Category: Beyond the Whiteboard

Team WOD: 35-30-25-20-15-10-5: Burpees and Single Arm Thrusters

35-30-25-20-15-10-5 reps, for time of:
Burpee
Single Arm Dumbbell Thruster, 50/35 lbs

Solo WOD: 10-9-8-7-6-5-4-3-2-1: Single Arm Dumbbell Thrusters and Burpees

10-9-8-7-6-5-4-3-2-1 reps, for time of:
Single Arm Dumbbell Thruster, pick load
Burpee

Overhead Squat 5-5-5-5

Overhead Squat 5-5-5-5

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

7 RFT: Overhead Squats and Box Jumps

7 rounds for time of:
10 Overhead Squats, 95/65 lbs
10 Box Jumps, 24/20 in

Lifting: Good Mornings and BTN Snatch Grip Press

Good Morning 5-5-5-5-5, using heaviest weight per set
Behind-the-Neck Snatch Grip Press 5-5-5-5-5, using heaviest weight per set

Chipper: Deadlifts, Toes-to-bars, HSPU and Double Unders

For time:
25 Deadlifts, 225/155 lbs
Rest 1 min
50 Toes-to-bars
Rest 1 min
25 Handstand Push-ups
Rest 1 min
100 Double Unders

Back Squat 5-5-ME

Back Squat 5-5-ME

Use the same weight for each set.
Rest as needed between sets.

AMRAP 25 mins: KB Swings, Air Squats, AbMat Sit-ups and Run

Complete as many rounds as possible in 25 mins of:
10 Kettlebell Swings, 53/35 lbs
15 Air Squats
20 AbMat Sit-ups
Run, 200 m

Pt. 1: AMRAP 12 mins: Power Cleans, DB Push Press and Run

Complete as many rounds as possible in 12 mins of:
6 Power Cleans, 155 lbs
12 Dumbbell Push Press, 50 lbs
Run, 200 m

Pt. 2: EMOM for 5 mins: Power Clean + Push Press

1 Power Clean + Push Press, pick load

Every 1 min for 5 mins.

Bench Press 2-2-ME

Bench Press 2-2-ME

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

4 RFT: Rows, Ring Dips, and Bar Muscle-ups

4 rounds for time of:
Row, 500/450 m
15 Ring Dips
5 Bar Muscle-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.

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 lbs
10 Burpees
25 Ball Slams, 30/20 lbs
10 Plate Overhead Walking Lunges, 45/25 lbs
25 AbMat Sit-ups

25.3 Rx’d – CrossFit Games Open

For time:
5 Wall Walks
50 Row Calories
5 Wall Walks
25 Deadlifts, 225/155 lbs
5 Wall Walks
25 Cleans, 135/85 lbs
5 Wall Walks
25 Snatches, 95/65 lbs
5 Wall Walks
50 Row Calories

Time cap: 20 mins

25.3 Scaled – CrossFit Games Open

For time:
5 Scaled Wall Walks
50 Row Calories
5 Scaled Wall Walks
25 Deadlifts, 135/85 lbs
5 Scaled Wall Walks
25 Cleans, 95/65 lbs
5 Scaled Wall Walks
25 Snatches, 65/45 lbs
5 Scaled Wall Walks
50 Row Calories

Time cap: 20 mins

EMOM for 7 mins: Power Snatch

1 Power Snatch, pick load

Every 1 min for 7 mins.

10-15-20-25-20-15-10: Kettlebell Swings and Double Unders

10-15-20-25-20-15-10 reps, for time of:
Kettlebell Swing, 53/35 lbs
Double Under