Beyond the Whiteboard – Page 333

Snatch Balance 1-1-1-1-1 & Chipper: Runs, Pull-ups, Push-up, Squat Ladder

Snatch Balance 1-1-1-1-1

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

Chipper: Runs, Pull-ups, Push-up, Squat Ladder

For time:
Run 400m
20 Pull-ups
30 Push-ups
40 Air Squats
Run 400m
15 Chest-to-bar Pull-ups
25 Ring Dips
35 Front Squats (95#/65#)
Run 400m
10 Muscle-ups
20 Handstand Push-ups
30 Overhead Squats (95#/65#)

BTWB

Photo by @robcwilson

Holiday Hours:

Christmas Week:

12/23: Friday limited hours
- “12 WOD’s of Christmas” annual workout; Sign-ups in the gym for a class spot!
- ~~9:30am~~ Class FULL
- ~~10:30am~~ Class FULL
- 11:15am (Second Wave) has a few slots remaining
- 4pm Class (Only 1 Wave, FULL!)
- Please come to the AM hours is possible, there will be only 1 class at 4pm with limited space and 1 wave of athletes. Sign up in the gym.
12/24: Closed Saturday for Christmas Eve
12/26: Monday 6am Class Cancelled!

New Year’s Week:

12/30: Friday limited hours (no sign-ups needed)
- 9:30am Class
- 10:30am Class
- 4pm Class
12/31: Closed Saturday for New Year’s Eve

Results

Results cont

Back Squat 5-5-5-5-5 & FT: Rows, Double Unders, and Sit-ups

Back Squat 5-5-5-5-5

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

BTWB

FT: Rowing “Annie”: Rows, Double Unders, and Sit-ups

For time:
Row 500m
50 Double Unders
50 AbMat Sit-ups
Row 400m
40 Double Unders
40 AbMat Sit-ups
Row 300m
30 Double Unders
30 AbMat Sit-ups
Row 200m
20 Double Unders
20 AbMat Sit-ups
Row 100m
10 Double Unders
10 AbMat Sit-ups

BTWB

Photo by @robcwilson

Socks just arrived! For those who preordered they will be at the gym for the PM classes to pick up. Grab a pair for $20 for a great stocking stuffer!

New Hats and Beanies are coming! Preorder if you want one by posting the style/color to comments.
Cost: $20 each.
Brand: PukkaInc (same as Rogue uses and our last order of hats)
Styles: All hats are adjustable (not fitted) with embroidered or patch logo
Top: 4 designs in picture are Trucker style with a slight curved bill
Middle: Black Hat with Squatch design is also available with a flat bill option (Specify if you want this flat bill for this logo only)
Bottom: Beanies are fleece lined with a SnoRidge CF Tag on the outside edge (Choose Black w/black and white tag or Grey w/Hawks color tag)

Holiday Hours:

Christmas Week:

12/23: Friday limited hours
- “12 WOD’s of Christmas” annual workout; Sign-ups in the gym for a class spot!
- ~~9:30am~~ Class FULL
- ~~10:30am~~ Class FULL
- Second wave at 11:15am has a few slots remaining
- 4pm Class (Only 1 Wave, almost full!)
- Please come to the AM hours is possible, there will be only 1 class at 4pm with limited space and 1 wave of athletes. Sign up in the gym.
12/24: Closed Saturday for Christmas Eve

New Year’s Week:

12/30: Friday limited hours (no sign-ups needed)
- 9:30am Class
- 10:30am Class
- 4pm Class
12/31: Closed Saturday for New Year’s Eve

Results

Results cont

Hang Power Clean 7×1 & 10-9-8-7-6-5-4-3-2-1: Hang Power Cleans and Burpees

Hang Power Clean 7×1

Hang Power Clean 1-1-1-1-1-1-1

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

BTWB

10-9-8-7-6-5-4-3-2-1: Hang Power Cleans and Burpees

10-9-8-7-6-5-4-3-2-1 reps, for time of:
Hang Power Clean (135#/95#)
Burpee

BTWB

Photo by @robcwilson

Limited schedule this week and we kicked it off with a lung burner. Make sure you read below for the full holiday schedule!

We are also doing a preorder for SRCF Hats and Beanies in our Facebook group. Check it out to see all the options and to let us know if you want to order any.

Holiday Hours:

Christmas Week:

12/23: Friday limited hours
- “12 WOD’s of Christmas” annual workout; Sign-ups in the gym for a class spot!
- ~~9:30am~~ Class FULL
- 10:30am Class (Will run a second wave at 11:15am if needed)
- 4pm Class
- Please come to the AM hours is possible, there will be only 1 class at 4pm with limited space and 1 wave of athletes. Sign up in the gym.
12/24: Closed Saturday for Christmas Eve

New Year’s Week:

12/30: Friday limited hours
- 9:30am Class
- 10:30am Class
- 4pm Class
12/31: Closed Saturday for New Year’s Eve

Behind the Scenes: CrossFit Mayhem Freedom, Part 4 CrossFit Journal

Results

Results cont

E2MOM for 16 mins: Bear Complex

1 Bear Complex, pick load

Every 2 mins for 16 mins.

BTWB

Advanced RX: E2MOM for 16 mins: Bear Complex & 9-6-3: Bear Complexes and Bar Muscle-ups & AMRAP 7 mins: Deadlifts and Deficit Handstand Push Ups

Advanced RX Class:

E2MOM for 16 mins: Bear Complex

1 Bear Complex, pick load

Every 2 mins for 16 mins.

BTWB

9-6-3: Bear Complexes and Bar Muscle-ups

9-6-3 reps, for time of:
Bear Complex (135#/95#)
Bar Muscle-up

Rest 5 min between part 1 & 2

BTWB

AMRAP 7 mins: Deadlifts and Deficit Handstand Push Ups

Complete as many rounds as possible in 7 mins of:
7 Deadlifts (225#/155#)
7 Deficit Handstand Push Ups

BTWB

Photo by @robcwilson

Holiday Hours:

Christmas Week:

12/23: Friday limited hours
- “12 WOD’s of Christmas” annual workout; Sign-ups in the gym for a class spot!
- 9:30am Class
- 10:30am Class
- 4pm Class
- Please come to the AM hours is possible, there will be only 1 class at 4pm with limited space and 1 wave of athletes. Sign up in the gym.
12/24: Closed Saturday for Christmas Eve

New Year’s Week:

12/30: Friday limited hours
- 9:30am Class
- 10:30am Class
- 4pm Class
12/31: Closed Saturday for New Year’s Eve

Results

Team WOD: Runs, Pull-ups, Front Squats, OH Walking Lunge, Hang Power Cleans, Double Unders, STO, T2B, Deadlifts, Burpees

In Teams of 2 Complete For Time:

400 m Run
50 Pull-ups
40 Front Squats (95#/65#)
50 Overhead Walking Lunge With Plates (25#/15#)
40 Hang Power Cleans (95#/65#)
200 Double Unders (Each partner does 100 simultaneously)
50 Shoulder-to-Overheads (95#/65#)
40 Toes-to-bars
50 Deadlifts (165#/105#)
40 Burpees
* Both partners run 400m
** Alternate work on all movements, splitting reps with partner as you see fit except DU
*** For DU, each partner completes 100 reps at the same time
**** One barbell (unless mixed team), add weight for DL at end
Post total time.

BTWB

OnRamp-iversary Photo by @robcwilson

Holiday Hours:

Christmas Week:

12/23: Friday limited hours
- “12 WOD’s of Christmas” annual workout; Sign-ups in the gym for a class spot!
- 9:30am Class
- 10:30am Class
- 4pm Class
- Please come to the AM hours is possible, there will be only 1 class at 4pm with limited space and 1 wave of athletes. Sign up in the gym.
12/24: Closed Saturday for Christmas Eve

New Year’s Week:

12/30: Friday limited hours
- 9:30am Class
- 10:30am Class
- 4pm Class
12/31: Closed Saturday for New Year’s Eve

Results

Weighted Pull Up 3-3-3-3-3 & AMRAP 16 mins w/ Buy-in: Rows, Push-Ups, Kettlebell Swings and Sit-ups

Weighted Pull Up 3-3-3-3-3

Weighted Pull-up 3-3-3-3-3

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

BTWB

AMRAP 16 mins w/ Buy-in: Rows, Push-Ups, Kettlebell Swings and Sit-ups

In 16 mins do:
Row 2000m
then in the remaining time, AMRAP of:
15 Hand Release Push-Ups
15 Kettlebell Swings (53#/35#)
15 AbMat Sit-ups

BTWB

Photo by @robcwilson

Behind the Scenes: CrossFit Mayhem Freedom, Part 3

Holiday Hours:

Christmas Week:

12/23: TBD – Friday limited hours; “12 WOD’s of Christmas” annual workout
12/24: Closed Saturday for Christmas Eve

New Year’s Week:

12/30: TBD – Friday limited hours
12/31: Closed Saturday for New Year’s Eve

Results

Results cont

Push Press + Push Jerk 1-1-1-1-1 & CrossFit Games Open 13.2

Push Press + Push Jerk 1-1-1-1-1

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

CrossFit Games Open 13.2

Complete as many rounds as possible in 10 mins of:
5 Shoulder-to-Overheads (115#/75#)
10 Deadlifts (115#/75#
15 Box Jumps (24″/20″)

BTWB

Photo by @robcwilson

SRCF Tweens and Teens Winter Session 1 ended today! We will be starting our next session at the end of January. Parents of currently enrolled teens will be given first priority at the Winter Session 2 before we open it up to fill spaces. We will announce dates soon.

The teens class was a success with great participation and lots of progress. Looking forward to watching these kids move better and get stronger and as they improve technique they will increase loading. Most importantly they are all positive and committed to having fun!

Holiday Hours:

Christmas Week: