Category: Beyond the Whiteboard

Sumo Deadlift 4-4-4 & Hero Week: Sham

Sumo Deadlift 4-4-4

Sumo Deadlift 4-4-4

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

BTWB

Hero Week: Sham

7 rounds for time of:
11 Deadlifts, 1x bodyweight
Run 100m
* DL Load – Use your BW for RX

Air Force Staff Sgt. David “Sham” Wieger, 28, of North Huntingdon, PA, a special agent for the Air Force of Special Investigations, Detachment 303, Travis Air Force Base, California, died Nov. 1, 2007, near Balad Air Base, Iraq, of wounds sustained from an improvised explosive device that struck his vehicle. ~ www.crossfit.com

BTWB

Photo by @robcwilson @snoridgecrossfit

Day 5 of “Week of Heroes” today.

  • 7/3 Sat – “DT”
  • 7/5 Mon – “T”
  • 7/6 Tue – “Randy”
  • 7/7 Wed – “Sisson”
  • 7/8 Thu – “Sham”

Upcoming: J.T., and Danny

Recovery Strategies: How to Know When to Take a Day Off (and When to Keep Going)

Results

Kipping / Butterfly Pull-up Practice: 3×10 & Hero Week: Sisson

Kipping / Butterfly Pull-up Practice: 3×10

Kipping / Butterfly Pull-up Practices 3×10

Rest as needed between efforts.
* Kipping Pull-up sets of 10

BTWB

Hero Week: Sisson

Complete as many rounds as possible in 20 mins of:
1 Rope Climb, 15 ft
5 Burpees
Run 200m

If you’ve got a 20 lbs vest or body armor, wear it.

U.S. Army 2nd Lt. Justin Sisson, 23, assigned to 1st Battalion, 506th Infantry Regiment, 4th Brigade Combat Team, 101st Airborne Division in Fort Campbell, Kentucky, died June 3, 2013, from wounds caused by a suicide bomber in Chamkani, Afghanistan.

Sisson is survived by his parents, Kevin and Phyllis; brother, Ryan; grandmothers, Judith Liming and Janis Beshoner; and numerous other friends and family members. ~www.crossfit.com

* Scale 1 RC to 2 Supine RC. Must cover shins to climb.

BTWB

Photo by @robcwilson @snoridgecrossfit

Day 4 of “Week of Heroes” today.

  • 7/3 Sat – “DT”
  • 7/5 Mon – “T”
  • 7/6 Tue – “Randy”
  • 7/7 Wed – “Sisson”

Upcoming: Sham, J.T., and Danny

Results

Results cont

E2MOM for 10 mins: 3 Squat Snatch & Hero Week: Randy

E2MOM for 10 mins: 3 Squat Snatch

3 Squat Snatches, pick load

Every 2 mins for 10 mins.
* Not touch and go

BTWB

Hero Week: Randy

For time:
75 Power Snatches (75#/55#)

Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 7 in the line of duty. Our thoughts and prayers go out to Officer Simmons’ wife and two children. ~ www.crossfit.com

BTWB

Photo by @robcwilson @snoridgecrossfit

2021 NOBULL CrossFit Games Event Hints and Updates

Results

Results cont

Hero Week: T

Hero Week: T

5 rounds for time of:
Sprint 100m
10 Squat Clean Thrusters (115#/75#)
15 Kettlebell Swings (70#/53#)
Sprint 100m
Rest 2 mins

Marine Master Sgt. Aaron Torian, 36, of Paducah, Kentucky, died Feb. 15, 2014, during combat operations in Helmand Province, Afghanistan. Torian was assigned to 2nd Marine Special Operations Battalion, Marine Special Operations Regiment, U.S. Marine Corps Forces Special Operations Command in Camp Lejeune, North Carolina, and was on his sixth deployment at the time of his death.

He started CrossFit training in 2006 and was one of the original members of CrossFit Wilmington in North Carolina. His favorite movements included cleans, thrusters, sprints and kettlebell swings.

He is survived by his wife, Jurley; and children, Elijah, Laura Bella and Avery. ~ www.crossfit.com

BTWB

Photo by @robcwilson @snoridgecrossfit

Day 2 of “Week of Heroes” today.

  • 7/3 Sat – “DT”
  • 7/5 Mon – “T”

Final Four Games Spots Secured

Results

Team WOD: DT & Solo WOD: DT

Team WOD: DT

10 rounds for time of:
12 Deadlifts (155#/105#)
9 Hang Power Cleans (155#/105#)
6 Push Jerks (155#/105#)

Athlete A will do the deadlifts, athlete B will do the hang power cleans, and athlete A will do the push jerk. The next round will start with athlete B starting with the deadlifts and go like then round before but, filip-flopped.
* Week of Heroes

BTWB

Solo WOD: DT

5 rounds for time of:
12 Deadlifts (155#/105#)
9 Hang Power Cleans (155#/105#)
6 Push Jerks (155#/105#)

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J. ~www.crossfit.com

BTWB

Photo by @robcwilson @snoridgecrossfit

Annie Thorisdottir Does DT – YouTube

In 2010 Annie Thorisdottir completed DT at 110 lb. in 4:48. Here, she’s using 155 lb.

Our week of Heroes continues Monday with one we haven’t programmed before.

Results

Team WOD: DT

Team WOD: DT

10 rounds for time of:
12 Deadlifts, 155/105 lbs
9 Hang Power Cleans, 155/105 lbs
6 Push Jerks, 155/105 lbs

Athlete A will do the deadlifts, athlete B will do the hang power cleans, and athlete A will do the push jerk. The next round will start with athlete B starting with the deadlifts and go like then round before but, filip-flopped.
* Week of Heroes

BTWB

SNORIDGE CROSSFIT