Beyond the Whiteboard – Page 119

As a Team of 2, complete for time:
70 Row (calories)
80 Overhead Squats (95#/65#)
70 Pull-ups
80 Push Press (95#/65#)
6 Rope Climbs (15 ft.)
400m Partner Run as a team

* Alternate work with your partner as one works, one rests. For the final run (run as a team),

Post total time.

BTWB

Solo WOD: Chipper: Row, Overhead Squats, Pull-ups, Push Press, Rope Climbs and Run

For time:
35 Row Calories
40 Overhead Squats (95#/65#)
35 Pull-ups
40 Push Press
3 Rope Climbs (15 ft.)
Run 400m

BTWB

Photo by @snoridgecrossfit

Next Saturday!

Events:

SRCF Gymnastics Skills Clinic

When: 10/22 Saturday 9:45am-11:15am
Where: SRCF
Cost: $20 (Register via MindBody)
Led by Coaches Julianna, Reid, Zeke and Tom

This 1.5 hour course by your SRCF Coaches will focus on various basic and advanced gymnastics skills, progressions and drills to improve technique and mastery of bodyweight movements.Movements covered will include muscle-ups (Ring and Bar), rope climbs (foot lock and legless), handstand skills (Walks, Holds and Kipping), and kipping on bar and rings (Chest to Bar, Butterfly).

More Venue Possibilities for the 2024-27 CrossFit Games in Birmingham

Results

Front Racked Alternating Reverse Lunge 6-6-6 & AMRAP 15 mins: Run, Single DB Overhead Walking Lunges, and Alt DB Snatches

Front Racked Alternating Reverse Lunge 6-6-6

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

BTWB

AMRAP 15 mins: Run, Single DB Overhead Walking Lunges, and Alt DB Snatches

Complete as many rounds as possible in 15 mins of:
Run 300m
12 Single Arm Dumbbell Overhead Walking Lunges (50#/35#)
20 Alternating Dumbbell Snatches (50#/35#)

BTWB

Photo by @snoridgecrossfit

CrossFit Games Veterans Offer Mixed Reactions to 2023 Season Changes

Results

E2MOM for 10 mins: Deadlift & 5x AMRAP 3 mins: Deadlifts, Box Jumps and Ball Slams

E2MOM for 10 mins: Deadlift

5 Deadlifts, pick load

Every 2 mins for 10 mins.

BTWB

5x AMRAP 3 mins: Deadlifts, Box Jumps and Ball Slams

For 5 cycles:
AMRAP in 3 mins of:
3 Deadlifts (205#/145#)
6 Box Jumps (24″/20″)
9 Ball Slams (30#/20#)

Rest 1 min between each cycle.
For each cycle restart the AMRAP.

BTWB

Photo by @snoridgecrossfit

Results

Back Squat: 1RM & 5 RFT: Wall Balls and Toes-to-bars

Back Squat: 1RM

Log your best Back Squat 1 rep max lift.

Only log the heaviest 1 rep, do not include sets prior to it.

BTWB

5 RFT: Wall Balls and Toes-to-bars

5 rounds for time of:
12 Wall Balls (20#/14#)
12 Toes-to-bars

BTWB

Photo by @snoridgecrossfit

Events:

SRCF Gymnastics Skills Clinic

When: 10/22 Saturday 9:45am-11:15am
Where: SRCF
Cost: $20 (Register via MindBody)
Led by Coaches Julianna, Reid, Zeke and Tom

Results

Bench Press 2-2-2 & Opt. 1: FT: Row Cal and Burpee Pull-ups & Opt. 2: FT: Row Cal and Burpee Ring Muscle-ups

Bench Press 2-2-2

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

BTWB

Opt. 1: FT: Row Cal and Burpee Pull-ups

For time:
40/30 Row Calories
40 Burpee Pull-ups

BTWB

Opt. 2: FT: Row Cal and Burpee Ring Muscle-ups

For time:
40/30 Row Calories
15 Burpee Ring Muscle-ups

BTWB

Photo by @snoridgecrossfit

Events:

SRCF Gymnastics Skills Clinic

When: 10/22 Saturday 9:45am-11:15am
Where: SRCF
Cost: $20 (Register via MindBody)
Led by Coaches Julianna, Reid, Zeke and Tom

This 1.5 hour course by your SRCF Coaches will focus on various basic and advanced gymnastics skills, progressions and drills to improve technique and mastery of bodyweight movements.

Movements covered will include muscle-ups (Ring and Bar), rope climbs (foot lock and legless), handstand skills (Walks, Holds and Kipping), and kipping on bar and rings (Chest to Bar, Butterfly).

Results