Beyond the Whiteboard – Page 348

For time:
27 Wall Balls (20#/14#)
27 Burpees
Run 200m
21 Wall Balls
21 Burpees
Run 200m
15 Wall Balls
15 Burpees
Run 200m
9 Wall Balls
9 Burpees
Run 200m

BTWB

Someone didn’t get the #tanktoptwinsiesmemo

Photo by @robcwilson
Today was the first time ever that ALL OnRamp grads came to class on the very first day since they completed their OnRamp! 8 first timers in the gym, be sure to introduce yourself and make them feel welcome.
Yesterday we had our SRCF Potluck Picnic and 43 people and plenty of kids and pups were onhand to grill and play Volleyball, Spike Ball, and plenty of other games all afternoon. The turnout was great and we are hoping to coordinate another weekend before the sun is gone. Stay tuned and we will hope to do it again in September.
Events:
This November we will snatch, clean and jerk, and workout. You know, what we do every week. Plan on participating in the CrossFit Liftoff:
2016 CrossFit Liftoff Powered by Rogue
Results
Results cont

Shoulder Press 4-4-4-4

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

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Team WOD: 31 Heroes

Team WOD:

“31 Heroes”

In teams of 2, complete the following AMRAP 31 minutes (As Many Reps As Possible):
8 Thrusters (155#/105#)
6 Rope Climbs (15′)
11 Box Jumps (30″/24″)
* Partners alternate work on the above rounds with a 400m Bumper Plate (or Sandbag) Run (45#/25#).
** One Bar and Box per team unless male/female team
This is a Partner WOD – Partner #1 will perform the work listed above while Partner #2 will run 400m with a bumper (45#/25#). Once Partner #2 returns from the run, Partner #1 will grab the bumper and begin their 400m, while Partner #2 continues work wherever #1 left off.
Score is your total # of reps as a team.

BTWB
Photo by @robcwilson
Today was our 6th annual 31Heroes workout as a gym. Thanks to all you who came in to do this memorial workout!
“Established to honor the 31 Americans killed in action on August 6, 2011, The 31Heroes Project serves to impact the lives of our nation’s heroes and their families, while remembering the fallen, through athletic endeavors and competitive fundraising events.
The 31Heroes Project was conceived in response to the Extortion 17 helicopter crash in Afghanistan on August 6, 2011 killing 30 military service members, as well as one military working dog – Many of the fallen were Special Operators from the Navy SEAL community.”

Events:

Sunday 8/14: SRCF Potluck BBQ

Our summer picnic potluck is tomorrow (Sunday) at 3pm!

What: SRCF Summer Potluck BBQ
When: August 14th (Sunday) at 3 pm until dusk
Where: Jeanne Hansen Park in Snoqualmie Ridge
We are using the picnic shelter and grills (we will have charcoal)
Bring your own food to grill, drinks and a dish to share!
We will have SpikeBall, Cornhole, Ultimate Frisbee, football, soccer…

Results

40-30-20-10: Back Squats, AbMat Sit-ups and Kettlebell Swings & Checkout: Mini Flight Simulator

40-30-20-10: Back Squats, AbMat Sit-ups and Kettlebell Swings

40-30-20-10 reps, for time of:
Back Squat (95#/65#)
AbMat Sit-up
Kettlebell Swing (53#/35#)

BTWB

Checkout: Mini Flight Simulator

Double Unders 5-10-15-20-25-30-25-20-15-10-5

Rest as needed between sets.
Each set must be unbroken to count and you must stop between each set. If you snag you must repeat that set UB. Scale to broken sets or to 2 x singles.

BTWB

Photo by @robcwilson

Results

Results cont

40-30-20-10: Back Squats, AbMat Sit-ups and Kettlebell Swings

40-30-20-10 reps, for time of:
Back Squat, 95/65 lbs
AbMat Sit-up
Kettlebell Swing, 53/35 lbs

BTWB

Weighted Pull-up 5-5-5-5 & FT: Runs, Handstand Push-ups, Ring Dips and Push-ups

Weighted Pull-up 5-5-5-5

Use the heaviest weight you can for each set.
Rest as needed between sets.
* Scale to Strict Pull-ups (no weight) or to Supine Ring Rows

BTWB

FT: Runs, Handstand Push-ups, Ring Dips and Push-ups

For time:
Run 400m
15 Handstand Push-ups
15 Ring Dips
15 Push-ups
Run 400m
12 Handstand Push-ups
12 Ring Dips
12 Push-ups
Run 400m
9 Handstand Push-ups
9 Ring Dips
9 Push-ups

BTWB

Photo by @robcwilson

Good luck to all those competing this weekend (Peter, Adam, Eva as individuals and Jules, Reid, and Rob W. on a team) at the Elysian Games!

Events:

Saturday 8/13: 31Heroes Team Workout