Category: Beyond the Whiteboard

Advanced RX: 1 High Hang Squat Snatch + 1 Hang Squat Snatch & 10 RFT: Hang Power Snatches, Toes-to-bars and Box Jump Overs

Advanced RX Class:

1 High Hang Squat Snatch + 1 Hang Squat Snatch

High Hang Squat Snatch + Hang Squat Snatch 1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.
* High hang is hip crease, low hang should be above knee

BTWB

10 RFT: Hang Power Snatches, Toes-to-bars and Box Jump Overs

10 rounds for time of:
4 Hang Power Snatch (115#/75#)
6 Toes-to-bars
8 Box Jump Overs (24″/20″)
Rest 30 secs

BTWB
Photo by @robcwilson

Results

Team WOD: Chipper: Row, Box Jump Overs, Power Snatches, and Toes to Bar

Team WOD: Chipper: Row, Box Jump Overs, Power Snatches, and Toes to Bar

As a team of 2 complete for time:
50 Row Calories
60 Box Jump Overs (24″/20″)
70 Power Snatches (75#/55#)
80 Toes-to-bars
70 Power Snatches
60 Box Jump Overs
50 Row Calories
*  Split reps; one works, one rests

BTWB
Photo by @robcwilson

Results

Cindy XXX

“Cindy XXX”

As many reps in 20 mins as you can of:
10 Pull-ups
20 Push-ups
30 Air Squats
15 Pull-ups
30 Push-ups
45 Air Squats
20 Pull-ups
40 Push-ups
60 Air Squats
25 Pull-ups
50 Push-ups
75 Air Squats
30 Pull-ups
60 Push-ups
90 Air Squats

BTWB

Photo by @robcwilson
18.Zero?!?! Dave Castro announced a “practice” WOD for the Open! This is meant to give everyone a taste of the Open. The WOD is below as well as a link to the announcement and demo. We will do this one next week. So will our Teens class! The Open starts Feb. 22.
18.Zero
21-15-9 reps for time of:
Dumbbell snatches
Burpees, jumping over the dumbbell
Men: 50-lb. dumbbell
Women: 35-lb. dumbbell

live announcement of 18.Zero

Overhead Squat 4-4-4 & 21-15-9: Power Cleans, Handstand Push-ups and Overhead Squats

Overhead Squat 4-4-4

Overhead Squat 4-4-4

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

BTWB

21-15-9: Power Cleans, Handstand Push-ups and Overhead Squats

21-15-9 reps, for time of:
Power Clean (95#/65#)
Handstand Push-up
Overhead Squat (95#/65#)

BTWB
Photo by @robcwilson
Overhead Squat cycle continues this week. The heavy OHS tests your balance, flexibility, shoulder, leg and core strength, and overall mechanics. Take your time to focus on hitting the correct positions from the top to bottom before throwing more weight on.
The Overhead Squat
The Power Clean

Results

Results cont

Front Squat 3-3-3-3 & AMRAP 9 mins: Strict Pull-ups and Front Squats

Front Squat 3-3-3-3

Front Squat 3-3-3-3

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

BTWB

AMRAP 9 mins: Strict Pull-ups and Front Squats

Complete as many rounds as possible in 9 mins of:
6 Strict Pull-ups
9 Front Squats (135#/95#)

BTWB
Photo by @robcwilson
What were the top logged movements and workouts of 2017 on Beyond The Whiteboard? What was the most popular lift and bodyweight movement? What was the percentage of logged movements between weightlifting, gymnastics, or monostructural (cardio)? The below report has those answers and more.
2017 CrossFit Fitness Report

Results

Results cont

Lifting: 1 Snatch Pull + 1 Hang Power Snatch & 2 RFT: Run, Push Press, Sit-ups, Box Jumps, DB Snatch, and Burpees

Lifting: 1 Snatch Pull + 1 Hang Power Snatch

Snatch Pull 1-1-1-1-1-1, using heaviest weight per set
Hang Power Snatch 1-1-1-1-1-1, using heaviest weight per set
* 1 Snatch Pull + 1 Hang PS complex

BTWB

2 RFT: Run, Push Press, Sit-ups, Box Jumps, DB Snatch, and Burpees

2 rounds for time of:
Run 400m
50 Push Press (75#/55#)
40 AbMat Sit-ups
30 Box Jumps (24″/20″)
20 Db Snatch Alternating Arms (50#/35#)
10 Burpees

BTWB

Advanced RX: EMOM 10 mins: 1 Power Clean + 1 Hang Power Clean + 1 Push Jerk & 3 RFT: Run, Dumbbell Front Rack Walking Lunges and Dumbbell Clean & Jerks

Advanced RX Class:

EMOM 10 mins: 1 Power Clean + 1 Hang Power Clean + 1 Push Jerk

Every 1 min for 10 mins do the following complex:
1 Power Clean, pick load
1 Hang Power Clean, pick load
1 Push Jerk, pick load

BTWB

3 RFT: Run, Dumbbell Front Rack Walking Lunges and Dumbbell Clean & Jerks

3 rounds for time of:
Run 400m
20 Dumbbell Front Rack Walking Lunges (50#/35#)
10 Dumbbell Clean & Jerks (50#/35#)

BTWB
Photo by @robcwilson

Results

Team WOD: AMRAP 25 mins: Run, Dumbbells, Pull-ups, Push-ups and Squats

Team WOD: AMRAP 25 mins: Run, Dumbbells, Pull-ups, Push-ups and Squats

As a team of 2 complete as many rounds as possible in 25 mins of:
Run 400m (w/partner)
50 Dumbbell Push Press (35#/20#)
50 Pull-ups
50 Dumbbell Front Squats
50 Push-ups
50 Dumbbell Walking Lunges (Farmer Carry)
50 Air Squats

The run must be done together as a team and both partners must be back before starting the reps. Both members must work toward completing all the reps together. Only one member working at a time. Complete all reps before moving to the next movement.

BTWB