Category: Beyond the Whiteboard

Team WOD: 3 RFT: Partner Runs, Kettlebell Swings, Box Jump Overs and Deadlifts

Team WOD: 3 RFT: Partner Runs, Kettlebell Swings, Box Jump Overs and Deadlifts

As a team of 2 complete 3 rounds for time of:
Partner Run 400m
40 Kettlebell Swings (70#/53#)
30 Box Jump Overs (24″/20″)
20 Deadlifts (225#/155#)
* Run as a team, then alternate work/rest with your partner, splitting up reps as you go.

BTWB

Photo by @robcwilson

Happy birthday Christine!

CrossFit Games Open Registration:

SRCF Team Count: 15
Genie T. wins for best Open profile pic! Register and then go find her profile under our gym team.
Get signed up! The Open is coming Feb. 21st.

  • We will program the Open WOD’s (RX and Scaled versions) every Friday for class for five consecutive weeks
  • The CrossFit Games Open is for athletes anywhere in the world, at any stage of their journey (RX, Scaled, Masters, Teens)
  • Select our gym when you register so that we can validate your scores

Why Should I Even Still Do The Open? (Opinion)
Davidsdottir, the CrossFit Cowboy Ride High in Cape Town

Results

Front Racked Alternating Reverse Lunge 8-8-8-8 & 50-40-30-20-10: Double Unders and Walking Lunges

Front Racked Alternating Reverse Lunge 8-8-8-8

Front Racked Alternating Reverse Lunge 8-8-8-8

Use the heaviest weight you can for each set.
Rest as needed between sets.
* Clean from floor

BTWB

50-40-30-20-10: Double Unders and Walking Lunges

50-40-30-20-10 reps, for time of:
Double Under
Walking Lunge

BTWB

Photo by @robcwilson

Results
Results cont

Power Snatch (Touch & Go) 5-4-3-2-1 & AMRAP 10 mins: Power Snatches, Lateral Burpees and Toes-to-bars

Power Snatch (Touch & Go) 5-4-3-2-1

Power Snatch (Touch & Go) 5-4-3-2-1

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

BTWB

AMRAP 10 mins: Power Snatches, Lateral Burpees Over Barbell and Toes-to-bars

Complete as many rounds as possible in 10 mins of:
7 Power Snatches (75#/55#)
8 Lateral Burpees Over Barbell
9 Toes-to-bars

BTWB

Hang Squat Clean + Front Squat: 1-1-1-1-1 & 27-21-15-9: One Arm Dumbbell Snatch, Wall Ball and Run

Hang Squat Clean + Front Squat: 1-1-1-1-1

Hang Squat Clean + Front Squat 1-1-1-1-1

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

BTWB

27-21-15-9: One Arm Dumbbell Snatch, Wall Ball and Run

27-21-15-9 reps, for time of:
One Arm Dumbbell Snatch (Alternating) (50#/35#)
Wall Ball (20#/14#)
Run 400m

BTWB

Photos by @robcwilson


Happy birthday to Coach Shay!

SRCF Team Count: 14
Get signed up! The Open is coming Feb. 21st.

  • We will program the Open WOD’s (RX and Scaled versions) every Friday for class for five consecutive weeks
  • The CrossFit Games Open is for athletes anywhere in the world, at any stage of their journey (RX, Scaled, Masters, Teens)
  • Select our gym when you register so that we can validate your scores

CrossFit Fittest in Cape Town Individual Events and Schedule
Three Big Things to Watch in Cape Town
Results
Results cont

Push Press: 3-3-3-3 & AMRAP 16 mins: Bar Muscle-ups, Handstand Push-ups, AbMat Sit-ups and Row

Push Press: 3-3-3-3

Push Press 3-3-3-3

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

BTWB

AMRAP 16 mins: Bar Muscle-ups, Handstand Push-ups, AbMat Sit-ups and Row

Complete as many rounds as possible in 16 mins of:
4 Bar Muscle-ups
8 Handstand Push-ups
12 AbMat Sit-ups
16 Row Calories
* Scale BMU to 6 Strict Pull-ups or 8 Ring Rows each round

BTWB

Photo by @robcwilson

Results
Results cont

Advanced RX: Bear Complex 1-1-1-1-1 & FT: Squat Cleans, Handstand Push-ups, and Run Ladder

Advanced RX Class:

Bear Complex 1-1-1-1-1

Bear Complex 1-1-1-1-1

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

BTWB

FT: Squat Cleans, Handstand Push-ups, and Run Ladder

For time:
5 Squat Cleans, 205/135 lbs
15 Handstand Push-ups
Run 100m
4 Squat Cleans
12 Handstand Push-ups
Run 200m
3 Squat Cleans
9 Handstand Push-ups
Run 300m
2 Squat Cleans
6 Handstand Push-ups
Run 400m
1 Squat Clean
3 Handstand Push-ups
Run 500m

BTWB

Team WOD: AMRAP 20 mins w/ Buy-in: Row and Run then Medicine Ball Cleans, Pushe Press, and Medicine Ball Sit-ups

Team WOD: AMRAP 20 mins w/ Buy-in: Row and Run then Medicine Ball Cleans, Push Press, and Medicine Ball Sit-ups

As a team of 2 in 20 mins do:
Row 1500m
Run 1200m (Row/Run simultaneously)
then in the remaining time, AMRAP of:
10 Medicine Ball Cleans (20#/14#)
10 Push Press (95#/65#)
10 Medicine Ball Sit-ups (20#/14#)

* As a team of 2 one partner will row while the other runs. Split distance however you want. When both Row and Run are complete, then continue with AMRAP alternating each exercise of 10 reps with your partner.

BTWB

Photo by @robcwilson

Results

SNORIDGE CROSSFIT