Beyond the Whiteboard – Page 151

11/22 Mon – 11/24 Wed: Regular schedule
11/25 Thursday: Closed
11/26 Friday: (Limited classes below, all others cancelled)
- 9:30am
- 11:30am
- 4:00pm
11/27 Saturday: Regular schedule

Results

Results cont

Front Squat: 1RM

Record your best Front Squat 1 rep max lift.

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

BTWB

Lifting: Bench Press and Bent Over Barbell Rows & Chipper: Row, Power Cleans, Push-ups, Thrusters and Burpee Pull-ups

Lifting: Bench Press and Bent Over Barbell Rows

Bench Press 4-4-4, using heaviest weight per set
Bent Over Barbell Row 4-4-4, using heaviest weight per set

BTWB

Chipper: Row, Power Cleans, Push-ups, Thrusters and Burpee Pull-ups

For time:
50 Row Calories
40 Power Cleans (75#/55#)
30 Hand Release Push-ups
20 Thrusters (75#/55#)
10 Burpee Pull-ups
* Scale BPU to Burpee plus jumping pull-up off box.

BTWB

Photo by @robcwilson @snoridgecrossfit

Results

Results cont

Team WOD: Hang Power Clean 1RM & Team or Solo WOD: AMRAP: Burpees, Row, AbMat Sit-ups, Double Unders and Lunges

Team WOD: Hang Power Clean 1RM

7 minutes to record your best Hang Power Clean 1 rep max lift.

Only include the heaviest 1 rep, do not include sets prior to it.
* 7 Min. as a team to each find a 1RM Hang PC. Start with empty bar. Wait for the clock. If solo just find your 1RM

BTWB

Team or Solo WOD: AMRAP: Burpees, Row, AbMat Sit-ups, Double Unders and Lunges

As a Team of 2 complete as many rounds as possible in 20 mins of:
10 Burpees
20 Row (calories)
30 AbMat Sit-ups
40 Double Unders
50 Walking Lunges
* Alternating work (one works, one rests) or Solo. As a team you can split reps or alternate exercises.

BTWB

Photo by @robcwilson @snoridgecrossfit

SCHEDULE ALERT:

Thanksgiving week hours are as follows:

11/22 Mon – 11/24 Wed: Regular schedule
11/25 Thursday: Closed
11/26 Friday: (Limited classes below, all others cancelled)
- 9:30am
- 11:30am
- 4:00pm
11/27 Saturday: Regular schedule

Results

Push Press 2-2-2-2 & AMRAP 12 mins: Box Jumps, Push Press, and Max rep Row Cals

Push Press 2-2-2-2

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

BTWB

AMRAP 12 mins: Box Jumps, Push Press, and Max rep Row Cals

Complete as many rounds as possible in 12 mins of:
10 Box Jumps (24″/20″)
10 Push Press (95#/65#)
Max rep Row Calories, 30 secs
* After every 10 BJ and PP take 30s to row for max cal, then back to box jumps. Post total rds completed and total Calories rowed.

BTWB

Photo by @robcwilson @snoridgecrossfit

Results

Results cont

Front Squat 2-2-2-2 & T.U.P.

Front Squat 2-2-2-2

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

BTWB

T.U.P.

15-12-9-6-3 reps, for time of:
Power Clean (135#/95#)
Pull-up
Front Squat (135#/95#)
Pull-up

U.S. Army Staff Sgt. Michael H. Simpson, 30, of San Antonio, Texas, died May 1, 2013, from injuries caused by an improvised explosive device on April 27, 2013, in Arian, Afghanistan. Simpson, nicknamed “The Unquiet Professional,” was assigned to the 4th Battalion, 1st Special Forces Group (Airborne), Joint Base Lewis-McChord, Washington. He is survived by his wife, Krista; sons, Michael and Gabe; sister, Abigail; brothers, David and Isaac; parents, Michael W. and Barbara; and many other friends and family. Donations can be made in his name to The Unquiet Professional, a nonprofit organization started by the family and benefitting Gold Star Families. ~ www.crossfit.com

BTWB

Photo by @robcwilson @snoridgecrossfit

Veterans Find Purpose and Healing in CrossFit

Results

Results cont