Category: Beyond the Whiteboard

Strict Pull-ups: 3x Max Rep & AMRAP 15 mins: Toes-to-bars, Burpees and Dumbbell Clean & Jerks

Strict Pull-ups: 3x Max Rep

Strict Pull-ups 3x max rep

Rest as needed between sets.
* Scale to assisted strict PU (do not change band), or scale to supine ring rows (feet on box or elevated)

BTWB

AMRAP 15 mins: Toes-to-bars, Burpees and Dumbbell Clean & Jerks

Complete as many rounds as possible in 15 mins of:
15 Toes-to-bars
12 Burpees
9 Dumbbell Clean & Jerks (50#/35#)

BTWB

Overhead Squat: 5-4-3-2-1 & Chipper: Rows, Overhead Squats, Hand Release Push-ups and Box Jumps

Overhead Squat: 5-4-3-2-1

Overhead Squat 5-4-3-2-1

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

BTWB

Chipper: Rows, Overhead Squats, Hand Release Push-ups and Box Jumps

For time:
Row 1000m
50 Overhead Squats (95#/65#)
40 Hand Release Push-ups
30 Box Jumps (30″/24″)

BTWB
Photo by @robcwilson
Results
Results cont

Bench Press: 2RM & 10 RFT: Medicine Ball Cleans and Handstand Push Ups

Bench Press: 2RM

Record your best Bench Press 2 rep max lift.

Only include the heaviest 2 rep, do not include the sets prior to it.

BTWB

10 RFT: Medicine Ball Cleans and Handstand Push Ups

10 rounds for time of:
10 Medicine Ball Cleans (20#/14#)
5 Handstand Push Ups

BTWB

Hang Power Snatch: 1-1-1-1-1 & AMRAP 15 mins: Run, Alternating Dumbbell Snatches and Bar Muscle-ups

Hang Power Snatch: 1-1-1-1-1

Hang Power Snatch 1-1-1-1-1

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

BTWB

AMRAP 15 mins: Run, Alternating Dumbbell Snatches and Bar Muscle-ups

Complete as many rounds as possible in 15 mins of:
Run 200m
12 Alternating Dumbbell Snatches (50#/35#)
4 Bar Muscle-ups

BTWB

Advanced RX: Deadlift + Hang Power Clean + Front Squat + Push Press + Back Squat 1-1-1-1 & AMRAP 15 mins: Deadlifts, Hang Power Cleans, Front Squats, Push Press, Back Squats and Run

Advanced RX: Deadlift + Hang Power Clean + Front Squat + Push Press + Back Squat 1-1-1-1

Deadlift + Hang Power Clean + Front Squat + Push Press + Back Squat 1-1-1-1

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

BTWB

AMRAP 15 mins: Deadlifts, Hang Power Cleans, Front Squats, Push Press, Back Squats and Run

Complete as many rounds as possible in 15 mins of:
5 Deadlifts (115#/75#)
5 Hang Power Cleans (115#/75#)
5 Front Squats (115#/75#)
5 Push Press (115#/75#)
5 Back Squats (115#/75#)
Run 200m

BTWB

Photo by @robcwilson

Results

White

White

5 rounds for time of:
3 Rope Climbs, 15 ft
10 Toes-to-bars
21 Plate Overhead Walking Lunges (45#/25#)
Run 400m

U.S. Army 1st Lt. Ashley White, 24, of Alliance, Ohio, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, North Carolina, died on Oct. 22, 2011, in Kandahar Province, Afghanistan, from wounds suffered when insurgents attacked her unit with an improvised explosive device.
She is survived by her husband, Capt. Jason Stumpf; parents, Robert and Deborah; brother, Josh; and sister, Brittney. ~ www.crossfit.com

BTWB

Photo by @robcwilson

Results
Results cont

SNORIDGE CROSSFIT