Category: Beyond the Whiteboard

Back Squat 6-4-2-2-1 & 4 RFT: Runs, Burpees and Front Squats

Back Squat 6-4-2-2-1

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

Inside the Leaderboard: Regionals Week 3

4 RFT: Runs, Burpees and Front Squats

4 rounds for time of:
Run 400m
15 Burpees
12 Front Squats (135#/95#)

BTWB

Photo by @robcwilson

Still recovering from Murph? Make sure you are getting cozy with a foam roller and rolling your lats, upper traps and behind your shoulders for your upper body and hit your hamstrings, quads, flutes and calf muscles for your lower body. This should be a daily routine but especially after a high volume workout like Murph you can’t put it off.

Power Snatch 1-1-1-1-1 & Annie

Power Snatch 1-1-1-1-1

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

Annie

50-40-30-20-10 reps, for time of:
Double Under
AbMat Sit-up

BTWB

Photos by @robcwilson

Murph Pre-brief:

Today was recovery day. Get moving but not too much. Tomorrow will see some squats to get the legs functional again.

Did you miss the final week of Regionals? Replays can be found here.

2016 Regionals – Week 3

Still Reigning

Memorial Day Murph

Memorial Day “Murph”

For time:
Run 1 mile (1600m)
100 Pull-ups
200 Push-ups
300 Air Squats
Run 1 mile

* If you have a 20# Vest or Body Armor wear it. Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run.

or choose

“1/2 Murph”

For time:
Run 800m
50 Pull-ups
100 Push-ups
150 Squats
Run 800m

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
~crossfit.com

BTWB

Photo by @robcwilson

Today was our 7th annual Murph honoring our fallen veterans with “Memorial Day Murph”. There were 50 of us who came in and honored our heroes. Thanks to all who came and supported one another and pushed through a tough workout. Thank you to all who served and never forget all who made the ultimate sacrifice for our freedoms.

Who was “Murph”? He was a Hero and Navy Seal who received the Medal of Honor for gallantry in action during Operation Red Wings. LT Murphy died while leading his team and risking his personal safety repeatedly to call for support for his team while involved in a heavy ambush by Taliban forces. The battle claimed the lives of 11 Navy SEALs and 8 US Army Nightstalkers from TF 160 SOAR. Three of the CrossFit Hero WOD’s are dedicated to three of those fallen (JT, Murph and Michael).
If you wanted to buy the shirt or tank still then go here.
Read up on the background of this Hero workout:
Memorial Day Murph

Advanced RX: Alt EMOM 12 mins: Squat Cleans and Double Unders & 3 RFT: Squat Cleans, Strict Handstand Push-ups and Row

Advanced RX Class:

Alt EMOM 12 mins: Squat Cleans and Double Unders

Every 1 min for 12 mins, alternating between:
1 Squat Clean, pick load
30 Double Unders

Beasts on the Bubble
Results

3 RFT: Squat Cleans, Strict Handstand Push-ups and Row

3 rounds for time of:
7 Squat Cleans (205#/145#)
14 Strict Handstand Push-ups
21 Row Calories

BTWB

Photo by @robcwilson

Monday Schedule:

The ONLY classes on Memorial Day Monday will be at 0830, 0930, and 1030. ALL other class times are cancelled. We are programming “Murph” which is a long Hero WOD. Monday will officially end “Hero Week”.

If you did not sign up show up and we will fit you in between waves.
If you already signed up please stick to your time slot.
If this is your FIRST Murph then no vest is allowed. Also consider if you need to scale to 1/2 Murph (half reps and run distance) or just half reps and full runs.

Team WOD: Squat Cleans, Push Press

As a team of 2 complete 20 rounds for time of:
3 Squat Cleans (135#/95#)
3 Push Press (135#/95#)

Post total time.
* Use one bar. Alternate with your partner after 1 full round (10 rds total per partner)
** 3rd Clean can be a clean-thruster to count as 1st PP rep
Post total time.

BTWB

Photo by @robcwilson

Alt EMOM 12 mins: Squat Cleans and Double Unders

Every 1 min for 12 mins, alternating between:
1 Squat Clean, pick load
30 Double Unders

Week 3 Regional Recap: Day 1

Hero Week: Wittman

7 rounds for time of:
15 Kettlebell Swings (53#/35#)
15 Power Cleans (95#/65#)
15 Box Jumps (24″/20″)

U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st BN, 12th Infantry Regiment, 4th BDE Combat Team, 4th Infantry DN, based out of Ft. Carson, Colorado, was killed on February 13, 2010, when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan. He is survived by his daughters Miah and Ariauna, wife Karyn, siblings Robert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church. ~ crossfit.com

BTWB

Photo by @robcwilson

Monday Schedule:

The ONLY classes on Memorial Day Monday will be at 0830, 0930, and 1030. ALL other class times are cancelled. We are programming “Murph” which is a long Hero WOD. Monday will officially end “Hero Week”.

Sign-up times are posted on the whiteboard in the gym. As of now the 0930 and 1030 are full, and there are a few spots left for the 0830.

If you did not sign up show up and we will fit you in between waves.
If you already signed up please stick to your time slot.