Beyond the Whiteboard – Page 422

EMOM for 8 mins: Deadlift & AMRAP 12 mins: Wall Balls, Hang Power Cleans and Box Jump Overs

Every 1 min for 8 mins: Deadlift

3 Deadlifts, pick load

Every 1 min for 8 mins.

AMRAP 12 mins: Wall Balls, Hang Power Cleans and Box Jump Overs

Complete as many rounds as possible in 12 mins of:
10 Wall Balls (20#/14#)
10 Hang Power Cleans (115#/75#)
10 Box Jump Overs (24″/20″)

BTWB

SnoRidge CrossFit_Hang PC

Photo by @robcwilson

80 names on the board today might be a PR!

Events:

Tomorrow (Thursday) we are going to program the retest of the 30 Day Stop the Slop Performance Challenge WOD. Rain or shine come ready to push yourself to PR. You will use the same scale or modification(s) as you used 30 days ago. Weigh-in’s will be conducted before you workout for those in the Nutrition Challenge. Make-up day is Friday. We will calculate and announce the winners on Monday after everyone is complete.

I Love the Open: Julie Foucher

Results

Results cont

Every 1 min for 8 mins: Deadlift

3 Deadlifts, pick load

Every 1 min for 8 mins.

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Shoulder Press : 2 Rep Max & Chipper: Runs, Shoulder Press, Push Press and Push Jerk

Shoulder Press : 2 Rep Max

Find your Shoulder Press 2 Rep Max.

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Chipper: 400 m, Shoulder Press, 400 m and 4 more

For time:
Run 400m
21 Shoulder Press (95#/65#)
Run 400m
21 Push Press (95#/65#)
Run 400m
21 Push Jerks (95#/65#)
Run 400m

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Checkout:
5 RFT: Double Unders and AbMat Sit-ups

5 rounds for time of:
20 Double Unders
20 AbMat Sit-ups

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Photo by @robcwilson

SRCF Open Athlete Count: 33 Registered

On the fence? Sign up! Click here.

Remember we will be programming the Open workout each Friday so as a gym we will be completing each workout. Help hold yourself accountable to your best effort by signing up.

Results

Results cont

Results cont 2

Shoulder Press : 2 Rep Max

Find your Shoulder Press 2 Rep Max.

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EMOM for 10 mins: Squat Snatch & 3 RFT: Burpees, Run and Snatches

Every 1 min for 10 mins: Squat Snatch

1 Squat Snatch, pick load

Every 1 min for 10 mins.

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3 RFT: Burpees, Run and Snatches

3 rounds for time of:
20 Burpees
Run 400m
7 Squat Snatches (135#/95#)

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Photo by @robcwilson

Results

Results cont

Advanced RX: EMOM for 7 mins: Power Cleans, Hang Squat Cleans and Front Squats & 7 RFT: Legless Rope Climbs, Double Unders, Handstand Push-ups and Run

Advanced RX Class:

EMOM for 7 mins: Power Cleans, Hang Squat Cleans and Front Squats

Every 1 min for 7 mins do:
1 Power Clean, pick load
1 Hang Squat Clean, pick load
1 Front Squat, pick load
(As a complex 1 PC + 1HC + 1FS)

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7 RFT: Legless Rope Climbs, Double Unders, Handstand Push-ups andRun

7 rounds for time of:
1 Legless Rope Climb, 15 ft
30 Double Unders
8 Handstand Push-ups
Run 200m

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SnoRidge CrossFit_Everyday Warrior_Group

Photo by @robcwilson

This Thursday we are planning to retest the 30 Day Stop the Slop Performance Challenge. If weather does not look like it will cooperate we will move it to this Wednesday. Stay tuned!

There are too many who haven’t signed up for the Open yet but are planning to. Don’t wait. Sign up now!

Results

Team WOD: Hang Power Cleans, Front Racked Alternating Reverse Lunges, Wall Balls

As a Team of 2 complete 20 rounds for time of:
3 Hang Power Cleans (135#/95#)
6 Front Racked Alternating Reverse Lunges (135#/95#)
9 Wall Balls (20#/14#)
Switch after each full round.

* 10 rounds for each partner. Alternate full rounds with your partner (partner 1 does one round, then partner 2 does one round, etc.)
** One bar, one ball.
Post total time.

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SnoRidge CrossFit_Everyday Warrior

SnoRidge CrossFit_Everyday Warrior 2

Photos by @robcwilson

On Saturday between classes Everyday Warrior (represented by Janessa, Brandon, Kristina, and Sarah) came to present Jenna with a generous gift as well as workout with the gym. This organization is a non-profit that directly contributes to CrossFitters who are battling cancer. They raise money through online and local competitions as well as through sales of apparel. They have impacted so many lives already since being founded in 2014 and one of those they chose was Jenna. Check out their website for more info and consider supporting them!

Results