Beyond the Whiteboard – Page 331

As a team of 2 complete 2 rounds for time of:
Partner Run 800m
50 Front Squats (115#/75#)
50 Pull-ups
* Teams of 2, run together and break up the reps (one works/one rests)

BTWB

Photo by @robcwilson

Results

Advanced RX: Squat Clean: 1RM

Record your best Squat Clean 1 rep max lift.
*Use mats

BTWB

Overhead Squat 2-2-2 & FT: Run, Burpee Over Dumbbells, and Dumbbell Overhead Squats

Overhead Squat 2-2-2

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

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FT: Run, Burpee Over Dumbbells, and Dumbbell Overhead Squats

For time:
Run 100m
12 Burpee Over Dumbbells
12 Dumbbell Overhead Squat (Right Arm), pick load
12 Dumbbell Overhead Squat (Left Arm), pick load
Run 100m
9 Burpee Over Dumbbells
9 Dumbbell Overhead Squat (Right Arm)
9 Dumbbell Overhead Squat (Left Arm)
Run 100m
6 Burpee Over Dumbbells
6 Dumbbell Overhead Squat (Right Arm)
6 Dumbbell Overhead Squat (Left Arm)
Run 100m
3 Burpee Over Dumbbells
3 Dumbbell Overhead Squat (Right Arm)
3 Dumbbell Overhead Squat (Left Arm)

BTWB

Photo by @robcwilson
Update Show: Drug Testing

Results

Results cont

Overhead Squat 2-2-2

Use the heaviest weight you can for each set.
Rest as needed between sets.
* Use mats in case of drops/misses

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Deadlift 6-6-6 & Death By Kettlebell Swings

Deadlift 6-6-6

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

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“Death By” Kettlebell Swings

Death By Kettlebell Swing

With a continuously running clock perform:
2 Kettlebell Swings, (53#/35#) in the first 1 min,
4 Kettlebell Swings, in the second 1 min
6 Kettlebell Swings, in the third 1 min
…
Continuing this for as long as you are able.

BTWB

Photos by @robcwilson
Today we wrapped our Summer Teens Session #1. Coach Lynn did an awesome job working such a great group of energetic teens who attacked every workout each day! Next up she will be focusing on teaching the younger group of 7-9 year olds. Watching the kids learn functional movements and how to handle some loads with intensity is blast.
Stay tuned for Teens Session #2 in August. It’ll be back!

Khrennikov Will Not Compete at the 2018 CrossFit Games

Inside CrossFit’s Smart Move to Double Down in Madison

Results

Results cont

Thruster: 1RM & 5 RFT: Thrusters and Double Unders

Thruster: 1RM

Record your best Thruster 1 rep max lift.

BTWB

5 RFT: Thrusters and Double Unders

5 rounds for time of:
9 Thrusters (95#/65#)
35 Double Unders
* This is 1/2 the rounds of Open WOD 17.5

BTWB

Photos by @robcwilson
Teens Session #1 in full swing!

Results

Results cont

Handstand Push Up 6×3 or HS Walk Practice

For time:
Handstand Walk Practice
* Choose HSPU or HS Walk practice

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Handstand Push Up 6×3 or HS Walk Practice & AMRAP 20 mins: Run, Deadlifts, Hang Power Cleans and Push Jerks

Handstand Push Up 6×3 or HS Walk Practice

For time:
Handstand Push-up 3/3/3/3/3/3 or Handstand Walk Practice
* Choose HSPU or HS Walk practice

BTWB

AMRAP 20 mins: Run, Deadlifts, Hang Power Cleans and Push Jerks

Complete as many rounds as possible in 20 mins of:
Run 200m
3 Deadlifts (135#/95#)
5 Hang Power Cleans (135#/95#)
7 Push Jerks (135#/95#)

BTWB

Photo by @robcwilson
Our latest OnRamp group has graduated! Welcome to Kirtis, Jae, Aimee, Robin, Rory, Darcie, Chris (who would forget Chris) and welcome back to Mollie!
ATHLETES IN BREACH OF DRUG POLICY (Bob is still appealing!)

Results

Results cont