Beyond the Whiteboard – Page 235

Lifting: Bench Press and Deadlifts & AMReps 7 mins: Deadlift EMOM and Max Rep Wall Balls

Lifting: Bench Press and Deadlifts

Bench Press 3-3-3-3-3, using heaviest weight per set
Deadlift 3-3-3-3-3, using heaviest weight per set
* Alternate BP and DL sets

BTWB

AMReps 7 mins: Deadlift EMOM and Max Rep Wall Balls

As many reps as possible in 7 mins of:
Wall Ball (20#/14#)

Every 1 min complete:
5 Deadlifts (225#/155#)
* Score is total WB + 30 DL. Start with max rep WB then at each minute complete 5 touch and go DL and in remaining time complete max reps WB. (DL starts after minute 1: WB, then 5DL+WB, 5DL+WB etc up to 7 minutes)

BTWB

Photo by @robcwilson

Results

Results cont

Lifting: Bench Press and Deadlifts

Bench Press 3-3-3-3-3, using heaviest weight per set
Deadlift 3-3-3-3-3, using heaviest weight per set
* Alternate BP and DL sets. Use mats, touch and go.

BTWB

Back Squat 6-6-6 & Row 2 km TT

Back Squat 6-6-6

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

BTWB

Row 2 km TT

Row 2 km

This is an all out effort for time.

BTWB

Photo by @robcwilson

Please ensure that you check the SRCF Facebook group (the private one) and the Instagram account for weather/class updates. Link to both pages are at the bottom of our site. Any schedule updates will be posted there first.

Results

Results cont

Tabata This!

Tabata Row Calorie
Rest 1 min
Tabata Air Squat
Rest 1 min
Tabata Pull-up
Rest 1 min
Tabata Push-up
Rest 1 min
Tabata AbMat Sit-up

The Tabata interval is 20 secs of work followed
by 10 secs of rest for 8 intervals.
Tabata score is the lowest reps performed in any of the intervals.
* Score is lowest rep score in any interval

BTWB

Photo by @robcwilson

Please ensure you check the Facebook page, SRCF Instagram, or back here for any announcements related to weather. As of now we are fully open with normal classes, with the exception of today’s CF Teens class. That one is likely going to be rescheduled for later this week. Stay tuned to FB for updates on that.

Toomey, Chandler Capture Mayhem Classic Titles, Two More Athletes Earn Invites

Results

Results cont

Advanced RX: Power Clean + Hang Power Clean + Front Squat 1-1-1-1-1 & 3 RFT: Row Calories, Box Jump Overs and Dumbbell Devil Press

Advanced RX: Power Clean + Hang Power Clean + Front Squat 1-1-1-1-1

Power Clean + Hang Power Clean + Front Squat 1-1-1-1-1

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

BTWB

3 RFT: Row Calories, Box Jump Overs and Dumbbell Devil Press

3 rounds for time of:
21 Row Calories
15 Box Jump Overs (24″/20″)
9 Dumbbell Devil Press (50#/35#)

BTWB

Photo by @robcwilson

Results

Team WOD: AMRAP 20 mins: Row, Dumbbell Devil Press and Box Jump Overs

As a team of 2 complete as many rounds as possible in 20 mins of:
10 Row Calories
5 Dumbbell Devil Press, pick load
10 Box Jump Overs (24″/20″)
* Alternate each movement. (partner 1 row, partner 2 DB Devil Press, partner 1 BJO, etc.)

BTWB

Photo by @robcwilson

Please welcome our latest group of OnRampers when you see them in the gym this coming week. Congrats on starting Krysta, John, Nathan, Ajanta, and Ryan!

Results

Advanced RX: Power Clean + Hang Power Clean + Front Squat 1-1-1-1-1

Power Clean + Hang Power Clean + Front Squat 1-1-1-1-1

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

BTWB

Front Racked Alternating Reverse Lunge 6-6-6 & AMRAP 15 mins: Double Unders, Pull-ups, Front Rack Alternating Reverse Lunges and Power Clean & Jerks

Front Racked Alternating Reverse Lunge 6-6-6

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

BTWB

AMRAP 15 mins: Double Unders, Pull-ups, Front Rack Alternating Reverse Lunges and Power Clean & Jerks

Complete as many rounds as possible in 15 mins of:
20 Double Unders
15 Pull-ups
10 Front Rack Alternating Reverse Lunges (115#/75#)
5 Power Clean & Jerks (115#/75#)

BTWB

Photo by @robcwilson

The next Sanctional is underway starting today at CF Mayhem.

How To Watch: Mayhem Classic

Results

Results cont