Beyond the Whiteboard – SNORIDGE CROSSFIT

Accessory Work: Single Arm Bent Over Row 15-15-15 & FT: Air Squats, Walking Lunges, Push-ups

Accessory Work: Single Arm Bent Over Row 15-15-15

Single Arm Bent Over Row 15-15-15

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

FT: Air Squats, Walking Lunges, Push-ups

For time:
50 Air Squats
20 Walking Lunges
20 Push-ups
40 Air Squats
20 Walking Lunges
20 Push-ups
30 Air Squats
20 Walking Lunges
20 Push-ups
20 Air Squats
20 Walking Lunges
20 Push-ups
10 Air Squats
20 Walking Lunges
20 Push-ups

BTWB

10-9-8-7-6-5-4-3-2-1: Kettlebell Swings, Box Jump Overs and Goblet Squats

10-9-8-7-6-5-4-3-2-1 reps, for time of:
Kettlebell Swing, 55/35 lbs
Box Jump Over, 24/20 in
Goblet Squat, 55/35 lbs
* Use 53/35 KB or 50/35 DB for RX

BTWB

@Home: 4 RFT: Run, Single Arm DB Deadlifts and Alternating DB Snatches & Outdoor WOD: 4 RFT: Run, Deadlifts and Power Snatches

@Home: 4 RFT: Run, Single Arm DB Deadlifts and Alternating DB Snatches

4 rounds for time of:
Run 200m
24 Single Arm Dumbbell Deadlifts, pick load
16 Alternating Dumbbell Snatches, pick load

* Single arm DB DL complete 12 reps each arm. Sub KB snatches (or KB Swings) if you don’t have a DB.

Outdoor WOD: 4 RFT: Run, Deadlifts and Power Snatches

4 rounds for time of:
Run 200m
24 Deadlifts (115#/75#)
12 Power Snatches (115#/75#)

BTWB

Photo by @robcwilson @snoridgecrossfit

Results

AMRAP 20 mins: Hand Release Push-ups, Alternating V-ups and Air Squats

Complete as many rounds as possible in 20 mins of:
10 Hand Release Push-ups
20 Alternating Single Leg V-ups
30 Air Squats

BTWB

Photo by @robcwilson @snoridgecrossfit

SCHEDULE:

This Friday 11/27 we will have three outdoor classes (45 min each)

Please sign up via MindBody.

Times:

9:30-10:15am
10:15-11:00am
11:00-11:45am

– Sign-ups spots are limited with one wait list spot per class

– Spots only for current members

– 45 minutes per class

– Wait out front of the gym for each class to be screened and to allow them to clean up / leave. Then you will need to go around back.

– No hanging out after around back or inside the gym

If it stays dry Saturday we will add some AM classes. We appreciate your cooperation!

CrossFit Headquarters Moves To Boulder, Colorado

Death By – Dumbbell Goblet Thrusters and Burpees: 1 rep + 1 rep

“Death By” – Dumbbell Goblet Thrusters and Burpees: 1 rep + 1 rep

With a continuously running clock perform:
1 Dumbbell Goblet Thruster and 1 Burpee in the first 1 min
2 Dumbbell Goblet Thrusters and 2 Burpees in the second 1 min
3 Dumbbell Goblet Thrusters and 3 Burpees in the third 1 min
…
Continuing this for as long as you are able.
* Add 1 rep to both exercises each rd. Must complete all reps for both exercise in the minute.

BTWB

Photo by @robcwilson @snoridgecrossfit

Tia-Clair Toomey’s Secret Weapon

Weighted Box Step-up 16-16-16 & 30-20-10-20-30: Single Dumbbell Hang Clean & Jerks and Box Jumps

Weighted Box Step-up 16-16-16

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

BTWB

30-20-10-20-30: Single Dumbbell Hang Clean & Jerks and Box Jumps

30-20-10-20-30 reps, for time of:
Single Dumbbell Hang Clean & Jerk (53#/35#)
Box Jump (24″/20″)
* Sub a single arm KB Hang Clean and Jerk. Split reps evenly each arm.

BTWB

Photo by @robcwilson @snoridgecrossfit

@Home: FT: Run, Kettlebell Swings and Kettlebell Sumo Deadlift High Pulls & Outdoor WOD: FT: Run, Clean & Jerks and Run

@Home: FT: Run, Kettlebell Swings and Kettlebell Sumo Deadlift High Pulls

For time:
Run 800m
— then —
3 rounds of:
21 Kettlebell Swings (53#/35#)
15 Kettlebell Sumo Deadlift High-pulls (53#/35#)
— then —
Run 800m
* Dumbbell Subs:
Swing: Perform a Two handed DB swing for KB
SDHP: Alternating single arm DB High Pull (see demo video)

Warm-up:
-Arm Circles (30 sec)
-Wrist Rolls (30 sec)
-Torso Rotations (30 sec)
-Leg Swings (30 sec)
-Bootstraps (30sec)
-PVC Passthrus (3 reps)
-Walk on tippy-toes
-High knees
-Butt kickers

2 Rounds of 10 reps
-Air Squats
-Push-ups

BTWB

Outdoor WOD: FT: Run, Clean & Jerks and Run

For time:
Run 800m
30 Clean & Jerks, pick load
Run 800m
* Limited Saturday outdoor classes behind gym. Sign-up required.

BTWB

Photo by @robcwilson @snoridgecrossfit

On Saturday the weather cooperated and allowed us to hold 4 outdoor class times. Cross your fingers that the weather holds for this Friday or Saturday and if it is dry we will plan to have some limited class times to sign up for. Stay tuned!

On Thursday we will not be programming a workout due to Thanksgiving. If you want to workout then go for a run or find an old one from the April-May timeframe on the site.

Changes Continue for Brooke Wells; Leaves CompTrain

Results

5 RFT: Double Unders and Alternating Dumbbell Snatches

5 rounds for time of:
35 Double Unders
20 Alternating Dumbbell Snatches, pick load
* Sub KB swings if you do not have a dumbbell.
* DB power snatches touch both ends to floor, do not drop DB, alternate hands each snatch.

BTWB

Photo by @robcwilson @snoridgecrossfit

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.