Beyond the Whiteboard – Page 423

Push Press 3-3-3-3-3 & "Burping Annie"

Push Press 3-3-3-3-3

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

“Burping Annie”

For Time:
50 Double Unders
50 Sit-up (AbMat)
10 Burpees
40 Double Unders
40 Sit-up (AbMat)
10 Burpees
30 Double Unders
30 Sit-up (AbMat)
10 Burpees
20 Double Unders
20 Sit-up (AbMat)
10 Burpees
10 Double Unders
10 Sit-up (AbMat)
10 Burpees

Post total time.

BTWB

Photo by @robcwilson

Worth watching. The sponsorship of health organizations by corporations that are contradictory to good health is an important piece of the obesity problem in our country. “American Academy of Pediatrics decides relationship with Coke is not so sweet,” PBS News.

Results

Results cont

EMOM for 6 mins: Deadlift & 3x AMRAP 3 mins: Power Cleans, Handstand Push-ups, and Pull-ups

Every 1 min for 6 mins: Deadlift

2 Deadlifts, pick load

Every 1 min for 6 mins.

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3x AMRAP 3 mins: Power Cleans, Handstand Push-ups, and Pull-ups

For 3 cycles:
AMRAP in 3 mins of:
3 Power Cleans (165#/110#)
6 Handstand Push-ups
9 Pull-ups

Rest 1 min between each cycle.
For each cycle restart the AMRAP.

Like the “Chief” complete max rounds in each 3 minute cycle, then rest 1 min. Partial rounds count.

BTWB

Photo by @robcwilson

Close to 70 peeps in classes yesterday!

The next set of Team Series workouts are announced:

View Events 5/6/7/8

Results

Results cont

Front Squat 3-3-3-3-3

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

BTWB

Front Squat 3-3-3-3-3 & Chipper: Run and Squat Medley

Front Squat 3-3-3-3-3

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

BTWB

Chipper: Runs, Back Squats, Front Squats and Overhead Squats

For time:
Run 400m
30 Back Squats (135#/95#)
Run 400m
20 Front Squats (135#/95#)
Run 400m
10 Overhead Squats (135#/95#)

BTWB

Congrats Kaylee on notching your 250th WOD in your WOD Book tonight!

Events:

Start planning ahead for the SRCF Halloween Costume Party on Saturday Oct. 24th at 7:30pm. You will need a costume and a dish to bring. The party will be at our house. Stay tuned for the Evite to be posted (hopefully Michelle gets to it before Halloween). On Saturday Oct. 31st we will have our annual “Frankenchipper” costume WOD. Recycle your costume or borrow something from the kids, either way if you don’t wear one you will get a devilish penalty.

Check out the picture used in this article from @robcwilson!

“Scaling CrossFit Workouts” – CrossFit Journal [article]

Results

Results cont

Squat Snatch (Touch & Go) : 3 Rep Max

Record your best Squat Snatch (Touch & Go) 3 Rep Max lift.

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Advanced RX: Squat Snatch (Touch & Go) : 3 Rep Max & 5 RFT: Chest-to-bar Pull-ups, Thrusters and Sumo Deadlift High-pulls

Advanced RX Class:

Squat Snatch (Touch & Go) : 3 Rep Max

Record your best Squat Snatch (Touch & Go) 3 Rep Max lift.

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5 RFT: Chest-to-bar Pull-ups, Thrusters and Sumo Deadlift High-pulls

5 rounds for time of:
7 Chest-to-bar Pull-ups
7 Thrusters (115#/75#)
7 Sumo Deadlift High-pulls (115#/75#)

BTWB

Photo by @robcwilson

Results

Team WOD: Thruster, Team Run, Push-up (hand release), Sumo Deadlift High-pull

As Team of 2 complete 2 rounds for time of:

60 Thrusters (95#/65#)
400m Team Run
60 Push-up (hand release)
400m Team Run
60 Sumo Deadlift High-pulls (95#/65#)
* Run 400m together as a team.
** One barbell per team, one works while one rests (except for run)
Post total time.

BTWB

Photo of #mobicoach by @robcwilson

Results