Category: Beyond the Whiteboard

Squat Clean 1-1-1 & 5 RFT: Rope Climbs, Squat Cleans and Double Unders

Squat Clean 1-1-1

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

5 RFT: Rope Climbs, Squat Cleans and Double Unders

5 rounds for time of:
2 Rope Climbs (15 ft)
4 Squat Cleans (155#/105#)
40 Double Unders

BTWB

Photo by @robcwilson

Schedule CHANGE:

Upon further review, the 6am Honey Badger Crew has agreed to adjust the 6am class schedule. The new schedule starting NEXT WEEK will shift to M/T/W/Fr at 6am. The will move the Thursday 6am class permanently to Friday 6am. This will begin next week!

Not The Fittest On Earth

Back Squat 2-2-2-2-2 & AMRAP 10 mins w/ Buy-in: Rows, Wall Balls and Sumo Deadlift High-pulls

Back Squat 2-2-2-2-2

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

AMRAP 10 mins w/ Buy-in: Rows, Wall Balls and Sumo Deadlift High-pulls

In 10 mins do:
Row 1000m
then in the remaining time, AMRAP of:
25 Wall Balls (20#/14#)
25 Sumo Deadlift High-pulls (95#/65#)

BTWB

Photo by @robcwilson

Congrats to Eva! I think it’s safe to say that she has qualified and will advance to the Online Qualifier for the Teenage Girls (16-17) division for the “Regionals” step for the 2017 CrossFit Games. The top 200 will advance with their Open placing counting as one WOD (Open final standing = points for WOD “1”). Eva finished the Open ranked 133rd in the world out of around 2,100 girls.

We’re all very proud of her for setting high goals after last year’s Open and training hard consistently day in and day out to improve all aspects of her strength and fitness and see how far she could go to advancing to the Games. She overcame being sick in Week 1 of the Open to put in four straight strong and dominant scores to stay in the top 200. Getting to the next step is an extremely impressive achievement and we’re all excited to see how she does in April in the Online Qualifier. Her dedication, discipline, and improvement all year long have been inspiring and it’s been fun being one of her coaches along the way.

2017 Open Recap

Lifting: 1 Push Jerk + 1 Split Jerk & Chipper: Row Calories, Toes-to-bars, Push Jerks and Box Jump Overs

Lifting: 1 Push Jerk + 1 Split Jerk

Push Jerk 1-1-1-1-1, using heaviest weight per set
Split Jerk 1-1-1-1-1, using heaviest weight per set
Complex 1 push +1 jerk

Chipper: Row Calories, Toes-to-bars, Push Jerks and Box Jump Overs

For time:
35 Row Calories
35 Toes-to-bars
35 Push Jerks (115#/75#)
35 Box Jump Overs (24″/20″)

BTWB

“17.5 After Party” Photo by @robcwilson

After Wednesday we will know for sure if Eva has made the cut for the Online Qualifier for the 16-17 Teenage Girls division for the next step in the Games. The top 200 advance with their Open placing counting as one WOD (Open final standing = points for WOD “1”). This is the “Regionals” for the Teens and Masters. She is currently 133rd in the world out of around 2,100 girls. Cross your fingers!

Oh and click on the Online Qualifier link above and check out who is in the picture flipping the tire with Kira!

Open 17.5 Final Results

Weighted Pull Up 3-3-3-3-3 & FT: Pull-ups, Air Squats and Power Snatches

Weighted Pull Up 3-3-3-3-3

Weighted Pull-up 3-3-3-3-3

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

2017 Regional Tickets Available!

FT: Pull-ups, Air Squats and Power Snatches

For time:
20 Pull-ups
50 Air Squats
20 Power Snatches (75#/55#)
16 Pull-ups
40 Air Squats
16 Power Snatches
12 Pull-ups
30 Air Squats
12 Power Snatches
8 Pull-ups
20 Air Squats
8 Power Snatches
4 Pull-ups
10 Air Squats
4 Power Snatches

BTWB

The Open is over!

Now get out of here! #roperage

Photos by @robcwilson

Team WOD: AMRAP 16 mins w/ Buy-in: Burpees, Deadlifts, Shoulder-to-Overheads and Sprints

As a Team of 2 in 16 min complete the following AMRAP:
100 Burpees
then in the remaining time, AMRAP of:
5 Deadlifts (185#/135#)
5 Shoulder-to-Overheads (115#/75#)
Sprint 100m

*Complete 100 burpees as a team (one works/one rests) then in the remaining time alternate full rounds with your partner (one work while one rests). Two bars per team.

BTWB

Photo by @robcwilson

Starting next week the 6am class schedule will shift back to Mon/Tues/Wed/Thurs class times and no early Friday class.

Results 17.5 Registered Athletes

FT: Row Buy-in: 3x Push Press, Deadlifts and Muscle-ups & Team WOD: FT: Row Buy-In: 3x Push Jerks, Deadlifts and Muscle-ups

FT: Row Buy-in: 3x Push Press, Deadlifts and Muscle-ups

For time:
Row, 1000 m
— then —
3 rounds of:
15 Push Press, 115/75 lbs
12 Deadlifts, 225/155 lbs
9 Muscle-ups

Team WOD: FT: Row Buy-In: 3x Push Jerks, Deadlifts and Muscle-ups

For time:
Row, 2000 m
— then —
3 rounds of:
30 Push Jerks, 115/75 lbs
24 Deadlifts, 225/155 lbs
18 Muscle-ups
Perform as a team, one works, one rests.

Advanced RX: FT: Row Buy-in: 3x Push Press, Deadlifts and Muscle-ups

Advanced RX Class:

FT: Row Buy-in: 3x Push Press, Deadlifts and Muscle-ups

For time:
Row 1000m
— then —
3 rounds of:
15 Push Press (115#/75#)
12 Deadlifts (225#/155#)
9 Muscle-ups

Or complete as a Team of 2 and double the Row and Reps.

BTWB

Photo by @robcwilson

Happy 40th Brian K.!

Starting next week the 6am class schedule will shift back to Mon/Tues/Wed/Thurs class times and no early Friday class.

Results 17.5 Registered Athletes

CrossFit Games Open 17.5 & CrossFit Games Open 17.5 – Scaled

CrossFit Games Open 17.5

10 rounds for time of:
9 Thrusters (95#/65#)
35 Double Unders

* time cap: 40 minutes
Standards:
– Thrusters are hip crease below top of knee (no butt ball allowed) with lockout at the top and open hips/knees and arms extended
– DU only counts when rope passes twice beneath the feet