Category: Beyond the Whiteboard

Team WOD: 40 RFT: Wall Balls, Handstand Push-ups, and Power Cleans & Solo WOD: Holleyman & Opt. 2: 20 RFT: Wall Balls, Handstand Push-ups and Power Cleans

Team WOD: 40 RFT: Wall Balls, Handstand Push-ups, and Power Cleans

40 rounds for time of:
5 Wall Balls, 20/14 lbs
3 Handstand Push-ups
1 Power Clean, 185/125 lbs

BTWB

Solo WOD: Holleyman

30 rounds for time of:
5 Wall Balls, 20/14 lbs
3 Handstand Push-ups
1 Power Clean, 225/155 lbs

U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.

BTWB

Opt. 2: 20 RFT: Wall Balls, Handstand Push-ups and Power Cleans

20 rounds for time of:
5 Wall Balls, 20/14 lbs
3 Handstand Push-ups
1 Power Clean, 185/135 lbs

BTWB

Team WOD: AMRAP 20 mins: Burpees, Rope Climbs, and Double Unders & Solo WOD: AMRAP 10 mins: Burpees, Rope Climbs and Double Unders & Team WOD: Optional Checkout

Team WOD: AMRAP 20 mins: Burpees, Rope Climbs, and Double Unders

With a partner, alternating full rounds – AMRAP in 20 mins of:
5 Burpees
1 Rope Climb (15 ft.)
30 Double Unders

BTWB

Solo WOD: AMRAP 10 mins: Burpees, Rope Climbs and Double Unders

Complete as many rounds as possible in 10 mins of:
10 Burpees
1 Rope Climb (15 ft.)
20 Double Unders

BTWB

Team WOD: Optional Checkout

4 rounds for time of:
50m Sled Push (245#/200#)
50m Farmers Walk (Kettlebell) (70#/53#)

  • Alternate 25m with your partner
BTWB

Photo by @snoridgecrossfit

4th of July Schedule (Monday 7/4):

  • 9:30am class
  • 10:30am class
  • All other class times cancelled that day (rest of week are normal hours)
  • Team and Solo WOD options for all classes

Meet the Final Four Added to the Games Roster

Workout Winners From the Last-Chance Qualifier

The Last-Chance Qualifier wrapped up on Friday. Over the course of two days, 30 men and 30 women competed in a series of four workouts in one final attempt to qualify for this year’s Games. The capacity displayed by the winners of each workout is worth watching.

WATCH THE WINNING WORKOUTS

Results

3 Deadlift + 2 Hang Power Clean + 1 Jerk 1-1-1-1-1 & Opt. 1: AMRAP 15 mins: Run, Deadlifts, Hang Power Cleans and Push Jerks & Opt. 2: AMRAP 20 mins: Run, Deadlifts, Hang Power Cleans and Push Jerks

3 Deadlift + 2 Hang Power Clean + 1 Jerk 1-1-1-1-1

3 Deadlift + 2 Hang Power Clean + 1 Jerk 1-1-1-1-1

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

BTWB

Opt. 1: AMRAP 15 mins: Run, Deadlifts, Hang Power Cleans and Push Jerks

Complete as many rounds as possible in 15 mins of:
Run 200m
12 Deadlifts (115#/75#)
9 Hang Power Cleans
6 Push Jerks

BTWB

Opt. 2: AMRAP 20 mins: Run, Deadlifts, Hang Power Cleans and Push Jerks

Complete as many rounds as possible in 20 mins of:
Run 200m
3 Deadlifts (135#/95#)
5 Hang Power Cleans
7 Push Jerks

BTWB

Photo by @snoridgecrossfit

Results

Weighted Strict Pull-up 3-3-3-3-3 & Chipper: MB Cleans, Ring Dips, Pull-Ups and Push-Ups

Weighted Strict Pull-up 3-3-3-3-3

Weighted Strict Pull-up 3-3-3-3-3

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

BTWB

Chipper: MB Cleans, Ring Dips, Pull-Ups and Push-Ups

For time:
30 Medicine Ball Cleans (20#/14#)
30 Ring Dips
30 Medicine Ball Cleans
30 Chest-to-bar Pull-ups
30 Medicine Ball Cleans
30 Push-ups
30 Medicine Ball Cleans

BTWB

Photo by @snoridgecrossfit

4th of July Schedule (Monday 7/4):

  • 9:30am class
  • 10:30am class
  • All other class times cancelled that day (rest of week are normal hours)
  • Team and Solo WOD options for all classes

Results

Front Squat 2-2-2 & Death By: DB Thrusters

Front Squat 2-2-2

Front Squat 2-2-2

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

BTWB

Death By: DB Thrusters

Death By Dumbbell Thruster

With a continuously running clock perform:
1 Dumbbell Thruster (50#/35#) in the first 1 min
2 Dumbbell Thrusters in the second 1 min
3 Dumbbell Thrusters in the third 1 min
…
Continuing this for as long as you are able.

BTWB

Photo by @snoridgecrossfit

2022 Last-Chance Qualifier Workouts Released

The Last-Chance Qualifier gives athletes who narrowly missed a spot at the Semifinals one more chance to make it to this year’s CrossFit Games in Madison. Athletes will have from Wednesday through Friday to complete the four workouts. At the close of competition, the top two men and top two women will receive a ticket to the Games.

The LCQ workouts are designed to separate the very, very good from the best, but don’t be surprised to see renditions of them as Workouts of the Day this week.

Results

Shoulder Press 7-7-7 & FGB Style: Sumo Deadlift High-pulls, Push Press and Row Cal

Shoulder Press 7-7-7

Shoulder Press 7-7-7

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

BTWB

FGB Style: Sumo Deadlift High-pulls, Push Press and Row Cal

5 rounds, 1 min per station, of:
Sumo Deadlift High-pull (75#/55#)
Push Press (75#/55#)
Row Calories
Rest 1 min

Perform this like “Fight Gone Bad,” by rotating
immediately to the next station every 1 min,
the clock does not stop or reset between stations.

BTWB
Photo by @snoridgecrossfit

4th of July Schedule (Monday 7/4):

  • 5:30am class
  • 9:30am class
  • 10:30am class
  • All other class times cancelled that day (rest of week are normal hours)
  • Team and Solo WOD options for all classes

Results

Results cont

Team WOD: Runs, Back Squats, Lateral Burpees, and Pull-ups & Solo WOD: Runs, Back Squats, Lateral Burpees, and Pull-ups

Team WOD: Runs, Back Squats, Lateral Burpees, and Pull-ups

For time:
Partner Run 400m
60 Back Squats (115#/75#)
40 Lateral Burpee Over Barbells
20 Pull-ups
40 Back Squats (135#/95#)
30 Lateral Burpee Over Barbells
20 Pull-ups
20 Back Squats (155#/105#)
20 Lateral Burpee Over Barbells
20 Pull-ups
Partner Run 400m

BTWB

Solo WOD: Runs, Back Squats, Lateral Burpees, and Pull-ups

For time:
Run 400m
30 Back Squats (115#/75#)
20 Lateral Burpee Over Barbells
10 Pull-ups
20 Back Squats (135#/95#)
15 Lateral Burpee Over Barbells
10 Pull-ups
10 Back Squats (155#/105#)
10 Lateral Burpee Over Barbells
10 Pull-ups
Run 400m

BTWB

Photo by @snoridgecrossfit

Results

Squat Clean Thruster 1-1-1-1-1 & FT: Row Buy-In; Ball Slams and AbMat Sit-ups

Squat Clean Thruster 1-1-1-1-1

Squat Clean Thruster 1-1-1-1-1

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

BTWB

FT: Row Buy-In; Ball Slams and AbMat Sit-ups

For time:
Row 1000m
— then —
40 Ball Slams (30#/20#)
40 AbMat Sit-ups
30 Ball Slams
30 AbMat Sit-ups
20 Ball Slams
20 AbMat Sit-ups
10 Ball Slams
10 AbMat Sit-ups

BTWB

Photo by @snoridgecrossfit

Results

Lifting: Bent Over Barbell Rows and Strict HSPU & AMRAP 15 mins: Rows, Rope Climbs, Handstand Push-ups and KB Swings

Lifting: Bent Over Barbell Rows and Strict HSPU

Bent Over Barbell Row 4-4-4-4-4, using heaviest weight per set
Strict Handstand Push-up 3-3-3-3-3, using heaviest weight per set

BTWB

AMRAP 15 mins: Rows, Rope Climbs, Handstand Push-ups and KB Swings

Complete as many rounds as possible in 15 mins of:
Row 250m
1 Rope Climb
5 Handstand Push-ups
15 Kettlebell Swings (53#/35#)

BTWB

Photo by @snoridgecrossfit

Results

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