Category: Beyond the Whiteboard

Alt EMOM 12 mins: Deadlifts and Hollow Rocks & 3 RFT: Wall Balls and Rope Climbs

Alt EMOM 12 mins: Deadlifts and Hollow Rocks

Every 1 min for 12 mins, alternating between:
3 Deadlifts, pick load
12 Hollow Rocks
* Touch and go. No drops.

BTWB

3 RFT: Wall Balls and Rope Climbs

3 rounds for time of:
30 Wall Balls (20#/14#)
3 Rope Climbs
* Scale 1 RC to 2 Supine RC

BTWB
Photo by @robcwilson
Last weekend of Regionals is here and the Pacific region has already started!  Tune into CBS or set your DVR’s this Saturday and Sunday for some coverage of all the weekend action.
Regionals Airing Live on CBS
Update Show: Pacific Regional Preview

Results

Results cont

Overhead Squat 3-3-3 & 5 RFT: Burpee Box Jumps, Double Unders and Overhead Squats

Overhead Squat 3-3-3

Overhead Squat 3-3-3

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

BTWB

5 RFT: Burpee Box Jumps, Double Unders and Overhead Squats

5 rounds for time of:
7 Burpee Box Jumps (24#/20#)
30 Double Unders
7 Overhead Squats (115#/75#)

BTWB
Photo by @robcwilson

Results

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Push Press 3-3-3-3 & Row: 4 x 500m Repeats

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

Row: 4 x 500m Repeats

Each for time:
Row: 4x 500m

Rest as needed between efforts.
* Share a rower with a partner and take 3 min. rest between max efforts

BTWB
Photo by @robcwilson
Rower recovery today for most-Murph soreness.
SCHEDULE:
Starting this week we are adding a 5:30am class on Thursdays. That means there is a daily 5:30am class Mon-Fri now!
Against All Odds
Build ‘Em Like Becca

Results

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Murph & 1/2 Murph & Team Murph

Murph

For time:
Run 1 mile
100 Pull-ups
200 Push-ups
300 Air Squats
Run 1 mile

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it. ~ www.crossfit.com

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1/2 Murph or 1/2 Murph w/Full Run

For time:
Run 800m (or 1 Mile)
50 Pull-ups
100 Push-ups
150 Squats
Run 800m (or 1 Mile)

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Team Murph

For time:
Run 800m
100 Pull-ups
200 Push-ups
300 Air Squats
Run 800m

Work in teams of 2. Both partners run the 800 meters. Then split the pull-ups, push-ups, and squats as needed with only one person working at a time. 20 rounds of Cindy, split 10 and 10, works well. Then both partners run another 800.
Post total time. Post partner to notes.

BTWB
Photos by @robcwilson

Monday was another great SRCF Community turnout for our 9th annual Murph Challenge. With perfect weather again this year for Memorial Day we had 46 people turn out to complete it and cheer one another on.
Read up on the background of this Hero workout:
Memorial Day Murph


The Hero Workouts

Results

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Murph

Murph

For time:
Run, 1 mi
100 Pull-ups
200 Push-ups
300 Air Squats
Run, 1 mi

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

BTWB

Advanced RX: Lifting: Front Squats and Bench Press & FT: Rows, Front Squats and Bench Press

Advanced RX Class:

Lifting: Front Squats and Bench Press

Front Squat 3-3-3, using heaviest weight per set
Bench Press 3-3-3, using heaviest weight per set

BTWB

FT: Rows, Front Squats and Bench Press

For time:
Row 500m
12 Front Squats (185#/135#)
12 Bench Press (155#/105#)
Row 500m
9 Front Squats
9 Bench Press
Row 500m
6 Front Squats
6 Bench Press
Row 500m
3 Front Squats
3 Bench Press
* FS from floor

BTWB
Photo by @robcwilson
Events:
Schedule Notice: Memorial Day Murph Monday 5/28

  • We will hold our annual Murph workout on Monday (Memorial Day) in the AM
  • Wave times are posted on the whiteboard; Sign-up in the gym to reserve a slot
    • 9am FULL, 10am FULL, 11am FULL
    • 12pm waves
    • 12 people to a heat
  • In addition to the RX Murph and the 1/2 version, there is also a team option for 2 this year
  • No other class times on Monday!!!

Results

Team WOD: 3 RFT: Row Calories, Bench Press and Team Runs

Team WOD: 3 RFT: Row Calories, Bench Press and Team Runs

3 rounds for time of:
100 Row Calories
50 Bench Press (135#/95#)
Team Run 400m
* As a team of 3. One working at a time. Run 400m as a team.

BTWB
Photo by @robcwilson
Events:
Schedule Notice: Memorial Day Murph Monday 5/28

  • We will hold our annual Murph workout on Monday (Memorial Day) in the AM
  • Wave times are posted on the whiteboard; Sign-up in the gym to reserve a slot
    • 9am FULL, 10am FULL, 11am FULL
    • 12pm waves
    • 12 people to a heat
  • In addition to the RX Murph and the 1/2 version, there is also a team option for 2 this year
  • No other class times on Monday!!!

What, When, Why: Weight Vests

Results

Power Snatch (Touch & Go): 2RM & Alt EMOM 18 mins: Row, Wall Balls and Alternating Dumbbell Snatches

Power Snatch (Touch & Go): 2RM

Record your best Power Snatch (Touch & Go) 2 Rep Max lift.

BTWB

Alt EMOM 18 mins: Row, Wall Balls and Alternating Dumbbell Snatches

Every 1 min for 18 mins, alternating between:
12M / 9F Row Calories
15 Wall Balls (20#/14#)
10 Alternating Single Arm Dumbbell Snatches, pick load

BTWB
Photo by @robcwilson
Happy 250th WOD Bob T.!

Results

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Squat Clean 1-1-1-1-1 & Annie

Squat Clean 1-1-1-1-1

Squat Clean 1-1-1-1-1

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

BTWB

Annie

50-40-30-20-10 reps, for time of:
Double Under
AbMat Sit-up

BTWB
Photo by @robcwilson

CrossFit Athletes Prepare to Honor Lt. Michael Murphy with Hundreds of Quarter Squats, Half Push-ups

Events:
Schedule Notice: Monday 5/28
Memorial Day Murph is coming!

  • We will hold our annual Murph workout on Monday (Memorial Day) in the AM
  • Wave times are posted on the whiteboard; Sign-up in the gym to reserve a slot
    • 9am FULL, 10am FULL
    • 11am, 12pm waves
    • 12 people to a heat
  • In addition to the RX Murph and the 1/2 version, we will also program a team version for 2 this year

2018 Regionals: What to Watch in Week 2

Results

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Strict False Grip Supine Ring Rows : 5×4 & 5 RFT: Muscle-ups, Push Press and Air Squats

Strict False Grip Supine Ring Rows : 5×4

Strict False Grip Supine Ring Rows 5×4

Rest as needed between sets.
* Alternate with Strict ring dips 5×4. Scale to False Grip Ring Rows (not supine)

Strict Ring Dips : 5×4

Strict Ring Dips 5×4

Rest as needed between sets.
* Alternate with False Grip Supine Ring Rows 5×4. Scale to toe spot ring dips or fixed dips

BTWB

5 RFT: Muscle-ups, Push Press and Air Squats

5 rounds for time of:
5 Muscle-ups
10 Push Press (135#/95#)
30 Air Squats
*Scale MU to 5 strict pull-ups

BTWB
Photo by @robcwilson
Dan demonstrates a proper false grip.  The ring should cross your wrist at the joint (where a watch band would go) and the knuckles facing in. Thumbs are wrapped and elbows are in.
The False Grip

Results

Results cont

SNORIDGE CROSSFIT