Category: Beyond the Whiteboard

Advanced RX: EMOM for 10 mins: Power Clean & 3 RFT: Muscle Ups, Wall Balls, Handstand Push Ups and Power Cleans

Advanced RX Class:

EMOM for 10 mins: Power Clean

2 Power Cleans, pick load

Every 1 min for 10 mins.

BTWB

3 RFT: Muscle Ups, Wall Balls, Handstand Push Ups and Power Cleans

3 rounds for time of:
6 Muscle Ups
30 Wall Balls (20#/14#)
12 Handstand Push Ups
15 Power Cleans (135#/95#)

BTWB
Photo by @robcwilson
HOLIDAY SCHEDULE:

  • Next week we will have a normal class schedule Monday 12/18 through Thursday 12/21
  • Stay tuned for the Friday 12/22 schedule but plan on limited class times with the annual SRCF “12 Days of Christmas” WOD
  • Saturday 12/23 the gym is CLOSED
  • Monday 12/25 the gym is CLOSED

Teens Class:

  • Wednesday 12/20 we will have normal class schedule 5pm
  • Saturday 12/23 the gym is CLOSED

Results

Team WOD: AMRAP 20 mins: Burpee Pull-ups, Rows, Power Cleans, and Rows

Team WOD: AMRAP 20 mins: Burpee Pull-ups, Rows, Power Cleans, and Rows

As a team of 2 complete as many rounds as possible in 20 mins of:
20 Burpee Pull-ups
Row 400m
20 Power Cleans (135#/95#)
Row 400m
* One works, one rests

BTWB

Photo by @robcwilson
HOLIDAY SCHEDULE:

  • Next week we will have a normal class schedule Monday 12/18 through Thursday 12/21
  • Stay tuned for the Friday 12/22 schedule but plan on limited class times with the annual SRCF “12 Days of Christmas” WOD
  • Saturday 12/23 the gym is CLOSED
  • Monday 12/25 the gym is CLOSED

Teens Class:

  • Wednesday 12/20 we will have normal class schedule 5pm
  • Saturday 12/23 the gym is CLOSED

Results

Lifting: Hang Squat Cleans and Weighted Ring Dips & 5 RFT: Thrusters, Kettlebell Swings and AbMat Sit-ups

Lifting: Hang Squat Cleans and Weighted Ring Dips

Hang Squat Clean 2-2-2-2, using heaviest weight per set
Weighted Ring Dip 4-4-4-4, using heaviest weight per set
* Alternate Hang Clean sets with Dips.

BTWB

5 RFT: Thrusters, Kettlebell Swings and AbMat Sit-ups

5 rounds for time of:
10 Thrusters (95#/65#)
20 Kettlebell Swings (53#/35#)
30 AbMat Sit-ups

BTWB
Photo by @robcwilson
HOLIDAY SCHEDULE:

  • Next week we will have a normal class schedule Monday 12/18 through Thursday 12/21
  • Stay tuned for the Friday 12/22 schedule but plan on limited class times with the annual SRCF “12 Days of Christmas” WOD
  • Saturday 12/23 the gym is CLOSED
  • Monday 12/25 the gym is CLOSED

Results

Results cont

Alt EMOM 10 mins: Power Snatch (Touch & Go) and Double Unders & AMRAP 15 mins: Rope Climbs, Power Snatches and Run

Alt EMOM 10 mins: Power Snatch (Touch & Go) and Double Unders

Every 1 min for 10 mins, alternating between:
3 Power Snatch (Touch & Go) pick load
30 Double Unders

BTWB

AMRAP 15 mins: Rope Climbs, Power Snatches and Run

Complete as many rounds as possible in 15 mins of:
2 Rope Climbs 15 ft
20 Power Snatches (75#/55#)
Run 200m

BTWB
Photo by @robcwilson

Results

Results cont

Jerk: 2RM & 18-15-12-9-6-3: Row Cal, Box Jump Overs and Dumbbell Push Jerks

Jerk: 2RM

Find your Jerk 2 Rep Max.
* Split or Push

BTWB

18-15-12-9-6-3: Row Cal, Box Jump Overs and Dumbbell Push Jerks

18-15-12-9-6-3 reps, for time of:
Row Calories
Box Jump Over (24″/20″)
Dumbbell Push Jerk (Pick load)

BTWB
Photo by @robcwilson

Four Ways to Scale Pull-Ups Without Bands

Want to aid your recovery and avoid injury?  Get a deep tissue massage. Regularly! I get one every three weeks and it has done wonders for me in avoiding some of the routine recurring training injuries I used to have every few months.

Benefits of Sports Massages for CrossFitters

Results

Results cont

SNORIDGE CROSSFIT