Category: Beyond the Whiteboard

Team WOD: Team Frankenchipper 2.0 & Solo WOD: Frankenchipper 2.0

Team WOD: Team Frankenchipper 2.0

As a team of 2 complete for time:
Partner Run 800m
60 Kettlebell Swings (53#/35#)
42 Thrusters (75#/55#)
42 Pull-ups
100 Push-ups
100 Air Squats
60 Box Jumps (24″/20″)
60 Partner Alternating Wall Balls (20#/14#)
* As a team of 2 alternate work/rest on the movements. Run is together.

BTWB

Solo WOD: Frankenchipper 2.0

For time:
Run 800m
30 Kettlebell Swings (53#/35#)
21 Thrusters (75#/55#)
21 Pull-ups
50 Push-ups
50 Air Squats
30 Box Jumps (24″/20″)
30 Wall Balls (20#/14#)

BTWB

Photos by @robcwilson @snoridgecrossfit

Great turnout for the Frankenchipper 2.0 today! Next year will be more costumes!

The 2022 CrossFit Games Season Schedule

Results

Front Squat 5-5-5-5 & FGB Style: Row Cal, Dumbbell Snatches, Double Unders, and Med Ball Cleans

Front Squat 5-5-5-5

Front Squat 5-5-5-5

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

BTWB

FGB Style: Row Cal, Dumbbell Snatches, Double Unders, and Med Ball Cleans

3 rounds, 1 min per station, for max reps of:
Row Calorie
Alternating Dumbbell Snatch (50#/35#)
Double Under
Medicine Ball Clean (20#/14#)
Rest 1 min

Rotate immediately to the next station every 1 min,
the clock does not stop or reset between stations.

BTWB

Photo by @robcwilson @snoridgecrossfit

Tomorrow is the “Frankenchipper 2.0” both as a solo and Team version!

“Deep in the Heart of Texas”, Top Athletes Battle for Huge Prize Purse at Rogue Invitational

Results

Results cont

Bench Press 1-1-1-1 & 30-20-10: Toes-to-bars and KB Goblet Alternating Reverse Lunges

Bench Press 1-1-1-1

Bench Press 1-1-1-1

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

BTWB

30-20-10: Toes-to-bars and KB Goblet Alternating Reverse Lunges

30-20-10 reps, for time of:
Toes-to-bar
Kettlebell Goblet Alternating Reverse Lunge, pick load

BTWB

Photo by @robcwilson @snoridgecrossfit

This Saturday will be our “Frankenchipper 2.0” WOD!  We will also have a team option.  Costumes are welcome but not required this year!

Results

Results cont

E2MOM for 12 mins: Squat Snatch & 5 RFT: Sumo Deadlift High Pulls, Burpees, Front Squats, KB Swings, and Hang Power Snatches

E2MOM for 12 mins: Squat Snatch

2 Squat Snatches, pick load

Every 2 mins for 12 mins.

BTWB

5 RFT: Sumo Deadlift High Pulls, Burpees, Front Squats, KB Swings, and Hang Power Snatches

5 rounds for time of:
6 Sumo Deadlift High Pulls (95#/65#)
6 Burpees
6 Front Squats (95#/65#)
6 Kettlebell Swings (53#/35#)
6 Hang Power Snatches (95#/65#)

BTWB

Photo by @robcwilson @snoridgecrossfit

Results

Push Press 5-5-5-5 & 4 RFT: Push Press, Pull-ups and Rows

Push Press 5-5-5-5

Push Press 5-5-5-5

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

BTWB

4 RFT: Push Press, Pull-ups and Rows

4 rounds for time of:
21 Push Press (95#/65#)
15 Pull-ups
Row 300m

BTWB

Photo by @robcwilson @snoridgecrossfit

Results

Results cont

Deadlift 7-7-7 & Mini-McGhee

Deadlift 7-7-7

Deadlift 7-7-7

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

BTWB

Mini-McGhee

Complete as many rounds as possible in 20 mins of:
5 Deadlifts (275#/185#)
13 Push-ups
9 Box Jumps (24″/20″)
* Shorter version of HERO WOD McGhee

Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. He is survived by his father Steven McGhee of Myrtle Beach S.C., his mother Sherrie Battle McGhee, and his brother Zachary. ~ www.crossfit.com

BTWB

Photo by @robcwilson @snoridgecrossfit

Results

Results cont

Team WOD: 20 RFT: Hang Power Cleans, Front Squats, and Wall Balls & Solo WOD: 10 RFT: Hang Power Cleans, Front Squats, and Wall Balls

Team WOD: 20 RFT: Hang Power Cleans, Front Squats, and Wall Balls

 

As a team of 2 complete 20 rounds for time of:
5 Hang Power Cleans (135#/95#)
7 Front Squats (135#/95#)
9 Wall Balls (20#/14#)
* As a team of 2 alternate each movement.

BTWB

 

Solo WOD: 10 RFT: Hang Power Cleans, Front Squats, and Wall Balls

 

10 rounds for time of:
4 Hang Power Cleans (135#/95#)
6 Front Squats (135#/95#)
8 Wall Balls (20#/14#)

BTWB

 

Photo by @robcwilson @snoridgecrossfit

So long Jaycin! You’ll be greatly missed by your gym family and we wish you nothing but the best of luck on your next adventure. 

Results

CrossFit Lift Move Work Pt. 1 1RM Clean in 4 Minutes & Pt. 2: AMReps 4 mins: Bar Muscle-ups

CrossFit Lift Move Work Pt. 1 1RM Clean in 4 Minutes

Record your best Clean 1 rep max lift.

Only include the heaviest 1 rep, do not include sets prior to it.
* 10 Minutes to warm-up then officially 4 Min to find your max then rest 3 minutes before moving to Pt. 2

BTWB

Pt. 2: AMReps 4 mins: Bar Muscle-ups

As many reps as possible in 4 mins of:
Bar Muscle-up
* Scale to Pull-ups or Ring Rows. Rest 3 minutes before moving to Pt. 3.

BTWB

CrossFit Lift Move Work: Pt. 1 1RM Clean in 4 Mins & Pt. 2: AMReps 4 mins: Bar Muscle-ups & Pt. 3: AMRAP 8 mins: Double Unders, Single Arm Dumbbell Push Press, and Lateral Burpees Over Dumbbell

CrossFit Lift Move Work

Pt. 1 1RM Clean in 4 Mins

Record your best Clean 1 rep max lift.

Only include the heaviest 1 rep, do not include sets prior to it.
* 10 Minutes to warm-up then officially 4 Min to find your max then rest 2 minutes before moving to Pt. 2

BTWB

Pt. 2: AMReps 4 mins: Bar Muscle-ups

As many reps as possible in 4 mins of:
Bar Muscle-up
* Scale to Pull-ups or Ring Rows. Rest 2 minutes before moving to Pt. 3.

BTWB

Pt. 3: AMRAP 8 mins: Double Unders, Single Arm Dumbbell Push Press,  and Lateral Burpees Over Dumbbell

Complete as many rounds as possible in 8 mins of:
30 Double Unders
8 Single Arm Dumbbell Push Press L Arm (50#/35#)
8 Single Arm Dumbbell Push Press R Arm (50#/35#)
8 Lateral Burpee Over Dumbbells

BTWB

Photo by @robcwilson @snoridgecrossfit

CrossFit Lift Move Work

Want to register a score before the dealine on Monday?  Go here for details and how to sign up.

Kari Pearce to Hang it Up After Rogue Invitational

Results

Results cont

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