Category: Beyond the Whiteboard

Shoulder Press 7-7-7 & AMRAP 15 mins: Handstand Push-ups, Sumo Deadlift High-pulls and Box Jumps

Shoulder Press 7-7-7

Shoulder Press 7-7-7

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

BTWB

AMRAP 15 mins: Handstand Push-ups, Sumo Deadlift High-pulls and Box Jumps

Complete as many rounds as possible in 15 mins of:
4 Handstand Push-ups
8 Sumo Deadlift High-pulls (95#/65#)
12 Box Jumps (24″/20″)

BTWB 

Photo by @robcwilson

Today we continue our weekly progression of 10/7/5/3/1 rep schemes for the Shoulder Press.

Rich Froning Knows How to Celebrate Independence Day

He even kept the flag dry and never let it fall!

Dave Castro Drops First Hint of 2017 CrossFit Games: Run-Swim-Run

Results

Results cont

Team America

Team America

*In teams of two complete for time:

100 Kettlebell Swings (53#/35#)
50 Burpees
30 Toes-to-Bar
10 Snatches (any style) 155/105#
30 Toes-to-Bar
50 Burpees
100 Partner Wall Balls (20#/14#)
Advanced Version:

*In teams of two complete:

100 KBS (53#/35#)
50 Burpees
15 Muscle-Ups
10 Snatches (any style) 185/120#
15 Muscle-Ups
50 Burpees
100 Partner Wall Balls (20#/14#)
Notes: All reps may be apportioned in any way between the teammates, but only one teammate may be working at a time. Partner Wall Balls must be performed by teammates alternating Wall Ball shots.

BTWB  

Photo by @robcwilson

Our traditional 4th of July Team WOD today for both classes using the old Outlaw Way Team America Workout.  We’ve done this each year since 2012!

A Day in the Life of Rich Froning

Results

Front Squat 3-3-3-3 & 10 RFT: Thrusters, Push-ups, Run, and Rest

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

10 RFT: Thrusters, Push-ups, Run, and Rest

10 rounds for time of:
5 Thrusters (115#/75#)
10 Push-up (hand release)
Run 100m
Rest 1 min

BTWB  

Photo by @robcwilson

The Push-up

The Front Squat

Results

Results cont

Advanced RX: Power Clean 1-1-1-1-1 & Chipper: Runs, Power Cleans, and Pull-ups

Advanced RX Class:

Power Clean 1-1-1-1-1

Power Clean 1-1-1-1-1

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

BTWB

Chipper: Runs, Power Cleans, and Pull-ups

For time:
Run 800m
25 Power Cleans (135#/95#)
25 Pull-ups
Run 400m
15 Power Cleans (185#/135#)
15 Chest-to-bar Pull-ups
Run 200m
10 Power Cleans (205#/145#)
10 Bar Muscle-ups
* Load bar as you go.

BTWB  

Photo by @robcwilson

4th of July Weekend Schedule:

  •  7/3 Monday:
    • 5:30am class cancelled!
    • All other times will run on normal schedule
  • 7/4 Tuesday:
    • TEAM WOD class at 9:30am
    • Advanced RX Class at 10:30am
    • All other class times cancelled!

2017 West Regional Highlights

Results

Team WOD: FT: Power Cleans, Partner Runs, and Pull-ups

Team WOD: FT: Power Cleans, Partner Runs, and Pull-ups

As a team of 2 complete for time:
40 Power Cleans, pick load
Partner Run 800m
40 Pull-ups
30 Power Cleans, pick load
Partner Run 600m
30 Pull-ups
20 Power Cleans, pick load
Partner Run 400m
20 Pull-ups
10 Power Cleans, pick load
Partner Run 200m
10 Pull-ups

*  Alternate work/rest with your partner except all runs are done as a team. Choose load for PC.

BTWB 

Photo by @robcwilson

4th of July Weekend Schedule:

  •  7/3 Monday:
    • 5:30am class cancelled!
    • All other times will run on normal schedule
  • 7/4 Tuesday:
    • TEAM WOD class at 9:30am
    • Advanced RX Class at 10:30am
    • All other class times cancelled!

2017 East Regional Highlights
Just….NO:
10 CrossFit-Inspired Tattoos

Results

Alt EMOM 10 mins: Deadlifts and Strict Pull-ups & FT: Wall Balls, Runs, and Deadlifts

Alt EMOM 10 mins: Deadlifts and Strict Pull-ups

Every 1 min for 10 mins, alternating between:
4 Deadlifts, pick load
4 Strict Pull-ups
* Touch and go, no dropping last rep. Add or subtract pull-ups to your ability.

BTWB

FT: Wall Balls, Runs, and Deadlifts

For time:
40 Wall Balls (20#/14#)
Run 400m
40 Deadlifts (205#/145#)
Run 400m
40 Wall Balls

BTWB 

Photo by @robcwilson

Results

Results cont

Lifting Complex: 3 + Snatch Grip Deadlifts + 2 Hang Squat Snatches + 1 Overhead Squat & 5 RFT: Power Snatches, Overhead Squats and Double Unders

Lifting Complex: 3 + Snatch Grip Deadlifts + 2 Hang Squat Snatches + 1 Overhead Squat

Snatch Grip Deadlift 3-3-3-3, using heaviest weight per set
Hang Squat Snatch 2-2-2-2, using heaviest weight per set
Overhead Squat 1-1-1-1, using heaviest weight per set
* 3 Snatch DL + 2 HS + 1 OHS complex.

BTWB

5 RFT: Power Snatches, Overhead Squats and Double Unders

5 rounds for time of:
5 Power Snatches (115#/75#)
5 Overhead Squats (115#/75#)
30 Double Unders

BTWB  

Photo by @robcwilson

4th of July Weekend Schedule:

  • 6/30 Friday, 7/1 Saturday and 7/3 Monday:
    • Normal Schedule
  • 7/4 Tuesday:
    • TEAM WOD class at 9:30am
    • Advanced RX Class at 10:30am
    • All other class times cancelled!

The Power Snatch

Applications of the Support on Rings

Results

Results cont

Shoulder Press 10-10-10 & AMRAP 7 mins: Row, Push Press then Max Reps Burpees

Shoulder Press 10-10-10

Shoulder Press 10-10-10

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

BTWB

AMRAP 7 mins: Row, Push Press then Max Reps Burpees

Complete as many rounds as possible in 7 mins of:
60/50 Row (Cal)
25 Push Press (95#/65#)
then Max rep Burpees in remaining time
Men: Row 60 cal, Women: Row 50 cal.

Score is total burpees.

BTWB  

Photo by @robcwilson

4th of July Weekend Schedule:

  • 6/30 Friday, 7/1 Saturday and 7/3 Monday:
    • Normal Schedule
  • 7/4 Tuesday:
    • TEAM WOD class at 9:30am
    • Advanced RX Class at 10:30am
    • All other class times cancelled!

2017 Central Regional Highlights

Results

Results cont