Category: Beyond the Whiteboard

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

Push Press 1-1-1

Push Press 1-1-1

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

AMRAP 16 mins: Double Unders, DB Power Cleans, and Handstand Push-ups

Complete as many rounds as possible in 16 mins of:
24 Double Unders
8 Dumbbell Power Cleans, 50/35 lbs
24 Double Unders
8 Handstand Push-ups

Bench Press 5-5-5

Bench Press 5-5-5

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

21-15-9-9-15-21: Row Calories, Dumbbell Bench Press, and AbMat Sit-ups

21-15-9-9-15-21 reps, for time of:
Row Calorie
Dumbbell Bench Press, pick load
AbMat Sit-up

Overhead Squat 5-4-3-2-1

Overhead Squat 5-4-3-2-1

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

FT: Overhead Squat, Sumo Deadlift High-pull, and Rope Climbs

For time:
9 Overhead Squats, 95/65 lbs
9 Sumo Deadlift High-pulls, 95/65 lbs
3 Rope Climbs
15 Overhead Squats, 95/65 lbs
15 Sumo Deadlift High-pulls, 95/65 lbs
3 Rope Climbs
21 Overhead Squats, 95/65 lbs
21 Sumo Deadlift High-pulls, 95/65 lbs
3 Rope Climbs

Deadlift 10-8-6-4-2

Deadlift 10-8-6-4-2

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

Chipper: Deadlifts, Wall Balls, Box Jumps, Lateral Burpees and BMU

For time:
50 Deadlifts, 185/125 lbs
40 Wall Balls, 20/14 lbs, 10/9 ft
30 Box Jumps, 24/20 in
20 Burpee Over Bars
10 Bar Muscle-ups

Back Squat (3 sec pause at bottom) 1-1-1

Back Squat (3 sec pause at bottom) 1-1-1

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

3 RFT: Rows, Back Squats and Runs

3 rounds for time of:
Row, 500 m
21 Back Squats, 115/75 lbs
Run, 400 m