Beyond the Whiteboard – Page 216

Tabata: Air Squats, AbMat Sit-ups, Strict Pull-ups and Dumbbell Push Press

Tabata Air Squat
Rest 1 min
Tabata AbMat Sit-up
Rest 1 min
Tabata Strict Pull-up
Rest 1 min
Tabata Dumbbell Push Press, pick load

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.
* Single arm DB or KB Push Press (alternate sets per arm each 20s interval). Sub Bent Over Row for Pull-up.

* Warm Up 2 rds of:
12 Bootstrappers
4 Inchworms plus push-up
12 high kick (monster walks)
4 lunge and reach
8 Pike Push-up

BTWB

Photo by @robcwilson @snoridgecrossfit

How History Could Repeat Itself in Aromas

5 RFT: Double Unders, Walking Lunges and Weighted Box Step-ups

5 rounds for time of:
50 Double Unders
15 Walking Lunges
15 Weighted Box Step-ups
* Choose load on step ups. Scale DU to Singles or do 50 lateral line hops.

* Warm-up 3 rds of:
7 Pass thru
7 KB or DB Deadlift
7 PVC Power Snatch
7 Squat Thrusts
3 Inch worm w/ Push-up
10-15 Single Unders

BTWB

Photo by @robcwilson @snoridgecrossfit

Dani Speegle Dominates in Her Titan Games Debut

5 RFT: Run, Kettlebell Sumo Deadlift High-pulls and Burpees

5 rounds for time of:
Run 200m
15 Kettlebell Sumo Deadlift High-pulls (53#/35#)
10 Burpees
* Sub Alternating DB Snatch for SDHP

* WU: 2 rds
10 Steps – Monster Walk
10 High Knees
10 Pass Thru
10 Bootstrappers
10 Arm Circles
7 Pike Push-up

BTWB

Photo by @robcwilson @snoridgecrossfit

Phase 1? Phase 1.5? Phase 1.75? Phase 2 or Phase 79 Days and counting? Right now we have no clear definition of what King County’s application for “Phase 1.5” means, how long we would stay in it, and what criteria and guidelines apply. There are different stories out there that are not official from the Office of the Governor. What we do know is that currently Phase 2 is the only phase that the Governor’s office will allow for us to resume limited operations. We are ready for that and will be sharing our procedures as soon as we have a confirmed date. Stay tuned.

Report: Monterey County Moves Forward with Re-opening, Paves Way for the Games

FT: Air Squats, Push-ups and Sit-ups

For time:
75 Air Squats
100 Push-ups
75 Air Squats
100 Sit-ups
75 Air Squats
Scaling Options-
Reps:
35 Air Squats
50 Push-ups
50 Sit-ups

Movements:
Push-ups > Elevated Push-ups > Knee Push-ups

* WU: 2 rds
10 Steps – Monster Walk
10 High Knees
10 Pass Thru
10 Bootstrappers
10 Arm Circles
7 Pike Push-up

BTWB

Photo by @robcwilson @snoridgecrossfit

Team WOD: Chipper: Box Jumps, Ball Slams, Box Jump Overs, and Burpee Box Jump Overs & Solo WOD: Chipper: Box Jumps, Ball Slams, Box Jump Overs, and Burpee Box Jump Overs

Team WOD: Chipper: Box Jumps, Ball Slams, Box Jump Overs, and Burpee Box Jump Overs

For time:
100 Box Jumps, 24/20 in
80 Ball Slams, 30/20 lbs
60 Box Jump Overs, 24/20 in
40 Ball Slams, 30/20 lbs
20 Burpee Box Jump Overs, 24/20 in
* As a team of 2 split reps. One works one rests. Sub KB Swings for Slam Ball.

BTWB

Solo WOD: Chipper: Box Jumps, Ball Slams, Box Jump Overs, and Burpee Box Jump Overs

For time:
50 Box Jumps, 24/20 in
40 Ball Slams, 30/20 lbs
30 Box Jump Overs, 24/20 in
20 Ball Slams, 30/20 lbs
10 Burpee Box Jump Overs, 24/20 in
* Sub KB Swings.

BTWB

Run 2 mi TT

Run 2 mi

This is an all out effort for time.

BTWB

Photo by @robcwilson @snoridgecrossfit

Sanctional Cancellation Tally Hits Double-Digits, ELFIT CrossFit Championship Follows in Other Hosts’ Financial Footsteps

10-30-50-30-10: Dumbbell Snatches and Double Unders

10-30-50-30-10 reps, for time of:
Dumbbell Snatch (50#/35#)
Double Under
* Alternating DB Snatch

* Warm-up 3 rds of:
7 Pass thru
7 KB or DB Deadlift
7 PVC Power Snatch
7 Squat Thrusts
3 Inch worm w/ Push-up
10-15 Single Unders

BTWB

Photo by @robcwilson @snoridgecrossfit

4x RFT: Burpees, Mountain Climbers and Burpees

4 rounds, each round for time, of:
10 Burpees
50 Mountain Climbers
10 Burpees

Rest 1:30 between each round.
* Warm-up: 15-12-9 of each
Jumping Jacks
Bootstrapper
Step-up
Pigeon Stretch (Hold for 15/12/9 sec each leg)

*3 Things:
– INTENSITY. Go hard here. The idea is to sprint each round. We’re shooting for roughly a 1:1 work/rest ratio.

– CONSISTENCY. We’re looking for consistency across rounds. Go as hard as will allow you to stay consistent. It might mean going 90% on the first round instead of 100%.

– Breaks are okay here, as long as they are kept short (1-3 sec). Keep on moving!

BTWB

4x RFT: Burpees, Mountain Climbers and Burpees

4 rounds, each round for time of:
10 Burpees
50 Mountain Climbers
10 Burpees

Rest 1:30 between each round

* Warm-up: 15-12-9 of each
Jumping Jacks
Bootstrapper
Step-up
Pigeon Stretch (Hold for 15/12/9 sec each leg)

*3 Things:
– INTENSITY. Go hard here. The idea is to sprint each round. We’re shooting for roughly a 1:1 work/rest ratio.

– CONSISTENCY. We’re looking for consistency across rounds. Go as hard as will allow you to stay consistent. It might mean going 90% on the first round instead of 100%.

– Breaks are okay here, as long as they are kept short (1-3 sec). Keep on moving!

BTWB

Photo by @robcwilson @snoridgecrossfit

WOD Brief

Burpee

Mountain Climber