Month: November 2020

AMRAP 15 mins: Air Squats, Walking Lunges and AbMat Sit-ups

AMRAP 15 mins: Air Squats, Walking Lunges and AbMat Sit-ups

Complete as many rounds as possible in 15 mins of:
12 Air Squats
12 Walking Lunges
24 AbMat Sit-ups
* Sub alternating reverse lunges if you do not have room.

Warm-up:
-Arm Circles (30 sec)
-Torso Rotations (30 sec)
-Leg Swings (30 sec)
-Bootstraps (30 sec)
-PVC Passthrus (3 reps, inch hands in, 3 reps, until sticking point) (1 min)
-PVC OHS 10 reps

Air Squats
3 x air squat + 3 sec bottom hold
5 x air squat

Lunges
8 x lunges

Plank Hold
-Perform a 20-25 sec hold

BTWB

Photo by @robcwilson @snoridgecrossfit

For current members we will be loaning out equipment this week to use at home. See below.
Equipment Checkout:
  • Option 1: 11/18 Wednesday from 5-6pm
  • Option 2: 11/20 Friday from 4-5pm
If you cannot make either of these times please email us for an appointment
  • 1 each: Kettlebell, Dumbbell, jump rope, AbMat or Box Jump (until we run out)
    • If we run out we will limit to one DB or KB
    • Couples need to share items like AbMat, Box
  • No rowers, bars, bumpers, or med balls as we don’t have enough for everyone
  • If you already have equipment at home please leverage that to allow for others to borrow from the gym
  • Dues need to be current to loan out equipment
  • We will continue to program workouts you can do at home during this time. Check the website and/or beyondthewhiteboard.com daily
  • TBD: Weather permitting we will explore if we schedule weekend outdoor classes in the alley. Check Facebook for updates and if we have Saturday classes outside we will manage sign-ups in MindBody.
Stay positive that we will be back in the gym in 4 weeks!
3-2-1-25 days to GO!

Burpees: 100 Reps for Time

Burpees: 100 Reps for Time

For time:
100 Burpees
* Yay burpees!

BTWB

Photo by @robcwilson @snoridgecrossfit

1st day for Equipment checkout is done!

    • If you missed today then the makeup is this Friday at 4-5pm.

If you didn’t know please check your email as well as our gym Facebook group for more details.

As The Open Approaches, More Communities Brace For Lockdown

Imbalance Testing Day

Imbalance Testing Day – Part 1

 

A single set of Push-ups for max reps.
Rest 5 mins before part 2.

BTWB

Imbalance Testing Day – Part 2

 

Plank Shoulder Taps : Max Set
A single set of Plank Shoulder Taps for max reps.
 
 
Rest 5 mins before part 3.
 
BTWB
 

Imbalance Testing Day – Part 3

 

Run 800 m TT
Run 800 m This is an all out effort for time.

 

BTWB
 
 
 
Photo by @robcwilson @snoridgecrossfit

Urge Congress to Provide COVID Relief to Help Gyms Survive 

Government actions around the COVID-19 pandemic have devastated local gyms, putting thousands of gyms at risk of closing forever. The Community Gyms Coalition, an alliance of more than 15,000 local fitness facilities, is urging Congress to provide up to $30 billion in direct relief to help local gyms survive and recover. To convince Congress to support this approach, we need your help. Please take five minutes to send an email to your members of Congress to urge them to include direct support for gyms in any upcoming relief legislation.

Gym Closures Pt. Deux

ATTENTION:

In case you haven’t heard the the latest Governor’s announcement, gyms are ordered to shut down STARTING TUESDAY 11/17 until 12/13.

As of now we will plan to reopen on Monday 12/14.

Our last full day of classes is Monday 11/16 (including the Teens class at 4pm).

After being forced to close for 4 months (March-June) and having significant losses to our revenue, we had recently climbed back some despite being limited in classes. Membership rebound had been encouraging for September and October. We need your support and hope each and every one of you stick with us and will not drop your membership. That said we understand of course that everyone is impacted by this in some way. Please email us if you need to make any updates on your membership.

Please stay tuned for details around equipment checkout dates later this week (no rowers, bars and bumpers as we don’t have enough for everyone). We will continue to program workouts you can do at home during this and will loan out a combo of KB/DB, abMat, box and rope. We will also send an email out by tomorrow to all current members.

New COVID-19 restrictions on businesses, social gatherings start taking effect tonight

Back Squat 6-6-6 & AMRAP 18 mins: Rows, Back Squats and Pull-ups

Back Squat 6-6-6

 

Back Squat 6-6-6

Use the heaviest weight you can for each set.
Rest as needed between sets.

BTWB

 

AMRAP 18 mins: Rows, Back Squats and Pull-ups

 

Complete as many rounds as possible in 18 mins of:
Row 250m
10 Back Squats (95#/65#)
6 Pull-ups

BTWB

 

Photo by @robcwilson @snoridgecrossfit

Results

Results cont

AMRAP 10 mins: Deadlifts, Hang Power Cleans, Front Squats and Push Press & Team WOD: AMRAP 15 mins: Deadlifts, Hang Power Cleans, Push Press and Front Squats

AMRAP 10 mins: Deadlifts, Hang Power Cleans, Front Squats and Push Press

Complete as many rounds as possible in 10 mins of:
1 Deadlift (115#/75#)
1 Hang Power Clean (115#/75#)
1 Front Squat (115#/75#)
1 Push Press (115#/75#)

* Any time the weight settles on the ground perform 5 Burpees.

BTWB

Team WOD: AMRAP 15 mins: Deadlifts, Hang Power Cleans, Push Press and Front Squats

As a team of 2 complete as many rounds as possible in 15 Mins of:
4 Deadlifts (135#/95#)
3 Hang Power Cleans (135#/95#)
2 Push Press (135#/95#)
1 Front Squat (135#/95#)

* One bar per team. Alternate work/rest with partner.
* Switch after each full ROUND with your partner.

Post total rounds.

BTWB

Photo by @robcwilson @snoridgecrossfit

Results

Lifting: Dumbbell Floor Press and Dumbbell Bent Over Rows & AMRAP 20 mins: Hang Power Snatches, Toes-to-bars and Box Jumps

Lifting: Dumbbell Floor Press and Dumbbell Bent Over Rows

Dumbbell Floor Press 10-10-10-10, using heaviest weight per set
Double Dumbbell Bent Over Row 8-8-8-8, using heaviest weight per set

BTWB

AMRAP 20 mins: Hang Power Snatches, Toes-to-bars and Box Jumps

Complete as many rounds as possible in 20 mins of:
5 Hang Power Snatches (95#/65#)
10 Toes-to-bars
15 Box Jumps  (24″/20″)

BTWB

Photo by @robcwilson @snoridgecrossfit

Vellner and Fikowski Announce the “Lock-Down Bro-Down,” Coming November 20

Results

Squat Clean 1-1-1-1-1 & 5 RFT: Wall Balls and Ball Slams

Squat Clean 1-1-1-1-1

Squat Clean 1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

BTWB

5 RFT: Wall Balls and Ball Slams

5 rounds for time of:
20 Wall Balls (20#/14#)
15 Ball Slams (30#/20#)

BTWB

Photo by @robcwilson

If you haven’t noticed in the past week we have been publishing the daily WOD to this website (in addition to Instagram) overnight. This allows you to see the workout when you wake up. Thanks to Joe for writing the #joecode for making this happen since beyondthewhiteboard.com put up their paywall to see the daily workout!

Eric Roza Lays Out New Approach, Details For 2021 And Beyond

The Open Starts In 100 Days

Results

Results cont

SNORIDGE CROSSFIT