Category: Beyond the Whiteboard

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

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

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

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

Bench Press 4-4-4-4-4 & Alt EMOM 18 mins: Rows, Ring Dips and Wall Balls

Bench Press 4-4-4-4-4

Bench Press 4-4-4-4-4

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

BTWB

Alt EMOM 18 mins: Rows, Ring Dips and Wall Balls

Every 1 min for 18 mins, alternating between:
Row 150m/125m
8 Ring Dips
12 Wall Balls (20#/14#)

BTWB

Shoulder Press 5-5-5-5 & AMRAP 12 mins: Push Press, Toes-to-bars and Sumo Deadlift High-pulls

Shoulder Press 5-5-5-5

Shoulder Press 5-5-5-5

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

BTWB

AMRAP 12 mins: Push Press, Toes-to-bars and Sumo Deadlift High-pulls

Complete as many rounds as possible in 12 mins of:
12 Push Press (75#/55#)
12 Toes-to-bars
12 Sumo Deadlift High-pulls (75#/55#)

BTWB

Photo by @robcwilson

The Open Results are final and the top 20 qualifiers and National Champs are announced.

Vellner, Sigmundsdottir Win Open. National Champions Crowned

Handstand Push-Up Variations

Back Squat 8-8-8 & 30-20-10: Back Squats, Hand Release Push-ups and Kettlebell Swings

Back Squat 8-8-8

Back Squat 8-8-8

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

BTWB

30-20-10: Back Squats, Hand Release Push-ups and Kettlebell Swings

30-20-10 reps, for time of:
Back Squat (115#/75#)
Hand Release Push-up
Kettlebell Swing (53#/35#)

BTWB

Photo by @robcwilson

Results

Results cont

Advanced RX: Squat Clean Thruster 1-1-1-1 & Advanced RX: Half Kalsu

Advanced RX: Squat Clean Thruster 1-1-1-1

Squat Clean Thruster 1-1-1-1

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

BTWB

Advanced RX: Half Kalsu

For Time:

50 Thrusters (135#/95#)
* Start each minute with 5 Burpees then max rep Thrusters

*At the beginning of every minute perform 5 burpees, for the rest of the minute perform as many thrusters as you can during that minute. At the beginning of the next minute perform 5 burpees and then max rep thrusters and so on until you reach 50 total thrusters.

BTWB

Photo by @robcwilson

SNORIDGE CROSSFIT