Category: Beyond the Whiteboard

Squat Snatch 1-1-1

Squat Snatch 1-1-1

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

3 RFT: Overhead Squats, Toes-to-bars and Handstand Push-ups

3 rounds for time of:
30 Overhead Squats, 75/55 lbs
20 Toes-to-bars
10 Handstand Push-ups
* Scale HSPU to Box Pike or DB/KB Press

Bench Press 3-3-3

Bench Press 3-3-3

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

AMRAP 15 mins: KB Swings, Pull-ups, Push-ups and Run

Complete as many rounds as possible in 15 mins of:
7 Kettlebell Swings, 70/53 lbs
7 Pull-ups
7 Push-up (hand release)s
Run, 100 m

Team WOD: AMRAP 20 mins: Burpees, Rope Climbs, and Double Unders

With a partner, alternating full rounds – AMRAP in 20 mins of:
5 Burpees
1 Rope Climb, 15 ft
30 Double Unders

Solo WOD: AMRAP 10 mins: Burpees, Rope Climbs and Double Unders

Complete as many rounds as possible in 10 mins of:
10 Burpees
1 Rope Climb, 5 m
20 Double Unders

Alt EMOM 12 mins: Strict HSPU and DB Bent Over Rows

Every 1 min for 12 mins, alternating between:
5 Strict Handstand Push-ups
7 Dumbbell Bent Over Rows, pick load

3x 5 mins RemReps: Walking Lunges, Sit-ups, Row and Farmer Carry DB Walking Lunges

In 5 mins do:
Walking Lunge, 200 ft
50 AbMat Sit-ups
max reps in remaining time Row Calories
— Rest 5 mins —
In 5 mins do:
Dumbbell Walking Lunge, 50/35 lbs, 100 ft
50 AbMat Sit-ups
max reps in remaining time Row Calories
— Rest 5 mins —
In 5 mins do:
Walking Lunge, 200 ft
50 AbMat Sit-ups
max reps in remaining time Row Calories

Pt. 1: Alt EMOM 21 mins: Run, Clean & Jerks, and Muscle-ups

Every 1 min for 21 mins, alternating between:
Run, 100 m
5 Clean & Jerks, 135/95 lbs
3/2 Muscle-ups

Pt. 2: EMOM for 5 mins: Power Clean & Jerk

1 Power Clean & Jerk, pick load

Every 1 min for 5 mins.

Sumo Deadlift 10-8-6-4-2

Sumo Deadlift 10-8-6-4-2

Use the heaviest weight you can for each set.
Rest 2 mins between sets.

3 RFT: Rows, Deadlifts and Box Jumps

3 rounds for time of:
Row, 500 m
12 Deadlifts, 225/155 lbs
21 Box Jumps, 24/20 in

Squat Clean 1-1-1

Squat Clean 1-1-1

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

Buriak

Complete as many rounds as possible in 20 mins of:
5 Squat Cleans, 155/135 lbs
10 Burpee Over Bars
15 Pull-ups
Run, 200 m

AWS1 James Buriak, 31, of Salem, Virginia, died Aug. 31, 2021, when his helicopter Loosefoot 616 went down off the coast of San Diego, California. He served as a naval aircrewman rescue swimmer (AWS) with HSC-8.

After graduating high school, Buriak attended Roanoke College and joined the Navy in 2017. He deployed aboard the USS Theodore Roosevelt for back-to-back tours and multiple detachments before departing for the USS Abraham Lincoln.

He was known as an exemplary father and partner, and avid CrossFit athlete who enjoyed physical challenges. Buriak is survived by his wife, Megan; son, Caulder; parents James and Carol; and sister and brother-in-law, Laura and Eric Zickefoose.

Bench Press 4-4-4

Bench Press 4-4-4

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

AMRAP 15 mins: Wall Walks, HSPU, Toes-to-bars, and Air Squats

Complete as many rounds as possible in 15 mins of:
3 Wall Walks
6 Handstand Push-ups
9 Toes-to-bars
12 Air Squats

Team WOD: Team Kelly

5 rounds for time of:
Team Run, 400 m
30 Box Jumps, 24/20 in
30 Partner Alternating Wall Balls, 20/14 lbs

Solo WOD: Mini Kelly

3 rounds for time of:
Run, 400 m
30 Box Jumps, 24/20 in
30 Wall Balls, 20/14 lbs