Category: Beyond the Whiteboard

Advanced RX: Weighted Strict Pull-up 5-4-3-2-1 & FT: Row and Bodyweight Bench Press Chipper

Advanced RX Class:

Weighted Strict Pull-up 5-4-3-2-1

Weighted Strict Pull-up 5-4-3-2-1

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

BTWB

FT: Row and Bodyweight Bench Press Chipper

For time:
Row 500m
30 Bench Press, 1x bodyweight
Row 1000m
20 Bench Press, 1x bodyweight
Row 2000m
10 Bench Press, 1x bodyweight

BTWB

Photo by @robcwilson

Results

FQ: Handstand Practices, Handstand Push-up Practices, and Pull-up Practices & 21-15-9: Burpees, Deadlifts, Toes-to-bars and KB Swings

FQ: Handstand Practices, Handstand Push-up Practices, and Pull-up Practices

For quality:
Handstand Practice
Handstand Push-up Practice
Pull-up Practice
* Choose and work on progressions, or strict/kipping practice. 15 minutes.

BTWB

21-15-9: Burpees, Deadlifts, Toes-to-bars and KB Swings

21-15-9 reps, for time of:
Burpee
Deadlift (225#/155#)
Toes-to-bar
Kettlebell Swing (53#/35#)

BTWB

Photo by @robcwilson

This guy hit a max height static box jump that was to his chest! Go Team Bob! Some impressive hops from several people the other day.

Where Things Stand with the Theofanidis Situation

Results

Results cont

Shoulder Press: 1RM & Part 1 and Part 2 DB AMRAP

Shoulder Press: 1RM

Record your best Shoulder Press 1 rep max lift.

Only include the heaviest 1 rep, do not include sets prior to it.

BTWB

Pt. 1: AMRAP 5 mins: DB Snatch (Alternating) and Burpee Over DB

Complete as many rounds as possible in 5 mins of:
10 Dumbbell Alternating Snatch (50#/35#)
10 Burpee Over Dumbbell (Lateral)
* Rest 3 minutes between AMRAP’s

BTWB

Rest 3 Minutes then complete:

Pt. 2: AMRAP 5 mins: DB Push Press and Single DB Box Step-ups

Complete as many rounds as possible in 5 mins of:
10 Dumbbell Push Press, pick load
10 Single Dumbbell Box Step-ups, pick load, in
* Rest 3 minutes between AMRAP’s

BTWB

Photo by @robcwilson

Two parter today, short workouts but deceptive in execution.

Lefteris Theofanidis on Drug Breach: “I don’t give a shit”

Results

Results cont

Max Effort Day

Max Effort Day

After 1RM choose a minimum of 3 exercises and shoot for a personal record.

Round One: 20 Minutes to find a 1RM of Clean & Jerk, Snatch or Front Squat. Choose ONE lift.

Round Two: (Choose min. of 3) Max pull-ups, max toes-to-bar, max handstand push-ups, or max wall balls, max effort 500m row, 400m run, max double-unders, or max height box jump (Single jump).

You have 20 minutes for the first round. Post your score for the exercises you did and leave the other exercises blank.

BTWB

Photo by @robcwilson

PR Day! So many PR’s on so many things today.  Also congrats to Robin for hitting her 250th WOD the other day!

Results

Results cont

Back Squat 2-2-2 & FT: Overhead Walking Lunges, AbMat Sit-ups and Rope Climbs

Back Squat 2-2-2

Back Squat 2-2-2

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

BTWB

FT: Overhead Walking Lunges, AbMat Sit-ups and Rope Climbs

For time:
40 Overhead Walking Lunges (45#/25#)
40 AbMat Sit-ups
4 Rope Climbs (15 ft)
30 Overhead Walking Lunges
30 AbMat Sit-ups
3 Rope Climbs
20 Overhead Walking Lunges
20 AbMat Sit-ups
2 Rope Climbs
10 Overhead Walking Lunges
10 AbMat Sit-ups
1 Rope Climb
* Scale 1 RC to 2 supine RC or to 2 Foot lock pull-ups

BTWB

Photo by @robwilson

Results

Results cont

Bench Press 2-2-2-2-2 & Elizabeth

Bench Press 2-2-2-2-2

Bench Press 2-2-2-2-2

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

BTWB

“Power” Elizabeth

21-15-9 reps, for time of:
Clean (135#/95#)
Ring Dip
* Power Cleans, should be Touch and Go with no more than 3 sets each round.

BTWB

Photo by @robcwilson

Power version of “Elizabeth” today.  This CF benchmark workout is typically done with squat cleans.  The power version is meant to be a faster sprint version where the dips are what would slow you down.

Strength in Depth: Final Recap

Results

Results cont

SNORIDGE CROSSFIT