Category: Beyond the Whiteboard

Team AMRAP 20 mins: Burpees, Overhead Squats, AbMat Sit-ups and Shuttle Runs

Team AMRAP 20 mins: Burpees, Overhead Squats, AbMat Sit-ups and Shuttle Runs

Complete as many rounds as possible in 20 mins of:
15 Burpees
20 Overhead Squats (115#/75#)
30 AbMat Sit-ups
Shuttle Run 100m (each partner runs separately)

*Only one partner working at a time. Complete an entire movement before moving onto the next.
**One person at a time on the run. (Partner 1 runs 100m, then Partner 2 runs 100m)

BTWB  

Photo by @robcwilson

SCHEDULE CHANGE:

STARTING MONDAY the 6 am Class is changing to 5:30 am!
New times:

  • 5:30 – 6:30 am every M, T, W, & F (No early class on Th)

Please help spread the word. Coaches have discussed it with the “Regulars” all week during class and everyone seems to be on board. That said, if anyone needs to discuss this with us, please send us a message.

Results

Bench Press 4-4-4 & 21-15-9: Front Squats and Box Jump Overs

Bench Press 4-4-4

Bench Press 4-4-4

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

BTWB

21-15-9: Front Squats and Box Jump Overs

21-15-9 reps, for time of:
Front Squat (135#/95#)
Box Jump Over (24″/20″)

BTWB 

Photo by @robcwilson

Congrats to Shay for passing the Advanced RX 2.0 Test this week with flying colors! Can’t wait for you initiation tomorrow!

Results

Results cont

Hang Power Clean 3-3-3 & AMRAP 15 mins: Runs, Sit-ups and Hang Power Cleans

Hang Power Clean 3-3-3

Hang Power Clean 3-3-3

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

BTWB

AMRAP 15 mins: Runs, Sit-ups and Hang Power Cleans

Complete as many rounds as possible in 15 mins of:
Run 200m
30 AbMat Sit-ups
10 Hang Power Cleans (135#/95#)

BTWB  

Photo by @robcwilson

ONLINE QUALIFIER WRAP

Results

Results cont

Shoulder Press 3-3-3-3-3 & Alt EMOM 15 mins: Rows, Handstand Push-ups, and Double Unders

Shoulder Press 3-3-3-3-3

Shoulder Press 3-3-3-3-3

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

BTWB

Alt EMOM 15 mins: Rows, Handstand Push-ups, and Double Unders

Every 1 min for 15 mins, alternating between:
Row 200m
10 Handstand Push-ups
40 Double Unders

BTWB 

Sometimes a gun show is all the motivation you need to row harder.

Photo by @robcwilson

Road to the Games 17.02: Cookeville Camp
now in the CrossFit Journal

Results

Results cont

Back Squat 5-5-5 & FT: Dumbbell Snatches and Rounds Of Cindy

Back Squat 5-5-5

Back Squat 5-5-5

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

BTWB

FT: Dumbbell Snatches and Rounds Of Cindy

For time:
40 Dumbbell Snatches (50#/35#)
4 Rounds Of Cindy
30 Dumbbell Snatches
3 Rounds Of Cindy
20 Dumbbell Snatches
2 Rounds Of Cindy
10 Dumbbell Snatches
1 Round Of Cindy

*Alternating one arm DB power snatch; use Open standard (no touching body with opposite hand or arm)

**1 Round of Cindy = 5 pull-ups, 10 push-ups, 15 air squats

BTWB 

Photo by @robcwilson

Today’s DB snatch was a return to the Open with 17.1 mixed with some “Murph” preparation! Get signed up for Memorial Day Murph.

The Dumbbell Power Snatch

“At 400 pounds, David McMullan walked into a CrossFit affiliate for the first time. Through hard work, discipline and sacrifice he changed his life completely. But it didn’t end there. David was inspired to share his passion for health and fitness with others. He earned his Level 1 as well as other nutrition certifications. He’s coached numerous athletes both in and out of the affiliate. David found his calling in life and is dedicated to helping others succeed as well.”
-Joe Fowler

Video Contest: 3rd Place – David McMullan: CrossFit Is Triumph

Results

Results cont

Advanced RX: EMOM 1 min for 8 mins: Squat Clean & 7 RFT: Squat Cleans, Handstand Push-ups and Kettlebell Swings

Advanced RX Class:

EMOM 1 min for 8 mins: Squat Clean

2 Squat Cleans, pick load

Every 1 min for 8 mins.

BTWB

7 RFT: Squat Cleans, Handstand Push-ups and Kettlebell Swings

7 rounds for time of:
5 Squat Cleans (155#/105#)
7 Handstand Push-ups
9 Kettlebell Swings (70#/53#)

BTWB 

Photo by @robcwilson

Latest updates for the teens and the masters divisions in the below Update Shows. Some amazing numbers are being put up by teens and also former Games athletes are now making a splash into the Masters across several age groups. The Games continues to evolve to truly finding the fittest on earth.

Update Show: Teenage Qualifier Recap

Update Show: 35-49 Qualifier Recap

Results

Team WOD: Runs, Kettlebell Swings, Sit-ups, Medicine Ball Cleans, Burpees, HSPU

Team WOD: Runs, Kettlebell Swings, Sit-ups, Medicine Ball Cleans, Burpees, HSPU

3 rounds for time of:
400m Run (as a team)
50 Kettlebell Swings (53#/35#)
40 Sit-up (abmat)s
30 Medicine Ball Cleans (20#/14#)
20 Burpees
10 Handstand Push-ups

Post total time.
* In teams of 2, both partners run together then alternate and split up the work as needed.

BTWB 

Photo by @robcwilson

Results

SNORIDGE CROSSFIT