Category: Beyond the Whiteboard

Advanced RX: E2MOM for 10 mins: Back Squat & 12-9-6-9-12: Back Squats, Lateral Burpees Over Bars and Bench Press & Checkout: Alt EMOM 12 mins: Assault Bike Calories and Handstand Walks

Advanced RX Class:

E2MOM for 10 mins: Back Squat

5 Back Squats, pick load

Every 2 mins for 10 mins.

BTWB

12-9-6-9-12: Back Squats, Lateral Burpees Over Bars and Bench Press

12-9-6-9-12 reps, for time of:
Back Squat (135#/95# – from floor)
Lateral Burpees Over Bar
Bench Press (155#/95#)

BTWB

Checkout: Alt EMOM 12 mins: Assault Bike Calories and Handstand Walks

Every 1 min for 12 mins, alternating between:
10 Assault Bike Calories
Handstand Walk, 10 ft

BTWB

Photo by @robcwilson

The first Sanctional wraps tomorrow and the race is tight for who is going to earn the invite.

The Final Hunt for the First Sanctionals Invite

Athletes Struggle in Unbroken Rope Climb Debut

Results

Team WOD: Chipper: Partner Runs, Back Squats, Lateral Burpees, and Pull-ups

Team WOD: Chipper: Partner Runs, Back Squats, Lateral Burpees, and Pull-ups

For time:
Partner Run 400m
60 Back Squats (115#/75#)
40 Lateral Burpee Over Barbells
20 Pull-ups
40 Back Squats (135#/95#)
30 Lateral Burpee Over Barbells
20 Pull-ups
20 Back Squats (155#/105#)
20 Lateral Burpee Over Barbells
20 Pull-ups
Partner Run 400m
* As a team of 2 complete for time. One works, one rests.

BTWB

Photo by @robcwilson

The Final Hunt for the First Sanctionals Invite

Athletes Struggle in Unbroken Rope Climb Debut

Coming Jan. 1, 2020 we are announcing a membership rate adjustment of approximately 3-4% to keep up with rising operating costs.  This is only our second dues adjustment in over 10 years of running our gym!  During that time our costs for everything from all utilities, mortgage, COA fees, website and MindBody costs, CC processing fees, water service rental, retail product costs, and most importantly all taxes (property, B&O, DOR and federal) have all risen dramatically. This is no different to what all of us incur every year. We have deliberately tried to avoid passing on these costs to our members for several years now but can no longer sustain this annual impact without an increase.  Dues will adjust by $4 more per month as of January 1st billing periods for individual memberships and by $8 for couples memberships. Thanks for your understanding!

Results

Advanced RX: E2MOM for 10 mins: Back Squat & 12-9-6-9-12: Back Squats, Lateral Burpees Over Bars and Bench Press

Advanced RX: E2MOM for 10 mins: Back Squat

5 Back Squats, pick load

Every 2 mins for 10 mins.

BTWB

12-9-6-9-12: Back Squats, Lateral Burpees Over Bars and Bench Press

12-9-6-9-12 reps, for time of:
Back Squat, 135/95 lbs
Lateral Burpees Over Bar
Bench Press, 155/95 lbs

BTWB

Squat Clean 1-1-1 & Med Ball Annie

Squat Clean 1-1-1

Squat Clean 1-1-1

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

BTWB

Med Ball Annie

For time:
50 Double Unders
50 AbMat Sit-ups
25 Medicine Ball Cleans (20#/14#)
40 Double Unders
40 AbMat Sit-ups
20 Medicine Ball Cleans
30 Double Unders
30 AbMat Sit-ups
15 Medicine Ball Cleans
20 Double Unders
20 AbMat Sit-ups
10 Medicine Ball Cleans
10 Double Unders
10 AbMat Sit-ups
5 Medicine Ball Cleans

BTWB

Photo by @robcwilson

Things Are About to Get Filthy in Ireland

Coming Jan. 1, 2020 we are announcing a membership rate adjustment of approximately 3-4% to keep up with rising operating costs.  This is only our second dues adjustment in over 10 years of running our gym!  During that time our costs for everything from all utilities, mortgage, COA fees, website and MindBody costs, CC processing fees, water service rental, retail product costs, and most importantly all taxes (property, B&O, DOR and federal) have all risen dramatically. This is no different to what all of us incur every year. We have deliberately tried to avoid passing on these costs to our members for several years now but can no longer sustain this annual impact without an increase.  Dues will adjust by $4 more per month as of January 1st billing periods for individual memberships and by $8 for couples memberships. Thanks for your understanding!

Results 

Results cont

Lifting: Push Press and Bent Over Barbell Row & 10-9-8-7-6-5-4-3-2-1: Handstand Push-ups, Chest-to-bar Pull-ups and Run

Lifting: Push Press and Bent Over Barbell Row

Push Press 2-2-2-2-2, using heaviest weight per set
Bent Over Barbell Row 5-5-5-5-5, using heaviest weight per set

BTWB

10-9-8-7-6-5-4-3-2-1: Handstand Push-ups, Chest-to-bar Pull-ups and Run

10-9-8-7-6-5-4-3-2-1 reps, for time of:
Handstand Push-up
Chest-to-bar Pull-up
Run 200m

BTWB

Photo by @robcwilson

Results 

Results cont

Every 1 min for 8 mins: Squat Snatch & 3 RFT: Run, Kettlebell Swings and Overhead Squats

Every 1 min for 8 mins: Squat Snatch

1 Squat Snatch, pick load

Every 1 min for 8 mins.

BTWB

3 RFT: Run, Kettlebell Swings and Overhead Squats

3 rounds for time of:
Run 400m
21 Kettlebell Swings (53#/35#)
15 Overhead Squats (95#/65#)

BTWB

Photo by @robcwilson

Results 

Results cont

Power Clean: 2-2-2-2 & Saved by the Barbell

Power Clean: 2-2-2-2

Power Clean 2-2-2-2

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

BTWB

Saved by the Barbell

3 rounds, 1 min per station, for reps:
Burpee
Wall Ball (20#/14#)
Deadlift (115#/75#)
Medicine Ball Sit-up (20#/14#)
Hang Power Clean (115#/75#)
Rest 1 min

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

BTWB

Advanced RX: Death By Snatch, Clean, Deadlift & Every 4 mins for 16 mins: Ski Erg Calories, Assault Bike Calories and Row Calories

Advanced RX Class:

Pt. 1: Death By Snatch

Death By Snatch

With a continuously running clock perform:
1 Snatch, 45/35 lbs in the first 1 min
1 Snatch, 55/45 lbs in the second 1 min
1 Snatch, 65/55 lbs in the third 1 min
…
Continuing this for as long as you are able.

BTWB

Pt. 2: Death By Clean

Death By Clean

With a continously running clock perform:
1 Clean, pick load in the first 1 min
1 Clean, pick load + 10 lbs in the second 1 min
1 Clean, pick load + 20 lbs in the third 1 min
…
Continuing this for as long as you are able.

BTWB

Pt. 3: Death By Deadlift

Death By Deadlift

With a continously running clock perform:
1 Deadlift, pick load in the first 1 min
1 Deadlift, pick load + 10 lbs in the second 1 min
1 Deadlift, pick load + 20 lbs in the third 1 min
…
Continuing this for as long as you are able.

BTWB

Photo by @robcwilson

Coach Shay demonstrating above of most people before the Advanced Class.

1. Check WOD

2. Don’t go.

Results

SNORIDGE CROSSFIT