Category: Beyond the Whiteboard

Murph & Half Murph w/Full Run & 1/2 Murph

Murph

For time:
Run 1 mile
100 Pull-ups
200 Push-ups
300 Air Squats
Run 1 mile

Partition the pull-ups, push-ups and air squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., 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.

BTWB

Half Murph w/Full Run

Half Murph w/Full Run

For Time:
1 mile Run
50 Pull-ups
100 Push-ups
150 Squats
1 mile Run

Post total time.

BTWB

1/2 Murph

For time:
Run 800m
50 Pull-ups
100 Push-ups
150 Air Squats
Run 800m

Partition the pull-ups, push-ups and air squats as needed. Start and finish with an 800 meter run. If you’ve got a twenty pound vest or body armor, wear it.

BTWB

Photo by @robcwilson @snoridgecrossfit

To comply with the Governor’s Face Mask Mandate, please wear your mask when entering the gym. You must wear a mask to enter!  When exercising you may remove it as long as you maintain social distancing. Please don’t hang out inside the gym or lobby after the workout and if you are outside maintain proper distance without a mask.

Individuals may remove their face coverings when in public settings under the following circumstances:

    • While engaged in indoor or outdoor exercise activities, such as walking, hiking, bicycling, or running, provided that a distance of at least six feet is maintained from non-household members, except that face covering requirements for individuals engaged in team sports activities are governed by the requirements issued by the Governor
    • While in an outdoor public area, provided that a distance of at least six feet is maintained from non-household members

Starting this week 5:30am class is back to M,T,W, and Friday.  Also the late classes for 6pm and 7pm have seen frequent openings so sign up on Mindbody!

Results

E2MOM for 20 mins: Rows and Power Clean & Push Jerk

E2MOM for 20 mins: Rows and Power Clean & Push Jerk

Every 2 mins for 20 mins do:
Row 250m/200m
2 Power Clean & Push Jerk (Touch And Go), pick load
* Keep load moderate. Focus on technique and stance, grip, position.

BTWB

Photo by @robcwilson @snoridgecrossfit

Murph tomorrow!

Sign-up required on MindBody. Please no drop-in’s or guests.

Time slots (Sat. 7/4):
9-10am (1 spot open)
10:15-11:15am (Full)
11:30am-12:30pm (3 spots open)

Full, 1/2 or 1/4 Murph options!

Results

5 RFT: Box Jumps, Dumbbell Deadlifts, and Dumbbell Hang Power Cleans & Post WOD: 2 Minute Challenge: Burpees

5 RFT: Box Jumps, Dumbbell Deadlifts, and Dumbbell Hang Power Cleans

5 rounds for time of:
12 Box Jumps (24″/20″)
9 Dumbbell Deadlifts (50#/35#)
6 Dumbbell Hang Power Cleans (50#/35#)

BTWB

Post WOD: 2 Minute Challenge: Burpees

As many reps as possible in 2 mins of:
Burpee

Standards:
– drop to the ground however you like
– your CHEST must touch the ground at the bottom
– stand up however you want
– jump and clap at the top (your feet MUST leave the ground and you MUST clap overhead)
– it doesn’t matter how high you get off the ground, as long as the feet leave the ground
– the jump must be upright (ie. torso vertical while in the air)

BTWB

Photo by @robcwilson @snoridgecrossfit

Results

Results cont

Power Snatch (Touch & Go) 3-3-3-3 & 4 RFT: Double Unders, Power Snatches and Pull-ups

Power Snatch (Touch & Go) 3-3-3-3

Power Snatch (Touch & Go) 3-3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.
* Use mats. Load should not exceed 65-70% 1RM. Focus on technique and establishing a light to moderate working load.

BTWB

4 RFT: Double Unders, Power Snatches and Pull-ups

4 rounds for time of:
30 Double Unders
20 Power Snatches (75#/55#)
10 Pull-ups
Rest 2 mins

BTWB

Photo by @robcwilson @snoridgecrossfit

“Murph Challenge” this Sat. 4th of July!

Sign-up required on MindBody. No drop-in’s or guests.

Time slots (Sat. 7/4):
9-10am (Full)
10:15-11:15am (Full)
11:30am-12:30pm

Full, 1/2 or 1/4 Murph options!

The CrossFit Scholarship Program

Results

Results cont

Back Squat 3×3 at 65% 1RM & 21-18-15-12: Push Press, Back Squats and Run

Back Squat 3×3 at 65% 1RM

Back Squat 3×3 at 65% 1RM

Rest as needed between sets.
* From the rack. One person per rack, do not go heavy.

BTWB

21-18-15-12: Push Press, Back Squats and Run

21-18-15-12 reps, for time of:
Push Press (95#/65#)
Back Squat (95#/65#)
Run 200m
Rest 30 secs

BTWB

Photo by @robcwilson @snoridgecrossfit

Nicole Carroll Returns; Says “I Want to Be a Part of this Future”

Results

Results cont

4 RFT: Rows, Burpee Over Rowers and Wall Balls

4 RFT: Rows, Burpee Over Rowers and Wall Balls

4 rounds for time of:
Row 500m
10 Burpee Over Rowers
25 Wall Balls

BTWB

Photo by @robcwilson @snoridgecrossfit

Results

“Murph Challenge” next Sat. 4th of July!

Sign-up required on MindBody. No drop-in’s or guests.

Time slots (Sat. 7/4):
9-10am
10:15-11:15am
11:30am-12:30pm

Full, 1/2 or 1/4 Murph options!

Beyond Business Success: Get to Know Eric Roza

4 RFT: Run and Dumbbell Farmers Carries

4 RFT: Run and Dumbbell Farmers Carries

4 rounds for time of:
Run 400m
200m Dumbbell Farmers Carry (50#/35#)
* Use two DB or KB for Farmers Carry. Do not drop DB/KB!

BTWB

Photo by @robcwilson @snoridgecrossfit

Results

Under New Ownership: Three Major Takeaways From CrossFit Inc.’s Big Day

Castro Addresses Games Questions, Teases Regionals and Open Changes

During his routine Instagram live on Thursday, Dave Castro announced several potential adjustments to the CrossFit Games season and addressed questions surrounding the summer event. The new updates come the day after news broke of the sale of CrossFit, Inc. to Eric Roza.

Key Takeaways:

  • The Open: Castro said that there will be no Open announcements, at least he will no longer be announcing them.
  • His role with CrossFit: “I’m still here.”
  • When the 2020 Games will happen: “Maybe September.” He would later confirm that September 14-20 would be the earliest potential date for the Games in an afternoon tweet following a call with qualifying athletes.
  • If Regionals would return: “I don’t know, maybe, maybe not. Lots of decisions to make.”
  • Athlete boycott: Castro stated that all athletes who publicly declined their Games invitation will get an opportunity to compete if they change their mind.
  • On the Games backfill process: Castro addressed that due to travel restrictions that he would more than likely have to fill some spots through backfills. He expressed his confidence in the backfill athletes and that they would be up for the challenge to compete at the Games.

Thruster (From The Floor) 3-3-3-3 & 10 RFT: Thrusters, Burpees and Ring Rows

Thruster (From The Floor) 3-3-3-3

Thruster (From The Floor) 3-3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.
* Use mats. Use Moderate load to get familiar with position and movement. Not a 3RM.

BTWB

10 RFT: Thrusters, Burpees and Ring Rows

10 rounds for time of:
7 Thrusters (75#/55#)
7 Burpees
7 Ring Rows

BTWB

Photo by @robcwilson @snoridgecrossfit

2020 CrossFit Games Delayed Again, Earliest Start Date Now September 14

CrossFit Games Veterans Face-Off in West Regional of The Titan Games

Results

CrossFit Games Open 11.2

CrossFit Games Open 11.2

Complete as many rounds as possible in 15 mins of:
9 Deadlifts (155#/100#)
12 Hand Release Push-ups
15 Box Jumps (24″/20″)
* Use mats

BTWB

Photo by @robcwilson @snoridgecrossfit

HUGE NEWS!

Breaking: CrossFit Inc. Selling to Eric Roza, Ten-Year Affiliate Owner

Results

Results cont