Category: Beyond the Whiteboard

Team WOD: Wall Balls, Burpees, Ball Slams, Overhead Walking Lunges, AbMat Sit-ups & Solo WOD: 3 RFT: Wall Balls, Burpees, Ball Slams, OH Walking Lunges and Sit-ups

Team WOD: Wall Balls, Burpees, Ball Slams, Overhead Walking Lunges, AbMat Sit-ups

As A Team of 2 complete 3 rounds for time of:
50 Wall Balls (20#/14#)
30 Burpees
50 Ball Slams (30#/20#)
30 Overhead Walking Lunge With Plates (45#/25#)
50 AbMat Sit-ups

* Alternate reps as needed; one partner works at a time

Post total time.

BTWB

Solo WOD: 3 RFT: Wall Balls, Burpees, Ball Slams, OH Walking Lunges and Sit-ups

3 rounds for time of:
25 Wall Balls (20#/14#)
10 Burpees
25 Ball Slams (30#/20#)
10 Plate Overhead Walking Lunges (45#/25#)
25 AbMat Sit-ups

BTWB

Photo by @robcwilson @snoridgecrossfit

Ten Months Postpartum, Annie Thorisdottir Sitting Pretty at Lowlands Throwdown

Events:

Coming July 3-9

Hero Week: The entire week of programming will feature Hero Workouts

More to come!

Results

Overhead Squat 2-2-2 & 4 RFT: Rows, Push-ups and Squat Snatches

Overhead Squat 2-2-2

Overhead Squat 2-2-2

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

BTWB

4 RFT: Rows, Push-ups and Squat Snatches

4 rounds for time of:
Row 250m
20 Push-up (hand release)
10 Squat Snatches (95#/65#)
Rest 1 min

BTWB
Photo by @robcwilson @snoridgecrossfit

Strict False Grip Supine Ring Rows 5×5 & Strict Ring Dips 5×5 & FT: Rows, Deadlifts and Muscle-ups

Strict False Grip Supine Ring Rows 5×5

Strict False Grip Supine Ring Rows 5×5

Rest as needed between efforts.
* Alternate with Strict ring dips. Scale to false grip ring rows (not supine). Practice False Grip!

BTWB

Strict Ring Dips 5×5

Strict Ring Dips 5×5

Rest as needed between sets.
* Alternate with false grip supine ring rows. Scale to strict bar dips (Matador) or strict dips with toe spot (small push off toes from floor).

BTWB

FT: Rows, Deadlifts and Muscle-ups

For time:
Row 1000m
40 Deadlifts (225#/155#)
15 Muscle-ups
* Scale to 15 BMU or 30 C2B Pull-ups or Supine Ring Rows

BTWB

Photo by @robcwilson @snoridgecrossfit

Results

Results cont

Strict False Grip Supine Ring Rows 5×5 & Strict Ring Dips 5×5

Strict False Grip Supine Ring Rows 5×5

Strict False Grip Supine Ring Rows 5×5

Rest as needed between efforts.
* Alternate with Strict ring dips. Scale to false grip ring rows (not supine). Practice False Grip!

BTWB

Strict Ring Dips 5×5

Strict Ring Dips 5×5

Rest as needed between sets.
* Alternate with false grip supine ring rows. Scale to strict bar dips (Matador) or strict dips with toe spot (small push off toes from floor).

BTWB

Shoulder Press 1-1-1-1 & 3 RFT: Push Press, Toes-to-bars and Run

Shoulder Press 1-1-1-1

Shoulder Press 1-1-1-1

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

BTWB

3 RFT: Push Press, Toes-to-bars and Run

3 rounds for time of:
25 Push Press (115#/75#)
25 Toes-to-bars
Run 400m

BTWB

Photo by @robcwilson @snoridgecrossfit

Breaking: Team On Track Athlete Faces Possible Sanctions and Team Disqualification

Amazing CrossFit competition Records have been set in the C&J and the Snatch (let’s hope they are clean):

Record-Breaking Weekend in Week 2 of Semifinals

Results

Results cont

Back Squat 2-2-2-2 & 10-20-30-20-10: Wall Balls, SDHP and Box Jumps

Back Squat 2-2-2-2

Back Squat 2-2-2-2

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

BTWB

10-20-30-20-10: Wall Balls, SDHP and Box Jumps

10-20-30-20-10 reps, for time of:
Wall Ball (20#/14#)
Sumo Deadlift High-pull (75#/55#)
Box Jump (24″/20″)

BTWB

Photo by @robcwilson @snoridgecrossfit

Results

Results cont

Gwen & Checkout: Tabata – Burpees and AbMat Sit-ups

Gwen

Clean & Jerk 15-12-9

Touch and go at the floor only. Even a re-grip off the floor is a foul. No dumping.
Use the same weight for each set.
Rest as needed between sets.
* This is for same load across Touch and Go! Regrip on floor means no set. Beginner Option: 12-9-6 reps focus on mechanics/consistency vs load

BTWB

Checkout: Tabata – Burpees and AbMat Sit-ups

Tabata Burpee
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 @robcwilson @snoridgecrossfit

Congrats to all the teams that competed at CF Lake Stevens this past weekend in their partner throwdown.  Sounds like we had some podium finishers with 3 of the teams getting a 1st and two 3rd place spots! Way to represent!

Workout Tips for Gwen

Granite Games Final Recap: Epic Finishes and Close Races Across the Board Cap Off an Entertaining Weekend

CROSSFIT WEIGHTLIFTING RECORD—Anthony Davids 340 lb. Snatch

Results

Results cont

Gwen

Gwen

Clean & Jerk 15-12-9

Touch and go at the floor only. Even a re-grip off the floor is a foul. No dumping.
Use the same weight for each set.
Rest as needed between sets.
* This is for same load across Touch and Go! Regrip on floor means no set. Beginner Option: 12-9-6 reps focus on mechanics/consistency vs load

BTWB

Team WOD: AMRAP 20 mins: Rows, Box Jumps and Bench Press & Solo WOD: AMRAP 14 mins: Rows, Box Jumps, and Bench Press

Team WOD: AMRAP 20 mins: Rows, Box Jumps and Bench Press

As a team of 2 complete as many rounds as possible in 20 mins of:
Row 250m
12 Box Jumps (24″/20″)
7 Bench Press (135#/95#)
* alternate each movement with your partner; change load each rd if needed for bench

BTWB

Solo WOD: AMRAP 14 mins: Rows, Box Jumps, and Bench Press

Complete as many rounds as possible in 14 mins of:
Row 250m
10 Box Jumps (24″/20″)
6 Bench Press (135#/95#)

BTWB

Photo by @robcwilson @snoridgecrossfit

Results

SNORIDGE CROSSFIT