Category: Beyond the Whiteboard

Front Squat: 3-3-3-3 & 4 RFT: Row Calories, Toes-to-bars, Dumbbell Front Squats and Double Unders

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

4 RFT: Row Calories, Toes-to-bars, Dumbbell Front Squats and Double Unders

4 rounds for time of:
15 Row Calories
10 Toes-to-bars
15 Dumbbell Front Squats (50#/35#)
20 Double Unders

BTWB
Photo by @robcwilson
Need to sub a movement? Remember your coaches will help to work around your injury or rehab and design a scale, sub, or even an alternate WOD for you.
Thanksgiving Week Schedule:

  • M/Tu/W: Normal Class Schedule
  • Thursday 11/22: Closed!  No classes
  • Friday 11/23: One class @ 10am
  • Saturday 11/24: Normal Class Schedule

Loud and Live to Launch the West Coast CrossFit Classic

Results

Results cont

Overhead Squat 3-3-3-3 & 3 RFT: Runs, Push-ups and Overhead Squats

Overhead Squat 3-3-3-3

Overhead Squat 3-3-3-3

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

BTWB

3 RFT: Runs, Push-ups and Overhead Squats

3 rounds for time of:
Run 400m
25 Push-up (hand release)
15 Overhead Squats (115#/75#)

BTWB

Photo by @robcwilson

Thanksgiving Week Schedule:

  • M/Tu/W: Normal Class Schedule
  • Thursday 11/22: Closed!  No classes
  • Friday 11/23: One class @ 10am
  • Saturday 11/24: Normal Class Schedule

Results
Results cont

Wittman

Wittman

7 rounds for time of:
15 Kettlebell Swings (53#/35#)
15 Power Cleans (95#/65#)
15 Box Jumps (24″/20″)

U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, Colorado, was killed on February 13, 2010, when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan. He is survived by his daughters Miah and Ariauna, wife Karyn, siblings Robert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church. ~ www.crossfit.com

BTWB

Advanced RX: Bulger

Advanced RX Class:

Bulger

10 rounds for time of:
Run 150m
7 Chest-to-bar Pull-ups
7 Front Squats (135#/95#)
7 Handstand Push-ups

Canadian Forces Corporal Nicholas Bulger, 30, of Peterborough, Ontario, assigned to the 3rd Battalion of Princess Patricia’s Canadian Light Infantry, based out of Edmonton, Alberta, died July 3, 2009 while on patrol in the Zhari district of Afghanistan when an improvised explosive device exploded near his vehicle. Cpl. Bulger is survived by his wife Rebeka, and daughters Brookelynn and Elizabeth. ~ www.crossfit.com

BTWB

Photo by @robcwilson

Results

Hang Power Snatch: 3-3-3 & E2MOM for 18 mins: Rows, Alternating Dumbbell Snatches and Burpee Over Dumbbells

Hang Power Snatch: 3-3-3

Hang Power Snatch 3-3-3

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

BTWB

E2MOM for 18 mins: Rows, Alternating Dumbbell Snatches and Burpee Over Dumbbells

Every 2 mins for 18 mins do:
Row 150m/125m
10 Alternating Dumbbell Snatches (50#/35#)
5 Lateral Burpee Over Dumbbells

BTWB
Photo by @robcwilson

Results

Results cont

Gymnastics Practice & FT: Air Squats and Rope Climbs

Gymnastics Practice

Skill practice:
* Handstand
* Rope Climb
* Muscle-up
* Bar Muscle Up

* 20 minutes of practice time. If you don’t have the advanced skill then use this time to work progressions and base strict movements.

BTWB

FT: Air Squats and Rope Climbs

For time:
100 Air Squats
4 Rope Climbs, 15 ft
75 Air Squats
3 Rope Climbs
50 Air Squats
2 Rope Climbs
25 Air Squats
1 Rope Climb

BTWB
Photo by @robcwilson
5 more athletes test positive and are sanctioned from CrossFit events including 4 time Masters Champ Shawn Ramirez.
Athletes in Breach of Drug Policy

Results

Results cont

SNORIDGE CROSSFIT