Category: Beyond the Whiteboard

Advanced RX: EMOM for 10 mins: Power Snatch & FT: Rows, AbMat Sit-ups and Power Snatch

Advanced RX: EMOM for 10 mins: Power Snatch

1 Power Snatch, pick load

Every 1 min for 10 mins.

BTWB

FT: Rows, AbMat Sit-ups and Power Snatch

For time:
Row 1000m
100 AbMat Sit-ups
50 Power Snatches (115#/75#)

BTWB

Photo by @robcwilson

Actual photo of Advanced RX Class attendance on Saturday.
With the threat of more snow over the next couple days…
Please check here, Facebook and Instagram for any changes to the schedule. Early AM classes (0530) should especially check before setting out in the morning. If you see no updates then assume normal class times.
Results

Team WOD: 50-40-30-20-10: Row, Power Snatches and Box Jumps

Team WOD: 50-40-30-20-10: Row, Power Snatches and Box Jumps

As a team of 2 complete 50-40-30-20-10 reps, for time of:
Row Calories
Power Snatch (95#/65#)
Box Jump (24″/20″)
* As a team of 2, alternate work rest with your partner. Share a rower, bar, and box.

BTWB

Photo by @robcwilson

CrossFit Games Open Registration:

SRCF Team Count: 23
Get signed up! We are up to 23 for the Open. 19.1 WOD announcement coming Feb. 21st.
A Global Game in Search of National Champions

Results

Sumo Deadlift 5-5-5 & 5 RFT: Double Unders, Kettlebell Swings, and Medicine Ball Cleans

Sumo Deadlift 5-5-5

Sumo Deadlift 5-5-5

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

BTWB

5 RFT: Double Unders, Kettlebell Swings, and Medicine Ball Cleans

5 rounds for time of:
40 Double Unders
20 Kettlebell Swings (53#/35#)
10 Medicine Ball Cleans (20#/14#)

BTWB

Photo by @robcwilson

Results

Power Clean & Jerk 1-1-1-1 & 10-9-8-7-6-5-4-3-2-1: Dumbbell Burpees and Handstand Push-ups

Power Clean & Jerk 1-1-1-1

Power Clean & Jerk 1-1-1-1

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

BTWB

10-9-8-7-6-5-4-3-2-1: Dumbbell Burpees and Handstand Push-ups

10-9-8-7-6-5-4-3-2-1 reps, for time of:
Dumbbell Burpee (50#/35#)
Handstand Push-up

BTWB

Photo by @robcwilson

5 Tips For First Time CrossFit Open Participants

CrossFit Games Open Registration:

SRCF Team Count: 18
Get signed up! The Open is coming Feb. 21st.

Results
Results cont

Front Squat: 5 Rep Max & Saved by the Barbell

Front Squat: 5 Rep Max

Record your best Front Squat 5 rep max lift.

Only include the heaviest 5 rep, do not include sets prior to it.

BTWB

Saved by the Barbell

3 rounds, 1 min per station, of:
Burpee
Wall Ball (20#/14#)
Deadlift (115#/75#)
Medicine Ball Sit-up (20#/14#)
Hang Power Clean (115#/75#)
Rest 1 min

Perform this by rotating immediately to the next
station every 1 min, the clock does not stop or reset
between stations.
* Total reps per round

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5 Rep Ugg Boot Max

Photos by @robcwilson

CrossFit Games Open Registration:

SRCF Team Count: 16
Get signed up! The Open is coming Feb. 21st.
2019 Reebok CrossFit Open Announcements

Results
Results cont

Bench Press 9-7-5-3-1 & Chipper: Row Calories, Box Jump Overs, Power Snatches, and Toes to Bar

Bench Press 9-7-5-3-1

Bench Press 9-7-5-3-1

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

BTWB

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

For time:
30 Row Calories
30 Box Jump Overs, 24/20 in
30 Power Snatches, 75/55 lbs
30 Toes-to-bars
30 Power Snatches, 75/55 lbs
30 Box Jump Overs, 24/20 in
30 Row Calories

BTWB

Bench Press 9-7-5-3-1 & 3 RFT: Air Squats, Push-ups and Row

Bench Press 9-7-5-3-1

Bench Press 9-7-5-3-1

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

BTWB

3 RFT: Air Squats, Push-ups and Row

3 rounds for time of:
50 Air Squats
35 Push-ups
20 Row Calories

BTWB
SNORIDGE CROSSFIT