Category: Beyond the Whiteboard

Shoulder Press: 1 Rep Max & AMRAP 10 mins: Box Jumps, Deadlifts, Handstand Push-ups and Med Ball Cleans

Shoulder Press: 1 Rep Max

Record your best Shoulder Press 1 rep max lift.

BTWB

AMRAP 10 mins: Box Jumps, Deadlifts, Handstand Push-ups and Med Ball Cleans

Complete as many rounds as possible in 10 mins of:
3 Box Jumps (30″/24″)
5 Deadlifts (225#/155#)
7 Handstand Push-ups
9 Medicine Ball Cleans (20#/14#)

BTWB

Photo by @robcwilson

Results
Results cont

1 Power Snatch + 2 Overhead Squat 1-1-1-1-1 & 30-20-10: Alternating Dumbbell Snatches, Toes-to-bars and Row

1 Power Snatch + 2 Overhead Squat 1-1-1-1-1

1 Power Snatch + 2 Overhead Squat 1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.
* Complex: 1 PS + 2 OHS

BTWB

30-20-10: Alternating Dumbbell Snatches, Toes-to-bars and Row

30-20-10 reps, for time of:
One Arm Alternating Dumbbell Snatch (50#/35#)
Toes-to-bar
Row Calories

BTWB

Photo by @robcwilson

Holiday Schedule:

  • Saturday 12/22 is our annual “12 WOD’s of Christmas”. Wear festive attire! Wave times:
    • 0830 (still have spots left)
    • 0930 Full
    • 1030 Full
    • 1130 (very few spots left)
    • Sign-up in the gym
  • Monday 12/24 CLOSED
  • Tuesday 12/25 CLOSED 
  • Wednesday 12/26
    • No 0530 early class, all other classes normal
  • Thursday to Saturday 12/27-12/29 Normal schedule

Dubai CrossFit Championship Athlete Payouts
Results
Results cont

Bench Press: 3-3-3-3 & 7 RFT: Power Cleans, Deadlifts and Push-up (hand release)

Bench Press: 3-3-3-3

Bench Press 3-3-3-3

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

BTWB

7 RFT: Power Cleans, Deadlifts and Push-up (hand release)

7 rounds for time of:
5 Power Cleans (165#/115#)
7 Deadlifts (165#/115#)
9 Push-up (hand release)
* Choose a load you can do all PC unbroken, no singles

BTWB

Photo by @robcwilson

Results
Results cont

Back Squat: 7 Rep Max & Tabata – Air Squats, Strict Pull-ups, AbMat Sit-ups and Dumbbell Push Pres

Back Squat: 7 Rep Max

Find your Back Squat 7 Rep Max.

BTWB

Tabata – Air Squats, Strict Pull-ups, AbMat Sit-ups and Dumbbell Push Pres

Tabata Air Squat
Rest 30 secs
Tabata Strict Pull-up
Rest 30 secs
Tabata AbMat Sit-up
Rest 30 secs
Tabata Dumbbell Push Press, pick load

The Tabata interval is 20 secs of work followed
by 10 secs of rest for 8 intervals.
Tabata score is the total reps performed in all of the intervals. (4 scores: air squats, pull-ups, sit-ups, push press)

BTWB

Photo by @robcwilson

Results
Results cont

Advanced RX: Power Clean & Jerk 1-1-1-1-1 & Pt. 1: AMRAP 5 mins w/ Buy-in: Rows and Power Cleans & Pt. 2: AMRAP 5 mins: Shoulder-to-Overheads and Muscle-ups

Advanced RX Class:

Power Clean & Jerk 1-1-1-1-1

Power Clean & Jerk 1-1-1-1-1

Rest as needed between sets.

BTWB

Pt. 1: AMRAP 5 mins w/ Buy-in: Rows and Power Cleans

In 5 mins do:
Row, 500 m
then in the remaining time, AMRAP of:
Power Clean (205#/145#)
* Rest 5 min. between parts 1 and 2.

BTWB

Pt. 2: AMRAP 5 mins: Shoulder-to-Overheads and Muscle-ups

Complete as many rounds as possible in 5 mins of:
5 Shoulder-to-Overheads (165#/115#)
5 Muscle-ups

BTWB

Photo by @robcwilson

Holiday Schedule:

  • Saturday 12/22 is our annual “12 WOD’s of Christmas”.
    • Wave times TBD
    • Sign-up in the gym
  • Monday 12/24 CLOSED
  • Tuesday 12/25 CLOSED 
  • Wednesday 12/26
    • No 0530 early class, all other classes normal
  • Thursday to Saturday 12/27-12/29 Normal schedule

Fraser, Briggs, Invictus Win Dubai. Earn Ticket to the 2019 Games
Richey Richer With CrossFit and YouTubeResults
Results

Team WOD: AMRAP 20 mins: Burpee Pull-ups, Rows, Power Cleans, and Rows

Team WOD: AMRAP 20 mins: Burpee Pull-ups, Rows, Power Cleans, and Rows

As a team of 2 complete as many rounds as possible in 20 mins of:
20 Burpee Pull-ups
Row 400m
20 Power Cleans (135#/95#)
Row 400m
*  One works, one rests

BTWB

Photo by @robcwilson

Holiday Schedule:

  • Saturday 12/22 is our annual “12 WOD’s of Christmas”.
    • Wave times TBD
    • Sign-up in the gym
  • Monday 12/24 CLOSED
  • Tuesday 12/25 CLOSED 
  • Wednesday 12/26
    • No 0530 early class, all other classes normal
  • Thursday to Saturday 12/27-12/29 Normal schedule

Fraser, Briggs, Invictus Win Dubai. Earn Ticket to the 2019 Games
Richey Richer With CrossFit and YouTubeResults
Results

Lifting: Deadlifts and Bent Over Barbell Rows & Alt EMOM 18 mins: Deadlifts, Kettlebell Swings and Wall Balls

Lifting: Deadlifts and Bent Over Barbell Rows

Deadlift 3-3-3, using heaviest weight per set
Bent Over Barbell Row 6-6-6, using heaviest weight per set
* Alternate sets with bent over row

BTWB

Alt EMOM 18 mins: Deadlifts, Kettlebell Swings and Wall Balls

Every 1 min for 18 mins, alternating between:
8 Deadlifts, pick load
10 Kettlebell Swings (70#/53#)
12 Wall Balls (20#/14#)

BTWB

Photo by @robcwilson

For those who’ve been wondering, our annual “12 WOD’s of Christmas” workout will be Saturday 12/22.  Times are TBD but we will run waves and post sign-ups.
After Day 3 at the Dubai CF Championship some familiar names are now on top. Fraser, Briggs, and Invictus; but the race is tight right behind them.
Dubai CrossFit Championship Day 3 Recap
Results
Results cont

SNORIDGE CROSSFIT