21-18-15-12-9-6-3: Kettlebell Swings and Push-up (hand release)

21-18-15-12-9-6-3: Kettlebell Swings and Push-up (hand release)

21-18-15-12-9-6-3 reps, for time of:
Kettlebell Swing (53#/35#)
Push-up (hand release)
* Sub DB for KB swing. Use two hands and swing DB between legs to overhead using straight arms and KB technique. Keep back flat and core braced, eyes up.

Photo by @robcwilson

Our second checkout for equipment loans is complete and we had a large amount of dumbbells, kettlebells, boxes and PVC’s go out the door. Thanks for showing up and hope this helps serve you well for the duration of this stay-at-home order.  Can’t wait to see everyone back in the gym!

Crossfit announced the “Support Your Local Box” fundraiser

Registration opens tomorrow for the above event and we are programming this each Friday! Please sign up and register, regardless of any donation. It’s free and I think with everything going on it’s important to show as realistic a number of those participation around the world as possible.

I had originally programmed the 2012.1 Open WOD of 7 minutes of burpees to a 1 ft. target overhead this week but have pushed it out since I can see this being one of the events.

More info:

“The Open” At Home Edition

AMRAP 15 mins: AbMat Sit-ups, Single DB Hang Clean & Jerks and Dumbbell Goblet Squats

AMRAP 15 mins: AbMat Sit-ups, Single DB Hang Clean & Jerks and Dumbbell Goblet Squats

Complete as many rounds as possible in 15 mins of:
45 AbMat Sit-ups
30 Single Dumbbell Hang Clean & Jerks (50#/35#)
15 Dumbbell Goblet Squats (50#/35#)
* Hang C&J are not alternating. Break as needed to complete 15 per arm. If you have a KB, sub a hang C&J.

Photo by @robcwilson

UPDATE: Tuesday 3/31 from 5-6pm will be our 2nd checkout day to allow everyone EITHER one more DB/KB OR one Box (couples share a box). You can choose a box OR another KB/DB to try to loan equip out to everyone.

Please support our box!

Starts THIS Friday 4/3 with the first WOD!

From crossfit.com:

The Support Your Local Box Fundraiser is an event for the benefit of CrossFit affiliates affected by COVID-19 around the globe. You, the network of CrossFit affiliates, have proven your leadership over the past few weeks with your commitment to serving your members despite these challenging circumstances. Now, the entire CrossFit community has an opportunity to come together in support of you.

The Support Your Local Box Fundraiser format is as follows:

Event Format
Over a three-week period, CrossFit will release three classic workouts, each with a scaled option that can be performed with minimal or no equipment by athletes of any ability level. All athletes who participate will have their names displayed on the Open leaderboard during the competition and will be able to create smaller leaderboards among friends, family, and other members of their affiliate by using leaderboard hashtags.

Registration will take place on games.crossfit.com/open beginning on or before Wednesday, March 31, and will remain open for the duration of the competition. The first workout will be released on Friday, April 3.

How to Get Involved
Anyone can participate in the Support Your Local Box Fundraiser. Payment is not required. We understand that many face financial difficulties at this time, and we want everyone in your communities to have the opportunity to participate without barriers.

When participants register, they will have the option to select a contribution amount ranging from $20 to $1,000, or participate at no cost. Participants can select which affiliate they want to receive their contribution. When the competition closes, 100% of the proceeds collected will be distributed to affiliates in accordance with their roster of supporters. CrossFit, Inc. will distribute all registration funds to the designated affiliates.

FT: Air Squats, Double Unders, Air Squats and Double Unders

FT: Air Squats, Double Unders, Air Squats and Double Unders

For time:
100 Air Squats
100 Double Unders
100 Air Squats
100 Double Unders
* DU scale = 150 singles OR complete 100 line hops (jump laterally over a line; each jump =1 rep)

Congrats to Coach Shay and Andrew on their new healthy baby girl Amelie! Can’t wait for her to meet the gym family!

Photo by @robcwilson

CrossFit Announces Online Competition To Raise Cash For Affiliates

Tabata – Mountain Climbers, DB or KB Hang Snatches and Supine Toes-to-bars

“Tabata” – Mountain Climbers, DB or KB Hang Snatches and Supine Toes-to-bars

Tabata Mountain Climber
Rest 1 min
Tabata Dumbbell Hang Power Snatch, pick load
Rest 1 min
Tabata Supine Toes-to-bar

The Tabata interval is 20 secs of work followed
by 10 secs of rest for 8 intervals.
Tabata score is the total reps performed in all of the intervals.
* Mountain Climbers are Wide Stance (heel to hand) 1 count
* DB or KB Snatch complete each 20 sec with one arm, then alternate to opposite arm for next 20 sec (4 x 20s each arm)
* Supine T2B – lay flat and grab DB/KB overhead and raise toes to touch DB/KB

4 RFT: Run, Single Arm Dumbbell Rows, and Single Arm Thrusters

4 RFT: Run, Single Arm Dumbbell Rows, and Single Arm Thrusters

4 rounds for time of:
Run 200m
10 Single Arm Dumbbell Row (Left), pick load
10 Single Arm Dumbbell Row (Right), pick load
Run 200m
8 Thruster (One Arm L), pick load
8 Thruster (One Arm R), pick load
* Use KB or DB

Socially distant running photo by @robcwilson

Something to watch if you have iTunes:

Viewer’s Guide: “The Fittest”

Single Arm Bent Over Dumbbell Row

Single Arm Thruster

3 RFT: Double Unders, Goblet Squats, Lateral Burpees, Hollow Rocks and OH Tricep Extensions

3 RFT: Double Unders, Goblet Squats, Lateral Burpees, Hollow Rocks and OH Tricep Extensions

3 rounds for time of:
40 Double Unders
30 Goblet Squats, pick load
25 Lateral Burpee Over Dumbbells
20 Hollow Rocks
15 Dumbbell Overhead Tricep Extensions, pick load
* Sub KB for DB and lay on side for burpees. OH Tri Extension is two hands holding DB head or KB Handle. Lower behind head.

FQ: Handstand and HS Walk Practice & Opt. 1: AMRAP 10 mins: Handstand Push-ups and Alternating DB Snatches & Opt. 2: AMRAP 10 mins: Handstand Push-ups and KB Swings

FQ: Handstand and HS Walk Practice

For quality:
Handstand Walk Practice, 10 mins
* Practice HS, HSPU or HS Walk depending on space. Scale to HS hold and shoulder taps

Opt. 1: AMRAP 10 mins: Handstand Push-ups and Alternating DB Snatches

Complete as many rounds as possible in 10 mins of:
5 Handstand Push-ups
10 Alternating Dumbbell Snatches (50#/35#)
* Scale to 10 Pike pushups or 10 shoulder taps for HSPU

Opt. 2: AMRAP 10 mins: Handstand Push-ups and KB Swings

Complete as many rounds as possible in 10 mins of:
5 Handstand Push-ups
10 Kettlebell Swings (53#/35#)
* Scale to 10 Pike pushups or 10 shoulder taps for HSPU

Photo by @robcwilson

With the latest Stay-at-home announcement from the Gov. it appears we will remain closed another week.  Tentatively hoping for being able to reopen on 4/8.  We are assessing what this announcement means for our gym and trying to understand the impacts. We will be communicating our plans for April and beyond as we learn more.

We also wanted to fill you in on how we are trying to continue to offer services and value to our members:

  • We are programming a daily workout everyday that can be done at home. We are publishing it on several different places (this website under “workout of the day”, our Instagram account, and also on beyondthewhiteboard.com).  Most of these are bodyweight workouts and have modifications in the notes.
  • We have been including WOD movement demo videos from YouTube sources in the beyondthewhiteboard.com app for anything unfamiliar and to show good technique and form.
  • We have loaned out equipment for our members in the form of either one dumbbell or one kettlebell, one abMat, and a jump rope for anyone in need. If you have been unable to receive this and want to check out equipment please let us know and we can coordinate a time with you.
  • Our gym community has come together through our Facebook group sharing videos of their at-home workouts, and we encourage everyone to continue this!
  • Links to these resources can be found on the bottom of our website.

Please hang in there with us and continue to check back here for updates, daily at home workouts you can do and other CrossFit related info.   We truly appreciate your support!

Rogue Joins the Fight Against COVID-19

Stronger Together: CrossFit Games Athletes Deliver Messages of Hope to Global Community

AMRAP 15 mins: Hand Release Push-Ups, Reverse Lunges and Sit-ups

AMRAP 15 mins: Hand Release Push-Ups, Reverse Lunges and Sit-ups

 

Complete as many rounds as possible in 15 mins of:
5 Hand Release Push-Ups
10 Reverse Lunges
15 Sit-ups
* Lunges are alternating. If you don’t have an AbMat then fold a towel over to fit into your lumbar curve similar to an AbMat

Photo by @robcwilson

Hand Release Push-Ups

Reverse Lunges

AbMat Situps

Opt. 1: 10 RFT: Single DB Hang Clean & Jerks, DB Box Step-ups and Single Arm Overhead Carries & Opt. 2: 10 RFT: Kettlebell Sumo Deadlift High-pulls, KB Box Step-ups and Single Arm KB Overhead Carry

Opt. 1: 10 RFT: Single DB Hang Clean & Jerks, DB Box Step-ups and Single Arm Overhead Carries

10 rounds for time of:
8 Single Dumbbell Hang Clean & Jerks (50#/35#)
12 Dumbbell Box Step-ups
Single Arm Overhead Carry, 50 ft
* If you have a KB see Alternate Option 2
** For Box alternate, find a bench, wall, or other object you are comfortable stepping up to with DB.
*** Sub DB or KB Goblet Alternating Reverse Lunge for Step ups.

Opt. 2: 10 RFT: Kettlebell Sumo Deadlift High-pulls, KB Box Step-ups and Single Arm KB Overhead Carry

10 rounds for time of:
8 Kettlebell Sumo Deadlift High-pulls (53#/35#)
12 Kettlebell Box Step-ups
Single Arm Kettlebell Overhead Carry, 50 ft
* If you have a DB see Alternate Option 1
** For Box alternate, find a bench, wall, or other object you are comfortable stepping up to with KB.
*** Sub DB or KB Goblet Alternating Reverse Lunge for Step ups.

Photo by @robcwilson

Survival Of The Fittest: The Sanctionals Workforce Dilemma