Category: Beyond the Whiteboard

WOD 2024.11.23

Chipper: Row Cal, Alt DB Snatches, Toes-to-bars, and Lateral Burpee Over DB

For time:
60 Row Calories
50 Alternating Dumbbell Snatches, 50/35 lbs
40 Toes-to-bars
30 Lateral Burpee Over Dumbbells

BTWB

Team WOD: Chipper: Row, Alt DB Snatches, Toes-to-bars, and Lateral Burpee Over DB

For time:
100 Row Calories
100 Alternating Dumbbell Snatches, 50/35 lbs
100 Toes-to-bars
100 Lateral Burpee Over Dumbbells

BTWB

Team WOD: Optional Checkout

4 rounds for time of:
Sled Push, 245/200 lbs, 50 m
Farmers Walk (Kettlebell), 70/53 lbs, 50 m

BTWB

Photo by @snoridgecrossfit

Results

WOD 2024.11.22

Jerk 1RM

Record your best Jerk 1 rep max lift.

Only include the heaviest 1 rep, do not include sets prior to it.

BTWB

FT: Row, Push Jerks, and Rope Climbs

For time:
Row, 500 m
10 Push Jerks, 135 lbs
2 Rope Climbs
Row, 400 m
8 Push Jerks, 135 lbs
2 Rope Climbs
Row, 300 m
6 Push Jerks, 135 lbs
2 Rope Climbs
Row, 200 m
4 Push Jerks, 135 lbs
2 Rope Climbs
Row, 100 m
2 Push Jerks, 135 lbs
2 Rope Climbs

BTWB
 

Photo by @snoridgecrossfit

CrossFit 2025 Open Dates:

  • Jan. 15 – Open Registration Begins
  • Feb. 27 – 25.1 Workout Announcement 
  • March 6 – 25.2 Workout Announcement 
  • March 13 – 25.3 Workout Announcement

We now know that the Open will take place from February 27 to March 17 and will serve as the first stage of the qualifying process for the Individual, Team, and Age Group Divisions.

While CrossFit’s announcement starts with “we’re making a few changes,” there are some pretty major changes coming, including: 

  • No Quarterfinals.
  • A “virtual in-affiliate Semifinals.” 
  • A set of in-person qualifying events for the Individual Division.
  • A 25% reduction in the Crossfit Games field for the elite men and women.
    • The field will decrease from 40 men and 40 women to 30 each. 

The Teams field will go from 30 to 20.

To find an overview of more 2025 season dates and changes, check out this article. 

Results

WOD 2024.11.21

Power Clean 2-2-2

Power Clean 2-2-2

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

BTWB
 

15.4 – CrossFit Games Open

As many reps as possible in 8 mins of:
3 Handstand Push-ups
3 Cleans, 185/125 lbs
6 Handstand Push-ups
3 Cleans, 185/125 lbs
9 Handstand Push-ups
3 Cleans, 185/125 lbs
12 Handstand Push-ups
6 Cleans, 185/125 lbs
15 Handstand Push-ups
6 Cleans, 185/125 lbs
18 Handstand Push-ups
6 Cleans, 185/125 lbs
21 Handstand Push-ups
9 Cleans, 185/125 lbs
…
Continue adding 3 Handstand Push-up reps each round and 3 Clean reps every 3 rounds until time is complete.

BTWB

Checkout: Tabata Sit-ups

Tabata AbMat Sit-up

The Tabata interval is 20 secs of work followed
by 10 secs of rest for 8 intervals.
Tabata score is the total reps performed in all of the intervals.

BTWB

Photo by @snoridgecrossfit

Results

WOD 2024.11.18

Back Squat (3 sec pause at bottom) 3-3-3-3

Back Squat (3 sec pause at bottom) 3-3-3-3

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

BTWB

T2B

AMRAP 20 mins: Burpees, Air Squats, Box Jump Overs, and T2B

Complete as many rounds as possible in 20 mins of:
20 Burpees
20 Air Squats
20 Box Jump Overs, 24/20 in
20 Air Squats
20 Toes-to-bars

BTWB

Photo by @snoridgecrossfit

Results

Results cont

WOD 2024.11.16

Hero Week: Team WOD: Laura

With a partner, complete as many rounds as possible in 21 mins of:
30 Row Calories
20 Burpees Over Rower
10 Power Cleans, 155/105 lbs

Special Agent Laura Schwartzenberger, 43, was killed while executing a search warrant related to a violent crime against children. Schwartzenberger, who joined the FBI in 2005, was fatally shot by a suspected child pornographer on Feb. 2 in Sunrise, Florida.

Schwartzenberger is survived by her husband and two sons. She will be deeply missed by her CrossFit Vice community, her FBI colleagues, and many other friends and family members.

BTWB

Solo WOD: AMRAP 21 mins: Row, Burpee Over Rower, and Power Clean

Complete as many rounds as possible in 21 mins of:
20/15 Row Calories
10 Burpee Over Rowers
5 Power Cleans, 155/105 lbs
Rest 1 min

BTWB
 

Photo by @snoridgecrossfit

Results

WOD 2024.11.13

Barbell Good Morning 3-3-3-3

Barbell Good Morning 3-3-3-3

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

BTWB

 

Hero Week: Northup

For time:
26 Back Rack Barbell Step-ups, 95/65 lbs, 24/20 in
— then —
3 rounds of:
17 Power Cleans, 95/65 lbs
19 Sit-ups
21 Deadlifts, 95/65 lbs
— then —
31 Row Calories

Detective Constable Jeffrey Northrup, 55, of the Toronto Police Service in Canada, was killed in the line of duty on July 2, 2021, while investigating a stabbing.

Northrup started his career with the Toronto Police Service as a court officer before becoming a constable. He served as a mentor to new officers and was given the nickname “Papa Bear” and “Big Country” by those who worked alongside him. He was married for 26 years and had three children, whom he loved dearly. He spent much of his free time with his children doing what they loved including the Special Olympics, cheerleading, film, and lacrosse. He was also a member of Heart and Hustle CrossFit.

Northrup is survived by his wife, Margaret; sons Brenden and Mitchel; daughter, Sammy; and mother, Dianne.

BTWB

Photo by @snoridgecrossfit

Results

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