Category: Beyond the Whiteboard

Team WOD: AMRAP 20 mins: Row, Wall Balls and KB Swings & Solo WOD: 5 RFT: Wall Balls, KB Swings and Row

Team WOD: AMRAP 20 mins: Row, Wall Balls and KB Swings

In teams of 2 complete as many rounds as possible in 20 mins of:
10 Row Calories
15 Wall Balls (20#/14#)
15 Kettlebell Swings (53#/35#)

Alternate exercises: team member 1 starts with the row. When he/she reaches 10 Row Calories, team member 2 starts the Wall Balls. When he/she finishes 15 Wall Balls, team member 1 starts the Kettlebell Swings. When he/she finishes team member 2 starts Rowing, and so on and so forth…Log total rounds completed and team member in notes.

BTWB

Solo WOD: 5 RFT: Wall Balls, KB Swings and Row

5 rounds for time of:
15 Wall Balls (20#/14#)
15 Kettlebell Swings (53#/35#)
15 Row (calories)

BTWB

Photo by @robcwilson @snoridgercrossfit

Results

Team WOD: AMRAP 20 mins: Row, Wall Balls and KB Swings

Team WOD: AMRAP 20 mins: Row, Wall Balls and KB Swings

In teams of 2, complete as many rounds as possible in 20 mins of:
10 Row Calories
15 Wall Balls, 20/14 lbs
15 Kettlebell Swings, 1.5/1 pood

Alternate exercises: team member 1 starts with the row. When he/she reaches 10 Row Calories, team member 2 starts the Wall Balls. When he/she finishes 15 Wall Balls, team member 1 starts the Kettlebell Swings. When he/she finishes team member 2 starts Rowing, and so on and so forth…Log total rounds completed and team member in notes.

BTWB

Deadlift 4-4-2-2 & 7 RFT: Run, Dumbbell Thrusters, and Deadlifts

Deadlift 4-4-2-2

Deadlift 4-4-2-2

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

BTWB

7 RFT: Run, Dumbbell Thrusters, and Deadlifts

7 rounds for time of:
Run 200m
7 Dumbbell Thrusters (35#/25#)
7 Deadlifts (225#/155#)

BTWB

Photo by @robcwilson @snoridgecrossfit

Results

Results cont

Alt EMOM 10 mins: Strict Pull-ups and Handstand Walks & 3x AMRAP 5 mins: Bar Muscle-ups, Handstand Push-ups and Box Jumps

Alt EMOM 10 mins: Strict Pull-ups and Handstand Walks

Every 1 min for 10 mins, alternating between:
3 Strict Pull-ups
Handstand Walk, 6m (20 ft.)
* 6m = 20 ft.
* Scale HS Walk to HS Hold on Wall, increase challenge of HS Hold by performing freestanding max effort HS hold

BTWB

3x AMRAP 5 mins: Bar Muscle-ups, Handstand Push-ups and Box Jumps

For 3 cycles:
AMRAP in 5 mins of:
3 Bar Muscle-ups
6 Handstand Push-ups
12 Box Jumps (24″/20″)

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

BTWB

Photo by @robcwilson @snoridgecrossfit

Results

Single Arm Dumbbell Overhead Squat : 5-5-5-5 & 4 RFT: Rows, Overhead Squats, Rows, and Toes-to-bars

Single Arm Dumbbell Overhead Squat : 5-5-5-5

Single Arm Dumbbell Overhead Squat 5-5-5-5

Use the heaviest weight you can for each set.
Rest as needed between sets.
* 5 Each Arm

BTWB

4 RFT: Rows, Overhead Squats, Rows, and Toes-to-bars

4 rounds for time of:
Row 250m
10 Overhead Squats (115#/75#)
Row 250m
12 Toes-to-bars
* Scale OHS load to be able to do each round in 1-2 sets at full depth

BTWB

Photo by @robcwilson @snoridgecrossfit

The Single-Dumbbell Overhead Squat

Front Squat 1RM & Chipper: Sumo DL High-pulls, Double Unders, Front Squats, Sit-ups, Pull-ups, and Push-ups

Front Squat 1RM

Log your best Front Squat 1 rep max lift.

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

BTWB

Chipper: Sumo DL High-pulls, Double Unders, Front Squats, Sit-ups, Pull-ups, and Push-ups

For time:
30 Sumo Deadlift High-pulls (75#/55#)
50 Double Unders
30 Front Squats (75#/55#)
50 AbMat Sit-ups
30 Push-ups
50 Double Unders
30 Pull-ups
50 AbMat Sit-ups

BTWB

Photo by @robcwilson @snoridgecrossfit

BREAKING: Mallory O’Brien Moved from Atlas to Granite Games Overnight, CrossFit Explains Reasoning

Results

Results cont

Jerk 2-2-2-2 & FT: Burpees and Dumbbell DT

Jerk 2-2-2-2

Jerk 2-2-2-2

Use the heaviest weight you can for each set.
Rest as needed between sets.
* Push or split

BTWB

FT: Burpees and Dumbbell DT

For time:
21 Burpees
12 Dumbbell Deadlifts, pick load
9 Dumbbell Hang Power Cleans, pick load
6 Dumbbell Push Jerks, pick load
18 Burpees
12 Dumbbell Deadlifts, pick load
9 Dumbbell Hang Power Cleans, pick load
6 Dumbbell Push Jerks, pick load
15 Burpees
12 Dumbbell Deadlifts, pick load
9 Dumbbell Hang Power Cleans, pick load
6 Dumbbell Push Jerks, pick load
12 Burpees
12 Dumbbell Deadlifts, pick load
9 Dumbbell Hang Power Cleans, pick load
6 Dumbbell Push Jerks, pick load
* Do not drop DB’s

BTWB

Photo by @robcwilson @snoridgecrossfit

Handstand Push-Up Variations

Results

Results cont

Team WOD: AMRAP 20 mins: Row, Dumbbell Devil Press and Box Jump Overs & Solo WOD: AMRAP 14 mins: Row, Box Jump Overs, and Dumbbell Devil Press

Team WOD: AMRAP 20 mins: Row, Dumbbell Devil Press and Box Jump Overs

Complete as many rounds as possible in 20 mins of:
10 Row Calories
5 Dumbbell Devil Press, pick load
10 Box Jump Overs (24″/20″)
* As a team of 2, alternate each movement. (partner 1 row, partner 2 DB Devil Press, partner 1 BJO, etc.)

BTWB

Solo WOD: AMRAP 14 mins: Row, Box Jump Overs, and Dumbbell Devil Press

Complete as many rounds as possible in 14 mins of:
10 Row Calories
6 Box Jump Overs (24″/20″)
4 Dumbbell Devil Press, pick load

BTWB

Photo by @robcwilson @snoridgecrossfit

Results

SNORIDGE CROSSFIT