Category: Beyond the Whiteboard

Clean & Jerk 1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.
Work up to a heavy Clean and Jerk for the main WOD

Front Squat 4-4-4-4 & 3 RFT: Run, AbMat Sit-ups and Deadlifts

Front Squat 4-4-4-4

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

3 RFT: 400 m, AbMat Sit-ups and Deadlifts

3 rounds for time of:
Run 400m
30 AbMat Sit-ups
15 Deadlifts (250#/175#)

BTWB

Photo by @robcwilson

15min Muscle-Up Practice

Muscle Up Progression

This is not a timed workout.
Bar or Ring, practice progressions.

15min Muscle-Up Practice & FT: Wall Balls, Run and Muscle-ups

15min Muscle-Up Practice

Muscle Up Progression

This is not a timed workout.
Bar or Ring, practice progressions.

Or Choose Max Effort Ring or Bar Muscle-ups (One Set Unbroken)

CrossFit Team Series – Rogue Team Red, Week 1

FT: Wall Balls, Run and Muscle-ups

For time:
100 Wall Balls (20#/14#)
Run 800m
10 Muscle-ups

BTWB

Photo by @robcwilson

CrossFit Team Series – Rogue Fitness Black, Week 1

Lifting: Hang Snatch (high hang) and Hang Snatch (Below Knees) & 21-15-9: Box Jumps, Power Snatches and Pull Up (Chest To Bar)

Lifting: Hang Snatch (high hang) and Hang Snatch (Below Knees)

Hang Snatch (high hang) 1-1-1-1-1, using heaviest weight per set
Hang Snatch (Below Knees) 1-1-1-1-1, using heaviest weight per set

21-15-9: Box Jumps, Power Snatches and Pull Up (Chest To Bar)

21-15-9 reps, for time of:
Box Jump (24″/20″)
Power Snatch (75#/55#)
Chest to Bar Pull Up

BTWB )

Congrats to Chris P and to Travis on both hitting their 100th WOD!

Photo by @robcwilson

Lifting: Hang Snatch (high hang)s and Hang Snatch (Below Knees)s

Hang Snatch (high hang) 1-1-1-1-1, using heaviest weight per set
Hang Snatch (Below Knees) 1-1-1-1-1, using heaviest weight per set
Full Squat, 1 High Hang + 1 Below Knee Snatch as a complex. Scale to Power but work different hang starting position.

Bench Press 5-5-5-5 & DT

Bench Press 5-5-5-5

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

DT

5 rounds for time of:
12 Deadlifts (155#/105#)
9 Hang Power Cleans (155#/105#)
6 Push Jerks (155#/105#)

BTWB 5

Photo by @robcwilson

“In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.” ~ crossfit.com