Category: Beyond the Whiteboard

Alt EMOM 10 mins: Weighted Pull-ups and Weighted Ring Dips & AMRAP 15 mins: Run, Kettlebell Swings and Pull-ups

Alt EMOM 10 mins: Weighted Pull-ups and Weighted Ring Dips

Every 1 min for 10 mins, alternating between:
3 Weighted Pull-ups, pick load
3 Weighted Ring Dips, pick load

BTWB

AMRAP 15 mins: Run, Kettlebell Swings and Pull-ups

Complete as many rounds as possible in 15 mins of:
Run 400m
21 Kettlebell Swings (53#/35#)
12 Pull-ups

BTWB

Photo by @robcwilson

We will be programming Sam’s Memorial WOD at the end of August on a Saturday. Details are coming but plan on seeing the Saimo shirts for sale in a new color with some slight tweaks to the design. Any shirts sold we will donate to the Saimo Scholarship fund again. We will only keep enough to help cover the cost of the production/printing of the shirts. Our hope is a new color way will help generate a few more dollars to this fund this year!
Update Studio: Athlete Suspensions Following Drug Tests

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Deadlift 4-4-4 & Row 3k

Deadlift 4-4-4

Deadlift 4-4-4

Use the heaviest weight you can for each set.
Rest as needed between sets.
* Touch and go. No dropping from top.

Row 3k

Row 3000m

This is an all out effort for time.

BTWB

Photo by @robcwilson

Get your entries in! Fantasy CrossFit!
Win Big With CrossFit Games Pick ’Em

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Shoulder Press 3-3-3 & Chipper: Runs, Toes-to-bars, Handstand Push-ups, K2E, Ring Dips, Sit-ups, and Push-ups

Shoulder Press 3-3-3

Shoulder Press 3-3-3

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

BTWB

Chipper: Runs, Toes-to-bars, Handstand Push-ups, K2E, Ring Dips, Sit-ups, and Push-ups

For time:
Run 800m
20 Toes-to-bars
20 Handstand Push-ups
Run 400m
30 Knees To Elbows
30 Ring Dips
Run 200m
40 AbMat Sit-ups
40 Push-ups

BTWB  

Photo by @robcwilson

The Ring Dip

The J-Hook Rope Climb

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Back Squat 2-2-2 & AMRAP 12 mins: Dumbbell Front Squats, One Arm Dumbbell Snatch and Burpees

Back Squat 2-2-2

Back Squat 2-2-2

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

BTWB

AMRAP 12 mins: Dumbbell Front Squats, One Arm Dumbbell Snatch and Burpees

Complete as many rounds as possible in 12 mins of:
12 Dumbbell Front Squats, pick load
12 One Arm Dumbbell Snatch (Alternating), pick load
12 Burpees

BTWB  

Adam and his pain face.

Photo by @robcwilson

The btwb app comes out soon! Watch a quick video overview of the awesome calendar feature. [Watch Video] 

The Obstacle Course Returns in 2017

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Advanced RX Class: Clean & Jerk 1RM & Pt. 1: FT: Strict Muscle-ups, Double Unders & Pt. 2: FT: Clean & Jerks and AbMat Sit-ups

Advanced RX Class:

Clean & Jerk 1RM

Clean & Jerk 1

Use the heaviest weight you can for each set.
Rest as needed between sets.
* Work up to a heavy single. Use mats.

BTWB

Pt. 1: FT: Strict Muscle-ups, Double Unders

For time:
5 Strict Muscle-ups
50 Double Unders
4 Strict Muscle-ups
40 Double Unders
3 Strict Muscle-ups
30 Double Unders
2 Strict Muscle-ups
20 Double Unders
1 Strict Muscle-up
10 Double Unders

Rest 5 min. then Pt. 2

BTWB

Pt. 2: FT: Clean & Jerks and AbMat Sit-ups

For time:
5 Clean & Jerks, pick load
50 AbMat Sit-ups
4 Clean & Jerks, pick load
40 AbMat Sit-ups
3 Clean & Jerks, pick load
30 AbMat Sit-ups
2 Clean & Jerks, pick load
20 AbMat Sit-ups
1 Clean & Jerk, pick load
10 AbMat Sit-ups

BTWB  

Photo by @robcwilson

Director of the Games Dave Castro reveals another clue about the 2017 Games. This one involves a throwback to the 2012 obstacle course at Camp Pendleton.

Results

Squat Snatch 1-1-1-1-1 & AMRAP 5 mins: Overhead Squats and Box Jumps

Squat Snatch 1-1-1-1-1

Squat Snatch 1-1-1-1-1

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

BTWB

AMRAP 5 mins: Overhead Squats and Box Jumps

Complete as many rounds as possible in 5 mins of:
10 Overhead Squats (95#/65#)
10 Box Jumps (24″/20″)

BTWB  

Photo by @robcwilson

Dave Castro Talks About Move to Madison During Athletic Business Interview

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White

Skill Work: Rope Climb Progressions, Rope Climb Practice

Rope Climb Progression
Rope Climb

Focus on foot lock and technique.

“White”

5 rounds for time of:
3 Rope Climbs, 15 ft
10 Toes To Bars
21 Overhead Walking Lunge With Plate (45#/25#)
Run, 400 m

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.
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 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 Captain Jason Stumpf, her parents, brother and sister.

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Photo by @robcwilson

CrossFit Games 2017:

Event 1 is Run, Swim, Run

Event 2 looks to be Bike

What the actual distances are only Dave Castro knows…

Dave Castro Hints at Event 2

Could Jonne Koski Win the First Two Announced Events?

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Shoulder Press 5-5-5 & 5 RFT: Handstand Push-ups, Hang Power Cleans and Lateral Burpee Over Barbells

Shoulder Press 5-5-5

Shoulder Press 5-5-5

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

BTWB

5 RFT: Handstand Push-ups, Hang Power Cleans and Lateral Burpee Over Barbells

5 rounds for time of:
10 Handstand Push-ups
10 Hang Power Cleans (155#/105#)
10 Lateral Burpee Over Barbells

BTWB 

Photo by @robcwilson

Stacie Tovar To Retire After 2017 CrossFit Games

Say it ain’t so!

Chris Spealler Might Withdraw from the CrossFit Games

Nutrition:

Trump’s Pick To Head CDC Partnered With Coke, Boosting Agency’s Longstanding Ties To Soda Giant, Forbes.

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Back Squat 4-4-4 & FT: Runs, 2 For 1 Wall Balls, and Pull-ups

Back Squat 4-4-4

Back Squat 4-4-4

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

BTWB

FT: Runs, 2 For 1 Wall Balls, and Pull-ups

For time:
Run 200m
20 Wall Ball (2 For 1), (20#/14#)
20 Pull-ups
Run 200m
15 Wall Ball (2 For 1)
15 Pull-ups
Run 200m
10 Wall Ball (2 For 1)
10 Pull-ups
Run 200m
5 Wall Ball (2 For 1)
5 Pull-ups

* Scale to normal wall balls or use a heavier ball to the same 10’/9′ height.

BTWB 

Photo by @robcwilson

Results

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