....

Sun. March 29, 2009

Published in March 29th, 2009
Posted by ssimpson in News and Updates
No Comments

WOD:
Shoulder Press 1-1-1-1-1
Push Press 3-3-3-3-3
Push Jerk 5-5-5-5-5

Post results to www.beyondthewhiteboard.com

Having trouble with the press progressions? Check out the video below…

continue reading.....

Sat. Mar. 28, 2009

Published in March 28th, 2009
Posted by ssimpson in News and Updates
No Comments

WOD:
4 Rounds for time of:
21 Bodyweight Deadlifts
21 Box Jumps

Post results to www.beyondthewhiteboard.com

continue reading.....

Fri. March 27, 2009

Published in March 27th, 2009
Posted by ssimpson in News and Updates
No Comments

WOD: “Nifty Fifties” (Courtesty of CrossFit Flagstaff)
I did this WOD when visiting CrossFit Flagstaff last week and thought I would share with CFB!

Welcome to Rebecca who stopped in and gave CFB a try today. Great job!

50 reps of:
KB Swings 55/35lb
GHD Sit-ups
Abmat Sit-ups
Stiff-leg Deadlifts 95/65lb
Hip Extension
Pull-ups

continue reading.....

Thur. March 26, 2009

Published in March 26th, 2009
Posted by ssimpson in News and Updates
4 Comments

WOD: “Elizabeth”
21-15-9 Rep Rounds of:
Clean 135/95
Ring Dips

Post results to www.beyondthewhiteboard.com

continue reading.....

Wed. March 25, 2009

Published in March 25th, 2009
Posted by ssimpson in News and Updates
No Comments

WOD: “CrossFit Total”
Back Squat, 1 Rep
Shoulder Press, 1 Rep
Deadlift, 1 Rep

Post results to www.beyondthewhiteboard.com

Welcome back to Tom who dropped in to visit while in town. Come back and see us soon!

continue reading.....

Tues. March 24, 2009

Published in March 24th, 2009
Posted by ssimpson in News and Updates
No Comments

WOD:
Four rounds of:
Run 400m
Rest 2 minutes between each round

Post results to www.beyondthewhiteboard.com

continue reading.....

Mon. March 23, 2009

Published in March 23rd, 2009
Posted by ssimpson in News and Updates
No Comments

WOD: “The Thruster Mile”
4 Rounds of:
Run 400m
25 Thrusters 95/65lb
25 Sit-ups

Post results to www.beyondthewhiteboard.com

continue reading.....

Sun. March 22, 2009

Published in March 22nd, 2009
Posted by ssimpson in News and Updates
No Comments

WOD:
Run 5k

Post results to www.beyondthewhiteboard.com

continue reading.....

« Older Entries