Category: Beyond the Whiteboard

Back Squat 8-8-6-6 & AMReps 12 mins (3,6,9,…): Row and Kettlebell Swings

Back Squat 8-8-6-6

Back Squat 8-8-6-6

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

BTWB

AMReps 12 mins (3,6,9,…): Row and Kettlebell Swings

As many reps as possible in 12 mins of:
3 Row Calories
3 Kettlebell Swings (70#/53#)
6 Row Calories
6 Kettlebell Swings
9 Row Calories
9 Kettlebell Swings
…
Continue adding 3 reps each round to each movement until time expires.

BTWB

Photo by @robcwilson @snoridgecrossfit

CrossFit Games Heart Rate Data from Haley Adams and Team Mayhem Freedom

“The Last Dance.” Kristin Holte Announces Retirement

Results

Results cont

Push Press 6-6-6 & Handstand Walk Practice 3x Max Hold & FT: Wall Balls, Runs, and Handstand Push-ups

Push Press 6-6-6

Push Press 6-6-6

Use the heaviest weight you can for each set.
Rest as needed between sets.
* Alternate with Handstand Practice sets

BTWB

Handstand Walk Practice 3x Max Hold

Handstand Walk Practice 3x Max Hold

Rest as needed between efforts.
* Alternate with Push Press sets

BTWB

FT: Wall Balls, Runs, and Handstand Push-ups

For time:
50 Wall Balls (20#/14#)
Run 400m
30 Handstand Push-ups
Run 400m
50 Wall Balls
* Scale HSPU to DB strict press or 1 AbMat

BTWB

Photo by @robcwilson @snoridgecrossfit

Results

Results cont

Clean Pull + Hang Squat Clean 1-1-1-1-1 & 4 RFT: Toes-to-bars, Thrusters and Double Unders

Clean Pull + Hang Squat Clean 1-1-1-1-1

Clean Pull + Hang Squat Clean 1-1-1-1-1

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

BTWB

4 RFT: Toes-to-bars, Thrusters and Double Unders

4 rounds for time of:
12 Toes-to-bars
12 Thrusters (75#/55#)
36 Double Unders

BTWB
Photo by @robcwilson @snoridgecrossfit

Results

Results cont

Lifting: Deadlifts and Bent Over Barbell Rows & 7 RFT: Sumo Deadlift High-pulls and Ring Dips

Lifting: Deadlifts and Bent Over Barbell Rows

Deadlift 4-4-4, using heaviest weight per set
Bent Over Barbell Row 8-8-8, using heaviest weight per set
* Touch and Go, alternate sets.

BTWB

7 RFT: Sumo Deadlift High-pulls and Ring Dips

7 rounds for time of:
10 Sumo Deadlift High-pulls (95#/65#)
10 Ring Dips

BTWB

Photo by @robcwilson @snoridgecrossfit

2021 No Bull CrossFit Games recap from Morning Chalk Up:

Final Leaderboard
1. Justin Medeiros (1134) | Tia-Clair Toomey (1435)
2. Patrick Vellner (1102) Laura Horvath (1179)
3. Brent Fikowski (998) | Annie Thorisdottir (1099)
4. Bjorgvin Karl Gudmundsson (979) | Kristin Holte (1064)
5. Saxon Panchik (901) | Haley Adams (995)
6. Jonne Koski (875) |Gabriella Migala (972)
7. Guilherme Malheiros (873) | Mallory O’Brien (963)
8. Alex Vigneault (847) |Kristi Eramo-O’Connell (959)
9. Lazar Dukic (827) | Amanda Barnhart (936)
10. Noah Ohlsen  (803) | Katrin Davidsdottir (921)

Final Team Leaderboard
1. CrossFit Mayhem (1237)
2. CrossFit Oslo (958)
3. CrossFit Genas (942)
4. CrossFit Surbiton (915)
5. CrossFit Pro1 (882)
6. Plus64 CrossFit (853)
7. CrossFit Urban Energy (792)
8. CrossFit Resurrection (778)
9. CrossFit Nordic (729)
10. CrossFit I1uvit (707)

CROSSFIT GAMES 2021:

  • Third-Place Battle Between Thorisdottir and Holte: It was game of back and forth in the final days of competition when it came to who would lock in the coveted third place podium position. Heading into Sunday, Kristin Holte was ahead of Annie Thorisdottir by ten points but come the day’s end, it was Thorisdottir who stepped back on the podium for the first time since 2017.
  • Toomey claims early victory: After the first event yesterday morning, Tia-Clair Toomey had enough points to claim her fifth consecutive first-place finish before the final two events of the day. In doing so, she ties Mathew Fraser for five straight CrossFit Games championships but surpasses Fraser in the number of individual event wins.
  • Guilherme Malheiros Showcases Incredible Growth as Most Improved Athlete.
  • Mayhem Dominates the Final Day of Competition.
  • Get well soon Brooke: In an attempt to snatch the 190 pound/86kg barbell in IE12, Brooke Wells dislocated her elbow and was forced to medically withdraw from the CrossFit Games.
    • Wells: “I dedicated my life to being prepared for this year’s CrossFit Games and I’m absolutely the fittest I’ve ever been. To not be able to fight for a podium spot today crushes me, but I’ll be back.”

THREE VIDEOS WORTH WATCHING:

Results

Results cont

Bradley

Bradley

10 rounds for time of:
Sprint 100m
10 Pull-ups
Sprint 100m
10 Burpees
Rest 30 secs

U.S. Air Force Senior Airman Bradley R. Smith, 24, of Troy, Illinois, assigned to the 10th Air Support Operations Squadron, based in Fort Riley, Kansas, was killed on January 3, 2010, by an improvised explosive device in Zhari district, Kandahar Province, Afghanistan. He is survived by his wife Tiffany, daughter Chloe, parents Gary and Paula, and brother Ryan.
~ www.crossfit.com

BTWB

Photo by @robcwilson @snoridgecrossfit

Annie Thorisdottir: 13 Years Strong

Toomey and Medeiros are the Fittest on Earth

Results

Results cont

Team WOD: AMRAP 21 mins: Sprint, Hang Power Cleans, Push Press, and Double Unders & Solo WOD: AMRAP 14 mins: Push Press, Hang Power Cleans and Double Unders

Team WOD: AMRAP 21 mins: Sprint, Hang Power Cleans, Push Press, and Double Unders

As a team of 2 complete as many rounds as possible in 21 mins of:
Run 50m
7 Hang Power Cleans (95#/65#)
21 Double Unders
7 Push Press (95#/65#)
Run 50m
* Alternate each movement with your partner.

BTWB

Solo WOD: AMRAP 14 mins: Push Press, Hang Power Cleans and Double Unders

Complete as many rounds as possible in 14 mins of:
7 Push Press (95#/65#)
7 Hang Power Cleans (95#/65#)
21 Double Unders

BTWB

Photo by @robcwilson @snoridgecrossfit

What an amazing wedding this weekend for an amazing couple. Congrats to both of our coaches @juleshasselbach and @reidhowland on such an amazing ceremony and celebration! Your gym family is so happy for you.

Having watched these two meet in the gym and grow together over the years to now beginning the next chapter of their lives as husband and wife makes us so happy. We love you both!

“Julianna and Reid met when they were 12 and 13 years old at SnoRidge Crossfit kids class. At the time, neither was very impressed by the other. However, a few years later in high school, when both returned to workout at SnoRidge, they discovered the love they had been “weighting” for.

Julianna invited Reid to compete in the CrossFit team series, and he accepted the challenge. They continued to build their friendship, working out at the gym, going to YoungLife events and attending Bellevue College classes together. They began dating in January of their senior year in high school.

Their relationship grew as they both moved to Seattle to attended college, Reid at the University of Washington and Julianna at Seattle Pacific University. After graduating from college, they returned to North Bend. Currently, Julianna runs her baking business, Beautifully Made Cakes and Reid works for Zillow as a sales executive.

On November 8, 2020, Reid asked Julianna to marry him, and she said yes!” 💍🎊🎉

#juliannaandreid #bettertogether #happilyhowland #snoridgecrossfit #beautifullymade #shortandstout

Rich Froning: A Decade of Dominance

Annie Thorisdottir’s Shocking 200-lb Snatch

Super Estrela: Gui Momento Explosivo: 305 lb. Snatch

SNORIDGE CROSSFIT