Beyond the Whiteboard – Page 398

6 RFT: Rope Climbs, Box Jump Overs, Overhead Walking Lunge With Plates and Runs

6 rounds for time of:
2 Rope Climbs
8 Box Jump Overs (30″/24″)
16 Overhead Walking Lunge With Plates (45#/25#)
Run 200m

“Nick’s Zone: Ribs and Sweets” – CrossFit Journal [video] and [recipe]

Events:

Do you have questions about what mobility is? Have range of motion (ROM) you want to get back? Need some more mobility tricks to add to what you are already doing? Are you wondering how to use items in the mobility (torture) bin? Then this is for you!
SRCF is offering 4 mini mobility clinics:

August 12th @ 11:30 and 7 pm
August 20th @ 9:30 and 7 pm (changed time!)
Each class will be 1 hour long

We will have a sign up on the board, at the box so, to be sure we have enough equipment.
We will go over some of the basic stretches and mobi basics everyone should know. Teach about mashing vs. stretching and when to do them. We will also give a quick how to on voodoo bands, rollers, and mobility with a ball. If you have any specific requests let us know.
Coach Rona will be running this clinic and she expects to see ALL her old mobi crew at one or more of these!!!

Results

Results cont

Power Clean 2-2-2-2-2

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

BTWB

Power Clean 2-2-2-2-2 & 5 RFT: Power Cleans, Handstand Push-ups and Double Unders

Power Clean 2-2-2-2-2

Use the heaviest weight you can for each set.
Rest as needed between sets.
* Touch and Go

BTWB

5 RFT: Power Cleans, Handstand Push-ups and Double Unders

5 rounds for time of:
4 Power Cleans (185#/135#)
8 Handstand Push-ups
40 Double Unders

BTWB

Events:

Mobility flash mob in 3-2-1…GO!
Do you have questions about what mobility is? Have range of motion (ROM) you want to get back? Need some more mobility tricks to add to what you are already doing? Are you wondering how to use items in the mobility (torture) bin? Then this is for you!
SRCF is offering 4 mini mobility clinics:

August 12th @ 11:30 and 7pm
August 20th @ 9:30 and 5pm
Each class will be 1 hour long

Results

Results cont

Every 1 min for 10 mins: Muscle-ups

2 Muscle-ups

Every 1 min for 10 mins.
Scale to 1 MU or 2 Strict Pull-ups

BTWB

EMOM for 10 mins: Muscle-ups & 3 RFT: Runs, Push Jerks and Air Squats

Every 1 min for 10 mins: Muscle-ups

2 Muscle-ups

Every 1 min for 10 mins.
* Scale to 1 MU or 2 Strict Pull-ups

BTWB

3 RFT: Runs, Push Jerks and Air Squats

3 rounds for time of:
Run 400m
15 Push Jerks (115#/75#)
30 Air Squats

BTWB

Not everyone needs to follow the latest squat or strength specific program fad. Simply following the principles of CrossFit programming; i.e. constantly varied, functional movement at high intensity can yield strength gains while benefitting other elements of fitness. Mixing that in with a straightforward and balanced strength component like we do that cycles squat, pressing, and pulling with some Olympic work and basic gymnastic skill development will continue to yield progress and PR’s.

Read: You Don’t Know Squat CrossFit Journal

Events:

August 12th @ 11:30 and 7pm
August 20th @ 9:30 and 5pm
Each class will be 1 hour long

Results

Results cont

Hang Squat Snatch 1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.
Choose high, mid or low hang

BTWB

Hang Squat Snatch 1-1-1-1-1 & 3 RFT: Runs, Hang Power Snatches and Toes-to-bars

Hang Squat Snatch 1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.
* Choose high, mid or low hang

BTWB

3 RFT: Runs, Hang Power Snatches and Toes-to-bars

3 rounds for time of:
Run 400m
15 Hang Power Snatches (115#/75#)
9 Toes-to-bars

BTWB

500th WOD for Chris S. Photo by @robcwilson

Results

Results cont

Front Squat 4-4-4-4

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

BTWB

Front Squat 4-4-4-4 & Chipper: Deadlifts, Wall Balls, Hang Power Cleans and 7 more

Front Squat 4-4-4-4

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

BTWB

Chipper: Deadlifts, Wall Balls, Hang Power Cleans and 7 more

For time:
10 Deadlifts (135#/95#)
20 Wall Balls (20#/14#)
10 Hang Power Cleans (135#/95#)
20 Kettlebell Swings (53#/35#)
10 Front Squats (135#/95#)
20 Box Jumps (24″/20″)
10 Push Press (135#/95#)
20 Pull-ups
10 Back Squats (135#/95#)
20 Burpees

BTWB

Congrats to Chris S. for hitting his 500th WOD tonight!

This Wednesday Kenny from SFH will be in the gym to provide samples including the new Strawberry flavored FUEL! He will be at the 11:30AM class and the 4, 5, 6, and 7 PM classes. If you haven’t had FUEL, Pure, or Recovery or Fish Oil then try a sample.

Final wrap-up: CrossFit Games Update: July 31, 2015

Results

Results cont

"31 Heroes"

Team WOD:

“31 Heroes”

In teams of 2, complete the following AMRAP 31 minutes (As Many Reps As Possible):
8 Thrusters (155#/105#)
6 Rope Climbs (15′)
11 Box Jumps (30″/24″)
* Partners alternate work on the above rounds with a 400m Bumper Plate Run (45#/25#).
** One Bar and Box per team unless male/female team
This is a Partner WOD – Partner #1 will perform the work listed above while Partner #2 will run 400m with a bumper (45#/25#). Once Partner #2 returns from the run, Partner #1 will grab the bumper and begin their 400m, while Partner #2 continues work wherever #1 left off.
Score is your total # of reps as a team.

BTWB This past Saturday was our 5th annual 31Heroes workout as a gym. Thank you to those who registered for the fundraiser and to all who participated to remember our fallen heroes.
“Established to honor the 31 Americans killed in action on August 6, 2011, The 31Heroes Project serves to impact the lives of our nation’s heroes and their families, while remembering the fallen, through athletic endeavors and competitive fundraising events.
The 31Heroes Project was conceived in response to the Extortion 17 helicopter crash in Afghanistan on August 6, 2011 killing 30 military service members, as well as one military working dog – Many of the fallen were Special Operators from the Navy SEAL community.”

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