Category: Beyond the Whiteboard
As a Team of 2 Complete as many rounds as possible in 20 mins of:Bench Press 4-4-4-4-4 & FT: Front Squats and Box Jump Overs
Bench Press 4-4-4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
20-16-12-8-4 reps, for time of:
Front Squat (95#/65#)
Box Jump Over (24″/20″)
BTWB
Photo by @robcwilson
Photo by @robcwilson
Thinking about starting? Our OnRamp for April is half full up so contact us for registering for a spot.
Our April OnRamp Schedule is:
- Tuesday 4/12 at 7:00 pm
- Thursday 4/14 at 7:00 pm
- Saturday 4/16 at 8:30 am
- Tuesday 4/19 at 7:00 pm
- Thursday 4/21 at 7:00 pm
- Saturday 4/23 at 8:30 am
* Each OnRamp session will run approximately 1hr to 1 hr 15 min.
The Kipping Handstand Push-up
Results
Results cont
Deadlift 3-3-3-3-3 & CrossFit Games Regional 11.1
Deadlift 3-3-3-3-3
Deadlift 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
CrossFit Games Regional 11.1
For time:
Run 1000m
30 Handstand Push Ups
Row 1000m
BTWB
Photo by @robcwilson
Today’s WOD was the first Regional workout of the 2011 CrossFit Games Regionals in which athletes ran 1k, performed 30 HSPU with hands on plates and an AbMat between them (kipping was allowed), and then completed a 1k row within the 15 minute time cap for a fast and fun workout.
Snatch 1-1-1-1-1 & AMRAP 20 mins: Runs, AbMat Sit-ups and Overhead Squats
Snatch 1-1-1-1-1
Snatch 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Full squat
AMRAP 20 mins: Runs, AbMat Sit-ups and Overhead Squats
Complete as many rounds as possible in 20 mins of:
Run 400m
25 AbMat Sit-ups
10 Overhead Squats (95#/65#)
Weighted Pull-up 2-2-2-2-2 & Ryan
Weighted Pull-up 2-2-2-2-2
Weighted Pull-up 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
“Ryan“
5 rounds for time of:
7 Muscle Ups
21 Burpees
BTWB
Photo by @robcwilson
“Maplewood, Missouri Firefighter, Ryan Hummert, 22, was killed by sniper fire July 21st 2008 when he stepped off his fire truck responding to a call. He is survived by his parents Andrew and Jackie Hummert.” ~ crossfit.com
Back Squat 5-5-5-5-5 & FT: Thrusters, Ball Slams and Kettlebell Swings
Back Squat 5-5-5-5-5
Back Squat 5-5-5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
FT: Thrusters, Ball Slams and Kettlebell Swings
For time:
50 Thrusters (115#/75#)
50 Ball Slams (30#/20#)
50 Kettlebell Swing (70#/53#)
BTWB
Photo by @robcwilson
Thinking of going to watch the CrossFit Games? Here’s the scoop on tickets and changes they are making this year.
Advanced RX: Front Squat 3-3-3 & AMReps 20 mins: Clean & Jerk Ladder
Advanced RX Class:
Front Squat 3-3-3
Front Squat 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMReps 20 Minutes: Clean & Jerk Ladder
As many reps as possible in 20 mins of:
15 Clean & Jerks (135#/85#)
Rest 1 min
15 Clean & Jerks (155#/95#)
Rest 1 min
15 Clean & Jerks (185#/115#)
Rest 1 min
15 Clean & Jerks (225#/145#)
Rest 1 min
15 Clean & Jerks (245#/155#)
Rest 1 min
15 Clean & Jerks (265#/165#)
BTWB
Photo by @robcwilson
Thinking about starting? Our OnRamp for April is starting to fill up so contact us for registering for a spot.
Our April OnRamp Schedule is:
- Tuesday 4/12 at 7:00 pm
- Thursday 4/14 at 7:00 pm
- Saturday 4/16 at 8:30 am
- Tuesday 4/19 at 7:00 pm
- Thursday 4/21 at 7:00 pm
- Saturday 4/23 at 8:30 am
* Each OnRamp session will run approximately 1hr to 1 hr 15 min.
30 Muscle-ups for Time Noah Olsen 1:47
Team WOD: Clean & Jerks, Runs
Team WOD: Clean & Jerks, Runs
As a Team of 2 complete AMRAP (As Many Reps As Possible) for 15 minutes:
200m Run
Max Reps Clean and Jerk (135#/85#)
One athlete will run the 200m while the other athlete completes max reps of Clean and Jerk. Switch movements after the run.
Score is the total number of Clean and Jerks.
BTWB
Photo by @robcwilson
Thinking about starting? Our OnRamp for April is starting to fill up so contact us for registering for a spot.
Our April OnRamp Schedule is:
- Tuesday 4/12 at 7:00 pm
- Thursday 4/14 at 7:00 pm
- Saturday 4/16 at 8:30 am
- Tuesday 4/19 at 7:00 pm
- Thursday 4/21 at 7:00 pm
- Saturday 4/23 at 8:30 am
* Each OnRamp session will run approximately 1hr to 1 hr 15 min.
7 RFT: Runs, Box Jumps and Wall Balls
Warm-up:
“Open Workout 16.5”
21-18-15-12-9-6-3 reps NOT for time of:
Thrusters (95#/65#)
Burpees (Bar Facing)
Then complete:
7 RFT: Runs, Box Jumps and Wall Balls
7 rounds for time of:
Run 200m
15 Box Jumps (24″/20″)
15 Wall Balls (20#/14#)
BTWB
Photo by @rocwilson
April Fool’s! Looks like the warm-up didn’t fool too many of you today!
Below is a graphic from an analysis for where the “cut line” was for the 2016 Open for the top 200 Masters in each age category to qualify for the Online Qualifier or “Masters Regional”. Each week shows the score needed to finish inside the 200th spot. #goals
Deadlift 5-5-5 & FT: Hang Power Cleans, Ring Dips and Rope Climbs
Deadlift 5-5-5
Deadlift 5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
FT: Hang Power Cleans, Ring Dips and Rope Climbs
For time:
30 Hang Power Cleans (115#/75#)
15 Ring Dips
3 Rope Climbs, 15 ft
— then —
2 rounds of:
20 Hang Power Cleans
10 Ring Dips
2 Rope Climbs, 15 ft
— then —
3 rounds of:
10 Hang Power Cleans
5 Ring Dips
1 Rope Climb, 15 ft