Beyond the Whiteboard – Page 400

Deadlift 5-5-5-5-5 & AMRAP 12 mins: Air Squats, Push-ups, and Pull-ups

Deadlift 5-5-5-5-5

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

BTWB

AMRAP 12 mins: Air Squats, Push-ups, and Pull-ups

Complete as many rounds as possible in 12 mins of:
50 Air Squats
30 Push-ups
15 Pull-ups

BTWB

Is Coach Rob demonstrating his push-up or is his class cheering him on to finish his first round?

Photos by @robcwilson

Some people come in to lift and workout. Others come in to…

Either way it’s cool.

Results

Results cont

Advanced RX: Lifting: 1 Hang Squat Clean + 1 Squat Cleans & Team AMRAP Audibles

Advanced RX: Lifting: 1 Hang Squat Clean + 1 Squat Cleans

Hang Squat Clean 1-1-1-1-1, using heaviest weight per set
Squat Clean 1-1-1-1-1, using heaviest weight per set
As a complex 1 Hang Squat Clean + 1 Squat Clean

BTWB

Pt. 1: Team AMRAP 10 mins: Legless Rope Climbs and Hang Squat Cleans

As a team of 2 complete as many rounds as possible in 10 mins of:
1 Legless Rope Climb
3 Hang Squat Cleans (185#/135#)
Rest 5 minutes then Pt. 2

Alternate full rounds with your partner.

BTWB

Pt. 2: Team AMRAP 10 mins: Muscle-ups, Shoulder-to-Overheads and Double Unders

As a team of 2 complete as many rounds as possible in 10 mins of:
2 Muscle-ups
6 Shoulder-to-Overheads (135#/95#)
24 Double Unders

Alternate after each movement with your partner.

BTWB

Photo by @robcwilson

It was such a big Advanced RX class that today was all audibles. After some lifting it became “on the fly programming” for some fun team workouts.

Efficiency Tips: Barbell Cycling from the CrossFit Journal

Results

Team WOD: AMRAP 20 mins: Row, Thrusters and Kettlebell Swings

As a Team of 2 complete as many rounds as possible in 20 minutes of:

10 Row Calories
15 Thrusters (45#/33#)
15 Kettlebell Swings (53#/35#)
Alternate exercises: Team member 1 starts with the row. After 10 calories, team member 2 starts the thrusters. After 15 thrusters, team member 1 starts the KB swings. When they finish the round team member 2 starts rowing, continuing to alternate exercises.
Post total and partial rounds.
or

Team WOD: Snatch or Clean 1RM, then do a shorter AMRAP because almost no one showed up

1RM: Snatch or Clean for 45 minutes
Then complete the above AMRAP for 12-15 minutes

BTWB

Photo by @robcwilson

It was such a small class that today was all audibles. From adding a lifting session to changing up the conditioning that trend continued into the Advanced Class as everyone showed up for that class!

Results

Advanced RX: Lifting: 1 Hang Squat Clean + 1 Squat Cleans & Pt. 1: Team AMRAP 10 mins: Legless Rope Climbs and Hang Squat Cleans & Pt. 2: Team AMRAP 10 mins: Muscle-ups, Shoulder-to-Overheads and Double Unders

Advanced RX: Lifting: 1 Hang Squat Clean + 1 Squat Cleans

Hang Squat Clean 1-1-1-1-1, using heaviest weight per set
Squat Clean 1-1-1-1-1, using heaviest weight per set
As a complex 1 Hang Squat Clean + 1 Squat Clean

BTWB

Pt. 1: Team AMRAP 10 mins: Legless Rope Climbs and Hang Squat Cleans

Complete as many rounds as possible in 10 mins of:
1 Legless Rope Climb
3 Hang Squat Cleans, 185/135 lbs
As a team of 2. Alternate full rounds with your partner. Rest 5 minutes then Pt. 2.

BTWB

Pt. 2: Team AMRAP 10 mins: Muscle-ups, Shoulder-to-Overheads and Double Unders

Complete as many rounds as possible in 10 mins of:
2 Muscle-ups
6 Shoulder-to-Overheads, 135/95 lbs
24 Double Unders
After Pt. 1. As a team of 2 alternate each exercise with your partner.

BTWB

Chipper: Row Calories, Wall Balls, Deadlifts, Toes-to-bats, Burpees and Run

For time:
60 Row Calories
50 Wall Balls (20#/14#)
40 Deadlifts (185#/135#)
30 Toes-to-bars
20 Burpees
Run 400m

BTWB

Photo by @robcwilson

Friday had a freezing finish!

Results

Results cont

Alt EMOM 12 mins: Squat Snatches and Double Unders & 4 RFT: Overhead Squats and Box Jumps

Alt EMOM 12 mins: Squat Snatches and Double Unders

Every 1 min for 12 mins, alternating between:
1 Squat Snatch
30 Double Unders

BTWB

4 RFT: Overhead Squats and Box Jumps

4 rounds for time of:
15 Overhead Squats (115#/75#)
15 Box Jumps (30″/24″)

BTWB

Photo by @robcwilson

Results

Results cont

Back Squat 3-3-3-3-3 & Row : 1000m/500m/250m Intervals

Back Squat 3-3-3-3-3

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

BTWB

Row : 1000m/500m/250m Intervals

Each for time:
Row 1000m
Row 500m
Row 250m

Rest 1 min between efforts.

BTWB

Seeing the pic above makes me realize I didn’t row hard enough today…

Photo by @robcwilson

Welcome to our January OnRampers: Kevin, Amanda, Stuart, Jason, Scott, Cindy and Julie!

How to Hollow Rock

Results

Results cont

Bench Press 1-1-1-1-1 & 3 RFT: Pull-ups, Handstand Push-ups and Power Snatches

Bench Press 1-1-1-1-1

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

BTWB

3 RFT: Pull-ups, Handstand Push-ups and Power Snatches

3 rounds for time of:
21 Pull-ups
15 Handstand Push-ups
9 Power Snatch (95#/65#)

BTWB

Bundle up and bench Photo by @robcwilson

With the frigid temps make sure you bundle up to the gym and warm-up properly. Take the time to ensure you do the warm-up on the board and reduce your risk of injury. Get your body prepared before just jumping into the workout.

The Best of the 2016 Regionals

Results

Results cont

Squat Clean & Jerk 1-1-1-1-1 & AMRAP 10 mins: Clean & Jerks and Lateral Burpees

Squat Clean & Jerk 1-1-1-1-1

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

BTWB

AMRAP 10 mins: Clean & Jerks and Lateral Burpees

Complete as many rounds as possible in 10 mins of:
3 Clean & Jerks (155#/105#)
6 Lateral Burpee (Over Barbell)

BTWB

Photo by @robcwilson

The 2017 CrossFit Games Open begins Feb. 23.

The Open is the first stage of the CrossFit Games season and the largest community event of the year. Last year we had 58 people register. Let’s break 60 this year!

Are you ready? Registration for the Open begins Jan. 12, 2017.

2017 Reebok CrossFit Games Season Schedule

Results

Results cont

Team WOD: Beast Mode 24

Team version of CrossFit.com chipper: “Beast 12”

As a Team of 2 Complete For Time:
50 Walking Lunges
40 Pull-ups
100 Box Jumps (20″)
40 Double Unders
50 Ring Dips
40 Knees To Elbows
60 Kettlebell Swings (70#/53#)
60 AbMat Sit-ups
40 Hang Squat Cleans (75#/55#)
50 Good Mornings (45#/33#)
60 Wall Balls (20#/14#)
6 Rope Climbs (15 ft.)
Post total time.
* Split up work with partner, one works while one rests

BTWB

Photo by @robcwilson

Thanks to all of you and our coaches who make up this SRCF community for an amazing 2016! Another successful year of good times, tough workouts and competitions, tons of PR’s, lots of laughs, and making memories with friends and family. We are looking forward to a bigger and better 2017!

Have a safe and Happy New Year!

Results