Category: Beyond the Whiteboard

Shoulder Press 2-2-2 & 12-9-6-3-6-9-12: Push Press, Lateral Burpees and Pull-ups

Shoulder Press 2-2-2

Shoulder Press 2-2-2

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

BTWB

12-9-6-3-6-9-12: Push Press, Lateral Burpees and Pull-ups

12-9-6-3-6-9-12 reps, for time of:
Push Press (95#/65#)
Lateral Burpees (Over Barbell)
Pull-up

BTWB

Photo by @robcwilson

The CrossFit Games start this Thursday! To watch it almost every CrossFit related site will be streaming their own web stream with commentary. The likely best ones will be on Rogue or on Morning Chalk Up.
Games Day Lay of the Land

Ben Smith Gets the Nod, Receives Wildcard

2019 CrossFit Games Event Schedule Clues Revealed

Advanced RX: AMRAP 20 mins: Devils Press, Dumbbell Front Rack Lunges, Bar Muscle-ups and Dumbbell Front Rack Lunges

Advanced RX Class:

AMRAP 20 mins: Devils Press, Dumbbell Front Rack Lunges, Bar Muscle-ups and Dumbbell Front Rack Lunges

Complete as many rounds as possible in 20 mins of:
5 Devils Press (50#/35#)
10 Dumbbell Front Rack Lunges (50#/35#)
5 Bar Muscle-ups
10 Dumbbell Front Rack Lunges

BTWB

Photo by @robwilson

Results

Team WOD: AMRAP 20 mins: Partner Runs, Overhead Squats, Box Jump Overs and Back Squats

Team WOD: AMRAP 20 mins: Partner Runs, Overhead Squats, Box Jump Overs and Back Squats

As a team of 2 complete as many rounds as possible in 20 mins of:
Partner Run 400m
20 Overhead Squats (45#/33#)
20 Box Jump Overs (24″/20″)
20 Back Squats (45#/33#)
* Share one bar, run as team and split up reps

BTWB

Photo by @robcwilson

Results

Good Morning 8-8-8-8 & AMRAP 16 mins: Run, Ball Slams, Kettlebell Swings and AbMat Sit-ups

Good Morning 8-8-8-8

Good Morning 8-8-8-8

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

BTWB

AMRAP 16 mins: Run, Ball Slams, Kettlebell Swings and AbMat Sit-ups

Complete as many rounds as possible in 16 mins of:
Run 200m
10 Ball Slams
15 Kettlebell Swings
20 AbMat Sit-ups

BTWB

Photo by @robcwilson

Results

Shoulder Press: 3-3-3 & Option 1: FT: Rows, Double Unders and Shoulder Press & Option 2: FT: Rows, Double Unders and Strict Handstand Push-ups

Shoulder Press: 3-3-3

Shoulder Press 3-3-3

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

BTWB

Option 1: FT: Rows, Double Unders and Shoulder Press

For time:
Row 1000m
150 Double Unders
35 Shoulder Press (65#/45#)
Choose Option 1 or 2

BTWB

Option 2: FT: Rows, Double Unders and Strict Handstand Push-ups

For time:
Row 1000m
150 Double Unders
30 Strict Handstand Push-ups

BTWB

Photo by @robcwilson

Results
Results cont

EMOM for 10 mins: Power Snatch & 7 RFT: Power Snatches, Box Jumps and Sumo Deadlift High-pulls

EMOM for 10 mins: Power Snatch

1 Power Snatch, pick load

Every 1 min for 10 mins.

BTWB

7 RFT: Power Snatches, Box Jumps and Sumo Deadlift High-pulls

7 rounds for time of:
7 Power Snatches (75#/55#)
7 Box Jumps (24″/20″)
7 Sumo Deadlift High-pulls (75#/55#)

BTWB

Photos by @robcwilson

Our SFH reps and their model Don were in the gym today to educate, provide samples and meet our gym.

Bench Press: 5-5-5 & Taylor

Bench Press: 5-5-5

Bench Press 5-5-5

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

BTWB

Taylor

4 rounds for time of:
Run 400m
5 Burpee Muscle-ups

If you’ve got a 20 lbs vest or body armor, wear it.
U.S. Army Specialist David Wayne Taylor, 20, of Dixon, Kentucky, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, died in Kandahar province, Afghanistan on March 29, 2012, from wounds sustained in an accident at an ammunition supply point. He is survived by his sisters Tamara Taylor and Christina Abell, and mother Sarah Whitledge Taylor. ~ www.crossfit.com
* Scale to 10 Burpee Pull-ups or 10 Burpee Jumping PU each rd

BTWB

Photo by @robcwilson

Our July Teens camp wrapped up last week with some team fun and focus on learning rope climbs, cleans and deadlifts.

  • Next month will be our next teens camp 8/19-8/22 (ages 11-15)
  • For the younger ones there is a Kids camp 8/5-8/8 (ages 7-10)
  • Monday through Thursday each day from 5-6pm
  • Cost is $65 plus tax

Let us or Coach Lynn know if you want to sign someone up!
Results
Results cont

SNORIDGE CROSSFIT