Category: Beyond the Whiteboard

Team WOD: Chipper: Box Jumps, Ball Slams, Box Jump Overs, and Burpee Box Jump Overs & Solo WOD: Chipper: Box Jumps, Ball Slams, Box Jump Overs, and Burpee Box Jump Overs

Team WOD: Chipper: Box Jumps, Ball Slams, Box Jump Overs, and Burpee Box Jump Overs

For time:
100 Box Jumps (24″/20″)
80 Ball Slams (30#/20#)
60 Box Jump Overs (24″/20″)
40 Ball Slams (30#/20#)
20 Burpee Box Jump Overs (24″/20″)

BTWB

Solo WOD: Chipper: Box Jumps, Ball Slams, Box Jump Overs, and Burpee Box Jump Overs

For time:
50 Box Jumps (24″/20″)
40 Ball Slams (30#/20#)
30 Box Jump Overs (24″/20″)
20 Ball Slams (30#/20#)
10 Burpee Box Jump Overs (24″/20″)

BTWB

Photo by @snoridgecrossfit

Results

Seated Dumbbell Shoulder Press 6-6-6-6 & Death By Alternating Single Arm Devil Press & Checkout: Tabata AbMat Sit-up

Seated Dumbbell Shoulder Press 6-6-6-6

Seated Db Shoulder Press 6-6-6-6

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

BTWB

Death By Alternating Single Arm Devil Press

Death By Alternating Single Arm Devil Press

With a continuously running clock perform:
1 Alternating Single Arm Devil Press (50#/35#)
2 Alternating Single Arm Devil Press
3 Alternating Single Arm Devil Press
…
Continuing this for as long as you are able.

BTWB

Checkout: Tabata AbMat Sit-up

Tabata AbMat Sit-up

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.

BTWB

Photo by @snoridgecrossfit

Results

Seated Dumbbell Shoulder Press 6-6-6-6 & Death By Alternating Single Arm Devil Press

Seated Dumbbell Shoulder Press 6-6-6-6

Seated Db Shoulder Press 6-6-6-6

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

BTWB

Death By Alternating Single Arm Devil Press

Death By Alternating Single Arm Devil Press

With a continuously running clock perform:
1 Alternating Single Arm Devil Press, 22.5/15 kg in the first 1 min
2 Alternating Single Arm Devil Press, 22.5/15 kg in the second 1 min
3 Alternating Single Arm Devil Press, 22.5/15 kg in the third 1 min
…
Continuing this for as long as you are able.

BTWB

EMOM for 8 mins: Squat Snatch & FT: Row Cal and Squat Snatches

EMOM for 8 mins: Squat Snatch

 

1 Squat Snatch, pick load

Every 1 min for 8 mins.

BTWB

 

FT: Row Cal and Squat Snatches

 

For time:
42 Row Calories
21 Squat Snatches (95#/65#)
30 Row Calories
15 Squat Snatches
18 Row Calories
9 Squat Snatches
12 Row Calories
6 Squat Snatches

BTWB

 

Photo by @snoridgecrossfit

Events:

  • Memorial Day Murph – 5/30 Monday
    • Classes will be 8:30, 9:30, 10:30am
    • All other classes cancelled
    • We will make sure we fit you in! Sign-up required!
    • Variations to choose: Murph, 1/2 Murph, 1/4 Murph
  • Benchmark Week – Tuesday 5/31 through Saturday 6/4. We will program one classic CrossFit benchmark workout each day. Stay tuned!

This weekend, the live Semifinals continue May 27-29 with the Mid-Atlantic CrossFit Challenge in Knoxville, Tennessee, and CrossFit Fittest in Cape Town, in Stellenbosch University, Stellenbosch, South Africa.

Check out livestreams of the Mid-Atlantic CrossFit Challenge and the Fittest in Cape Town throughout the weekend on the CrossFit Games site and in the CrossFit Games App. 


Mid-Atlantic CrossFit Challenge Day 1
Mid-Atlantic CrossFit Challenge Day 2
Mid-Atlantic CrossFit Challenge Day 3

Results

Complex: Cleans, Front Squats, and Jerks: 1-1-1 & 10 RFT: Run and Rope Climbs

Complex: Cleans, Front Squats, and Jerks: 1-1-1

1x [3 Cleans + 2 Front Squats + 1 Jerk]
1x [3 Cleans + 2 Front Squats + 1 Jerk]
1x [3 Cleans + 2 Front Squats + 1 Jerk]

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

BTWB

10 RFT: Run and Rope Climbs

10 rounds for time of:
Run 100m
1 Rope Climb

BTWB

Photo by @snoridgecf

Results

Results cont

Bench Press 10-8-6-4 & AMRAP 16 mins: Double Unders, Deadlifts, Toes-to-bars, and Ring Dips

Bench Press 10-8-6-4

Bench Press 10-8-6-4

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

BTWB

AMRAP 16 mins: Double Unders, Deadlifts, Toes-to-bars, and Ring Dips

Complete as many rounds as possible in 16 mins of:
24 Double Unders
12 Deadlifts (155#/105#)
8 Toes-to-bars
6 Ring Dips

BTWB

Photo by @snoridgecf

Results

Back Squat 1-1-1 & FT: Rows, Thrusters and Chest-to-bar Pull-ups

Back Squat 1-1-1

Back Squat 1-1-1

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

BTWB

FT: Rows, Thrusters and Chest-to-bar Pull-ups

For time:
Row 1000m
50 Thrusters (45#/35#)
30 Chest-to-bar Pull-ups

BTWB

Photo by @snoridgecrossfit

What Did We Learn from Syndicate Crown, CrossFit’s Centerpiece Semifinal?

Results

Results cont

Team WOD: AMRAP 25 mins: Partner Wall Balls, KB Swings, MB Sit-ups, Push-ups, and MB Run & Solo WOD: AMRAP 16 mins w/ Buy-in: Rows, Wall Balls, KB Swings, MB Sit-ups, Push-ups and Shuttle Run

Team WOD: AMRAP 25 mins: Partner Wall Balls, KB Swings, MB Sit-ups, Push-ups, and MB Run

Complete as many rounds as possible in 25 mins of:
50 Partner Alternating Wall Balls (20#/14#)
40 Kettlebell Swings (70#/53#)
30 Medicine Ball Sit-ups (20#/14#)
20 Hand Release Push-ups
200m Partner Med Ball Run (20#/14#)

BTWB

Solo WOD: AMRAP 16 mins w/ Buy-in: Rows, Wall Balls, KB Swings, MB Sit-ups, Push-ups and Shuttle Run

In 16 mins do:
Row 500m
then in the remaining time, AMRAP of:
25 Wall Balls (20#/14#)
20 Kettlebell Swings (70#/53#)
15 Medicine Ball Sit-ups (20#/14#)
10 Hand Release Push-ups
50 ft. Shuttle Run

BTWB

Photo by @robcwilson @snoridgecrossfit

Results

SNORIDGE CROSSFIT