Category: Beyond the Whiteboard

Advanced RX: EMOM for 5 mins: Clean & Jerk & 15-12-9-6-3: Chest-to-bar Pull-ups, Clean & Jerks and Push-ups & Checkout: FT: Assault Bike and AbMat Sit-ups

Advanced RX Class:

EMOM for 5 mins: Clean & Jerk

1 Clean & Jerk, pick load

Every 1 min for 5 mins.

BTWB

15-12-9-6-3: Chest-to-bar Pull-ups, Clean & Jerks and Push-ups

15-12-9-6-3 reps, for time of:
Chest-to-bar Pull-up
Clean & Jerk (135#/95#)
Push-up

BTWB

Checkout: FT: Assault Bike and AbMat Sit-ups

For time:
25 Assault Bike (Calories)
50 AbMat Sit-ups

BTWB

Team WOD: Clean & Jerk: 1RM & Helen Meets Grace

Team WOD: Clean & Jerk: 1RM

As a team, share a bar and alternate lifts.

Record your best Clean & Jerk 1 rep max lift.
* 8 min. time cap for each to find a 1RM.

BTWB

Helen Meets Grace

As a team of 2 complete for time:
– One partner works at a time, split reps up w/partner however you want except both partners must run 400m each time together.

Partner Run 400m
21 Kettlebell Swings (53#/35#)
12 Pull-ups
Partner Run 400m
21 Kettlebell Swings
12 Pull-ups
Partner Run 400m
21 Kettlebell Swings
12 Pull-ups
30 Clean & Jerks (135#/95#)

BTWB
Photo by @robcwilson

Results

Ring Dip (Weighted) 3-3-3-3-3 & 3 RFT: Double Unders, Overhead Walking Lunges and Burpees

Ring Dip (Weighted) 3-3-3-3-3

Ring Dip (Weighted) 3-3-3-3-3

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

BTWB

3 RFT: Double Unders, Overhead Walking Lunges and Burpees

3 rounds for time of:
50 Double Unders
Overhead Walking Lunge (45#/25# Bumper), 50 ft
25 Burpees

BTWB

RX+ Option: 3 RFT: Double Unders, Double Kettlebell Overhead Lunges and Burpees

3 rounds for time of:
60 Double Unders
Double Kettlebell Overhead Lunge (35#/26# x2), 50/40 ft
25 Burpees
* Choose this Option if you can RX.

BTWB
Photo by @robcwilson

Results

Results cont

Lifting: 2 Push Press + 2 Thruster Complex & AMReps 10 mins: Rows, Thrusters and Bar Muscle-ups & Checkout: Farmers Walk (Kettlebell)

Lifting: 2 Push Press + 2 Thruster Complex

Push Press 2-2-2-2, using heaviest weight per set
Thruster 2-2-2-2, using heaviest weight per set
* Complex 2 PP + 2 Thruster. Use mats for drops.

BTWB

AMReps 10 mins: Rows, Thrusters and Bar Muscle-ups

As many reps as possible in 10 mins of:
Row 1000m
50 Thrusters (45#/33#)
Bar Muscle-up (max rep)
* Score max reps BMU. Scale BMU to Strict Pull-ups.

BTWB

Checkout: Farmers Walk (Kettlebell)

Farmers Walk (Kettlebell) 200m (Choose load)

This is an all out effort for time.

BTWB

Power Clean 1-1-1 and L Sit: 3x 30 secs & 4 RFT: Run, Handstand Push-ups and Power Cleans

Power Clean 1-1-1

Power Clean 1-1-1
Use the heaviest weight you can for each set.

L Sit (Hanging) : 3x 30 secs

L Sit (Hanging) 3x 30 secs

Rest as needed between sets.
* Alternate with Power Cleans. Accumulate 30 sec hanging in L sit. Scale to one leg out, or k2C hanging.

BTWB

4 RFT: Run, Handstand Push-ups and Power Cleans

4 rounds for time of:
Run 400m
15 Handstand Push-ups
5 Power Cleans (185#/135#)

BTWB
Photo by @robcwilson
Events:
“Saimo”
We will be holding our annual memorial WOD for Sam on 8/25 (Saturday)

  • WOD times at 9:30am and 10:30 am

We will also be putting out a donation envelope to raise funds for the scholarship in his name that his parents set up. All dollars donated will go directly to the Saimo’s to go into the local scholarship that they award to a Mt. Si grad who meets their criteria.  Please consider donation as this is for one of our own family and stays local.
2018 CrossFit Games: Continue to Rise
Results
Results cont

SNORIDGE CROSSFIT