Category: Beyond the Whiteboard

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

Front Squat 2-2-2-2

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

Deadlift 3-3-3 & Alt EMOM 18 mins: Burpees, Double Unders, and Deadlifts

Deadlift 3-3-3

Deadlift 3-3-3

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

BTWB

Alt EMOM 18 mins: Burpees, Double Unders, and Deadlifts

Every 1 min for 18 mins, alternating between:
10 Burpees
30 Double Unders
5 Deadlifts, pick load

BTWB

Photo by @robcwilson @snoridgecrossfit

Results

Results cont

Lifting: Bench Press and Bent Over Barbell Rows & 4 RFT: Row Calories, Wall Balls and AbMat Sit-ups

Lifting: Bench Press and Bent Over Barbell Rows

Bench Press 5-5-5, using heaviest weight per set
Bent Over Barbell Row 5-5-5, using heaviest weight per set

BTWB

4 RFT: Row Calories, Wall Balls and AbMat Sit-ups

4 rounds for time of:
30/24 Row Calories
30 Wall Balls (20#/14#)
30 AbMat Sit-ups

BTWB

Photo by @robcwilson @snoridgecrossfit

Results

Results cont

Power Snatch + Squat Snatch 1-1-1-1-1 & AMRAP 18 mins: Run, Power Snatches, Overhead Squats and Squat Snatches

Power Snatch + Squat Snatch 1-1-1-1-1

Power Snatch + Squat Snatch 1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.
* Touch and Go

BTWB

AMRAP 18 mins: Run, Power Snatches, Overhead Squats and Squat Snatches

Complete as many rounds as possible in 18 mins of:
Run 200m
7 Power Snatches (95#/65#)
5 Overhead Squats (95#/65#)
3 Squat Snatches (95#/65#)

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: TBD (Limited classes)
  • 11/27 Saturday: Regular schedule

What We Know About the 2022 Season: What’s Changed, and What Hasn’t

The Open returns Feb. 24, 2022.

Results

Results cont

Team WOD: AMRAP 24 mins: Double Unders, Deadlifts, Hang Power Cleans, Push Jerks and C2B Pull-ups & Solo WOD: 5 RFT: Double Unders, Deadlifts, Hang Power Cleans, Push Jerks and C2B Pull-ups

Team WOD: AMRAP 24 mins: Double Unders, Deadlifts, Hang Power Cleans, Push Jerks and C2B Pull-ups

As a team of 2 complete as many rounds as possible in 24 mins of:
60 Double Unders
50 Deadlifts (135#/95#)
40 Hang Power Cleans (135#/95#)
30 Push Jerks (135#/95#)
20 Chest-to-bar Pull-ups
* As a team of 2 alternate work/rest

BTWB

Solo WOD: 5 RFT: Double Unders, Deadlifts, Hang Power Cleans, Push Jerks and C2B Pull-ups

5 rounds for time of:
30 Double Unders
14 Deadlifts (135#/95#)
12 Hang Power Cleans (135#/95#)
10 Push Jerks (135#/95#)
8 Chest-to-bar Pull-ups

BTWB

Photo by @robcwilson @snoridgecrossfit

Mayhem Making Monstrous Offseason Moves, Adds 2 Top Ten Games Finishers, 4 Total

Results

Alt EMOM 10 mins: Toes-to-bars and Handstand Walks & Ellen

Alt EMOM 10 mins: Toes-to-bars and Handstand Walks

Every 1 min for 10 mins, alternating between:
5 Toes-to-bars
5m Handstand Walk

BTWB

Ellen

3 rounds for time of:
20 Burpees
21 Dumbbell Snatches (50#/35#)
12 Dumbbell Thrusters (50#/35#)

Use a single dumbbell on the snatches and a pair for the thrusters.
* Do not drop DB’s

BTWB

Photo by @robcwilson @snoridgecrossfit

Results

Front Squat 3-3-3-3 & FT: Front Squats and Rope Climbs

Front Squat 3-3-3-3

Front Squat 3-3-3-3

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

BTWB

FT: Front Squats and Rope Climbs

For time:
10 Front Squats (135#/95#)
1 Rope Climb
9 Front Squats
1 Rope Climb
8 Front Squats
1 Rope Climb
7 Front Squats
1 Rope Climb
6 Front Squats
1 Rope Climb
5 Front Squats
1 Rope Climb
4 Front Squats
1 Rope Climb
3 Front Squats
1 Rope Climb
2 Front Squats
1 Rope Climb
1 Front Squat
1 Rope Climb
* Must cover shins for Rope Climbs, scale to 2 Supine Climbs per round

BTWB

Photo by @robcwilson @snoridgecrossfit

The Open begins Feb. 24, 2022 and will run three weeks again! The season schedule has been released along with some changes to the Age Groups as they will now have an online Qaurterfinal and Semifinal instead of the Age Group Qualifier.

The 2022 CrossFit Games Season Schedule

Results

Deadlift 5-5-5 & AMRAP 20 mins: Rows, Deadlifts, Lateral Burpees and Push-ups

Deadlift 5-5-5

Deadlift 5-5-5

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

BTWB

AMRAP 20 mins: Rows, Deadlifts, Lateral Burpees and Push-ups

Complete as many rounds as possible in 20 mins of:
Row 400m
7 Deadlifts (225#/155#)
14 Lateral Burpee Over Barbells
21 Push-ups

BTWB

Photo by @robcwilson @snoridgecrossfit

Results

Results cont

Push Press : 3-3-3-3 & 4 RFT: Muscle-ups, Wall Balls and Handstand Push-ups

Push Press : 3-3-3-3

Push Press 3-3-3-3

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

BTWB

4 RFT: Muscle-ups, Wall Balls and Handstand Push-ups

4 rounds for time of:
5 Muscle-ups
25 Wall Balls (20#/14#)
10 Handstand Push-ups
* Sub 10 kipping Pull-ups or 10 Ring Rows each round for MU.

BTWB

Photos by @robcwilson @snoridgecrossfit

Kari Pearce announces her retirement:

Thank You, CrossFit

Results

Results cont

Snatch Balance 1-1-1-1-1 & AMRAP 15 mins: Overhead Squats, Box Jumps, and Sit-ups

Snatch Balance 1-1-1-1-1

Snatch Balance 1-1-1-1-1

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

BTWB

AMRAP 15 mins: Overhead Squats, Box Jumps, and Sit-ups

Complete as many rounds as possible in 15 mins of:
5 Overhead Squats (115#/75#)
10 Box Jumps (24″/20″)
15 AbMat Sit-ups

BTWB

Photo by @robcwilson @snoridgecrossfit

The third annual Rogue Invitational wrapped up yesterday, doling out more than $1.5 million in prize money and setting a new tone for the next several months of pre-season competition.

Overall Standings:

  1. Justin Medeiros – 645 | Tia-Clair Toomey – 625
  2. Patrick Vellner – 565 | Annie Thorisdottir – 560
  3. Jeffrey Adler – 525 | Gabriela Migala – 490
  4. BK Gudmundsson – 480 | Laura Horvath – 470
  5. Guilherme Malheiros – 465 | Haley Adams – 455
  6. Travis Mayer – 445 | Kristin Holte – 440
  7. Jayson Hopper – 430 | Kari Pearce – 395
  8. Chandler Smith – 420 | Mal O’Brien – 395
  9. Alexandre Caron – 420 | Emma McQuaid – 385
  10. Saxon Panchik – 395 | Amanda Barnhart – 380

Tia-Clair Toomey and Justin Medeiros Crowned Rogue Invitational Champions

Results

Results cont

SNORIDGE CROSSFIT