Category: Beyond the Whiteboard

Bench Press 8-8-8-8 & AMRAP 20 mins: Rows, Sit-ups and Burpees

Bench Press 8-8-8-8

Bench Press 8-8-8-8

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

BTWB

AMRAP 20 mins: Rows, Sit-ups and Burpees

Complete as many rounds as possible in 20 mins of:
Row 250m/200m
20 AbMat Sit-ups
10 Burpees

BTWB

Photo by @robcwilson @snoridgecrossfit

Mat Fraser’s Book HWPO a Deep Dive into Five-Time Champion’s Brain

Results: Ask Zeke he memorized them all

Team WOD: Wall Ball (Partner), Bumper Plate Burpees, Power Clean & Jerks & Solo WOD: 7 RFT: Bumper Plate Burpees, Clean & Jerks, and Wall Balls

Team WOD: Wall Ball (Partner), Bumper Plate Burpees, Power Clean & Jerks

 

As a Team of 2 complete for time:
50 Wall Ball (Partner) (20#/14#)
40 Bumper Plate Burpees (45#)
30 Power Clean & Jerks (115#/75#)
40 Wall Ball (Partner)
30 Bumper Plate Burpees
20 Power Clean & Jerks
30 Wall Ball (Partner)
20 Bumper Plate Burpees
10 Power Clean & Jerks

* One bar per team. Alternate WB throws back and forth. One bumper (45#) for burpees, open hips on top.

Post total time.
* RX+ (135/95)

BTWB

 

Solo WOD: 7 RFT: Bumper Plate Burpees, Clean & Jerks, and Wall Balls

 

7 rounds for time of:
7 Bumper Plate Burpees (45#)
7 Clean & Jerks (115#/75#)
7 Wall Balls (20#/14#)
* RX+ (135#/95#)

BTWB

Photo by @robcwilson @snoridgecrossfit

…12 days until the 2022 CrossFit Open kicks off. Register today.

Team SRCF Athlete Count for the 2022 CrossFit Games Open: 25

Logistics:

  • Starts Feb. 24th through Mar. 14th
  • Cost $20
  • We will program the 2022 Open WOD for all classes every Friday for 3 weeks
  • If you are going to workout each Friday, then just sign up for the Open
  • Athletes will take turns working out and judging each other for all Friday Classes
  • If you can’t make it on Friday, please coordinate with us in advance to complete the Open WOD on Monday. This way we can prepare the coach for the class you are signed up for to have time and a judge set aside for you.
  • Saturdays will not be an option so plan ahead!
  • Make-ups are ONLY allowed for registered athletes in the Open. If you aren’t registered and miss a class on Friday, then don’t ask to “make it up”. You won’t be allowed to. No exceptions.

I’m registered, what next?

  • You must sign up for a class time in MindBody
  • You can choose to scale one week and RX the next depending on the workout, movements, loads and standards. Age groups are predetermined.
  • Registered athletes will have a classmate judge your movements and count your reps.
  • Tune into the Games website each Thursday at 12PM PST for info on each week’s workouts.
  • You will enter your score online or in the CrossFit Games app each week and you can see how you stack up against the world, region, state, age, etc.
  • Quarterfinals – If you finish in the top 10% of your division, you make it to the Quarterfinals! (3/24-4/24)

Results

Lifting: Shoulder Press and Barbell Good Mornings & 3 x AMRAP 5 mins: Wall Walks, Kettlebell Swings, and Run

Lifting: Shoulder Press and Barbell Good Mornings

Shoulder Press 3-3-3-3-3, using heaviest weight per set
Barbell Good Morning 6-6-6-6-6, using heaviest weight per set

BTWB

3 x AMRAP 5 mins: Wall Walks, Kettlebell Swings, and Run

For 3 cycles:
AMRAP in 5 mins of:
2 Wall Walks
10 Kettlebell Swings (53#/35#)
Run 100m

Rest 2 mins between each cycle.
For each cycle restart the AMRAP.

BTWB

Photo by @robcwilson @snoridgecrossfit

Results

Snatch Balance 3-2-2-1-1-1 & Alt EMOM 18 mins: Rows, Overhead Squats and Toes-to-bars

Snatch Balance 3-2-2-1-1-1

 

Snatch Balance 3-2-2-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.
* Scale to OH Squat

BTWB

 

Alt EMOM 18 mins: Rows, Overhead Squats and Toes-to-bars

 

Every 1 min for 18 mins, alternating between:
Row 150m/125m
10 Overhead Squats (75#/55#)
10 Toes-to-bars

BTWB

Photo by @robcwilson @snoridgecrossfit

…14 days until the 2022 CrossFit Open kicks off. Register today.

Team SRCF Athlete Count for the 2022 CrossFit Games Open: 24

🤯 CJ Cummings, 2020 Olympian and Rogue athlete, front squats 529 pounds/240kg

Results

Deadlift 5-5-3-3-3 & Freestyle Diane

Deadlift 5-5-3-3-3

Deadlift 5-5-3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.
* Touch and go, use mats

BTWB

Freestyle Diane

For time, partitioned any way:
45 Deadlifts (225#/155#)
45 Handstand Push-ups
* Choose your rep scheme. Partition as needed to complete 45 reps of each exercise as quickly as possible.

Freestyle Diane Overview

BTWB

Photo by @robcwilson @snoridgecrossfit

A new way to tackle the benchmark “Diane“! Choose your own adventure.

Sign up for the Open!

Team SRCF Athlete Count for the 2022 CrossFit Games Open: 24

Final Two Semifinals Announced: Granite Games Returns, Syndicate Crown Emerges

Results

Front Squat 2-2-2 & AMRAP 12 mins: Front Squats, Pull-ups, and Double Unders

Front Squat 2-2-2

Front Squat 2-2-2

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

BTWB

AMRAP 12 mins: Front Squats, Pull-ups, and Double Unders

Complete as many rounds as possible in 12 mins of:
5 Front Squats (135#/95#)
10 Pull-ups
20 Double Unders

BTWB

Photo by @robcwilson @snoridgecrossfit

Sign up for the Open!

Team SRCF Athlete Count for the 2022 CrossFit Games Open: 24

We are bringing back “Friday Night Lights” this year! The Open starts Feb. 24 and will be programmed each Friday in our gym for 3 weeks. Our last Friday Night Lights on March 11 will be a gym party!

Logistics:

  • Starts Feb. 24th through Mar. 14th
  • Cost $20
  • We will program the 2022 Open WOD for all classes every Friday for 3 weeks
  • If you are going to workout each Friday, then just sign up for the Open
  • Athletes will take turns working out and judging each other for all Friday Classes
  • If you can’t make it on Friday, please coordinate with us in advance to complete the Open WOD on Monday. This way we can prepare the coach for the class you are signed up for to have time and a judge set aside for you.
  • Saturdays will not be an option so plan ahead!
  • Make-ups are ONLY allowed for registered athletes in the Open. If you aren’t registered and miss a class on Friday, then don’t ask to “make it up”. You won’t be allowed to. No exceptions.

I’m registered, what next?

  • You must sign up for a class time in MindBody
  • You can choose to scale one week and RX the next depending on the workout, movements, loads and standards. Age groups are predetermined.
  • Registered athletes will have a classmate judge your movements and count your reps.
  • Tune into the Games website each Thursday at 12PM PST for info on each week’s workouts.
  • You will enter your score online or in the CrossFit Games app each week and you can see how you stack up against the world, region, state, age, etc.
  • Quarterfinals – If you finish in the top 10% of your division, you make it to the Quarterfinals! (3/24-4/24)

Results

Hang Power Clean 1-1-1-1-1 & AMRAP 15 mins: Burpee Box Jumps, Hang Power Cleans, and Wall Balls

Hang Power Clean 1-1-1-1-1

Hang Power Clean 1-1-1-1-1

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

BTWB

AMRAP 15 mins: Burpee Box Jumps, Hang Power Cleans, and Wall Balls

Complete as many rounds as possible in 15 mins of:
5 Burpee Box Jumps (24″/20″)
7 Hang Power Cleans (115#/80#)
10 Wall Balls (20#/14#)

BTWB

Photo by @robcwilson @snoridgecrossfit

Sign up for the Open!

Team SRCF Athlete Count for the 2022 CrossFit Games Open: 18

Eric Roza Transitions to New Leadership Role in CrossFit

THE CROSSFIT NUTRITION I COURSE

The CrossFit Nutrition I Course is a premium online program that teaches the foundation of CrossFit’s nutrition recommendations and makes them accessible and easily actionable so you can start seeing results. Learn how to use nutrition to increase wellness and optimize your performance.

Results

Results cont

Team WOD: 3 Burpees EMOM | Deadlifts, Front Squats, Shoulder-to-Overheads, Thrusters & Solo WOD: Chipper: Deadlifts, Front Squats, STO, and Thrusters & Checkout: 3 RFT: Hollow Rocks, Sit-ups and Toes-to-bars

Team WOD: 3 Burpees EMOM | Deadlifts, Front Squats, Shoulder-to-Overheads, Thrusters

As a team of 2 share one bar and complete for time:
* 3 Burpees Every Minute On The Minute
80 Deadlifts (115#/75#)
60 Front Squats (115#/75#)
40 Shoulder-to-Overheads (115#/75#)
20 Thrusters (115#/75#)

* Start each minute with 3 Burpees EMOM. Partition reps as desired. Both partners must do 3 burpees each minute.

Post total time.

BTWB

Solo WOD: Chipper: Deadlifts, Front Squats, STO, and Thrusters

For time:
40 Deadlifts (115#/75#)
30 Front Squats (115#/75#)
20 Shoulder-to-Overheads (115#/75#)
15 Thrusters (115#/75#)

BTWB

Checkout: 3 RFT: Hollow Rocks, Sit-ups and Toes-to-bars

3 rounds for time of:
20 Hollow Rocks
15 AbMat Sit-ups
10 Toes-to-bars

BTWB

Photo by @robcwilson @snoridgecrossfit

Sign up for the Open!

Team SRCF Athlete Count for the 2022 CrossFit Games Open: 16

16 CrossFit Open Workouts That Won’t be Repeated This Year, Guaranteed: Part 1

Results

Snatch Pull + Hang Snatch (Below Knee) 1-1-1-1-1 & Morris

Snatch Pull + Hang Snatch (Below Knee) 1-1-1-1-1

Snatch Pull + Hang Snatch(Below Knee) 1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.
* 1 Snatch pull + 1 Below Knee Hang Squat Snatch

BTWB

Morris

For time:
50 Wall Balls (20#/14#)
40 Row Calories
30 Alternating Dumbbell Snatches (50#/35#)
20 Box Jump Overs (24″/20″)
15 Bar Muscle-ups
* Sub 15 Ring Dips and 15 Ring Row for 15 BMU

BTWB

Photo by @robcwilson @snoridgecrossfit

February special! Join and get a free puppy! 😉

Results

Lifting: DB / KB Press and Barbell Good Mornings & 3 RFT: Walking Lunges, Sit-ups and Push Press

Lifting: DB / KB Press and Barbell Good Mornings

Dumbbell / Kettlebell Press 4-4-4-4-4, using heaviest weight per set
Barbell Good Morning 8-8-8-8-8, using heaviest weight per set
* Alternate sets between lifts. Strict presses, choose DB/KB.

BTWB

3 RFT: Walking Lunges, Sit-ups and Push Press

3 rounds for time of:
50 Walking Lunges
40 AbMat Sit-ups
30 Push Press (95#/65#)

BTWB

Photos by @robcwilson @snoridgecrossfit

Twinning Thursday! Matching your outfits with a buddy is RX+.

Sign up for the Open!

Team SRCF Athlete Count for the 2022 CrossFit Games Open: 14

We are bringing back “Friday Night Lights” this year! The Open starts Feb. 24 and will be programmed each Friday in our gym for 3 weeks. Our last Friday Night Lights on March 11 will be a gym party!

Logistics:

  • Starts Feb. 24th through Mar. 14th
  • Cost $20
  • We will program the 2022 Open WOD for all classes every Friday for 3 weeks
  • If you are going to workout each Friday, then just sign up for the Open
  • Athletes will take turns working out and judging each other for all Friday Classes
  • If you can’t make it on Friday, please coordinate with us in advance to complete the Open WOD on Monday. This way we can prepare the coach for the class you are signed up for to have time and a judge set aside for you.
  • Saturdays will not be an option so plan ahead!
  • Make-ups are ONLY allowed for registered athletes in the Open. If you aren’t registered and miss a class on Friday, then don’t ask to “make it up”. You won’t be allowed to. No exceptions.

I’m registered, what next?

  • You must sign up for a class time in MindBody
  • You can choose to scale one week and RX the next depending on the workout, movements, loads and standards. Age groups are predetermined.
  • Registered athletes will have a classmate judge your movements and count your reps.
  • Tune into the Games website each Thursday at 12PM PST for info on each week’s workouts.
  • You will enter your score online or in the CrossFit Games app each week and you can see how you stack up against the world, region, state, age, etc.
  • Quarterfinals – If you finish in the top 10% of your division, you make it to the Quarterfinals! (3/24-4/24)

Results

SNORIDGE CROSSFIT