Category: Beyond the Whiteboard

Advanced RX Class: EMOM Clean Pulls, Hang Power Cleans and Shoulder-to-Overheads & Beast 12

Ring Dip_PeteAdvanced RX Class:

Every 1 min for 10 mins: Clean Pulls, Hang Power Cleans and Shoulder-to-Overheads

Every 1 min for 10 mins do:
1 Clean Pull, pick load
1 Hang Power Clean, pick load
1 Shoulder-to-Overhead, pick load

BTWB

Beast 12

For time:
25 Walking Lunges
20 Pull-ups
50 Box Jumps (20″)
20 Double Unders
25 Ring Dips
20 Knees To Elbows
30 Kettlebell Swings (70#/53#)
30 Sit-ups
20 Dumbbell Hang Squat Cleans (35#/25#)
25 Good Mornings (45#/33#)
30 Wall Balls (20#/14#)
3 Rope Climbs (15 ft.)

BTWB 

This classic CrossFit.com chipper workout is nicknamed “Beast 12”.  I doubled the reps for our team workout and called it “Beast Mode 24”. Fitting for our pre-SuperBowl WOD. Both are deceptively gross.  Go Hawks!

Olympic medalists, NFL starters, who is next to find CrossFit and cross over into Grid League competition?

2015 Grid League Prospectus: Are You In?

Results

Team WOD: Beast Mode 24

Box Jumps_Beast 24Team WOD: Beast Mode 24

Team version of CrossFit.com chipper: “Beast 12”

As a Team of 2 Complete For Time:
50 Walking Lunges
40 Pull-ups
100 Box Jump (20″)
40 Double Unders
50 Ring Dips
40 Knees To Elbows
60 Kettlebell Swings (70#/53#)
60 AbMat Sit-ups
40 Hang Squat Cleans (75#/55#)
50 Good Mornings (45#/33#)
60 Wall Balls (20#/14#)
6 Rope Climbs (15 ft.)
Post total time.
* Split up work with partner, one works while one rests
* 20″ box jumps for both men and women
* Deload bar from Hang Clean to Good Morning
* Sub: 2 Supine Climbs to 1 Rope Climb

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Sign up for the Open. RX or Scaled!

Dave Castro on the Individual Competition

“Nick’s Zone: Chipotle Bison Chili With Butternut Squash” – CrossFit Journal [video] and [recipe]

Results

AMRAP 20 mins: 400m, Push Press and Box Jumps & AMReps 2 mins: Hollow Rocks

Curtis_Push PressAMRAP 20 mins: 400 m, Push Press and Box Jumps

Complete as many rounds as possible in 20 mins of:
Run 400m
15 Push Press (95#/65#)
15 Box Jumps (24″/20″)

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Checkout:

AMReps 2 mins: Hollow Rocks

As many reps as possible in 2 mins of:
Hollow Rock

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Frank vs. Hollow Rocks. I would say the Hollow Rocks won.

FrankFace

Results

Results cont

Squat Clean 3-3-3-1-1-1 & AMRAP 15 mins: 200m, Squat Cleans and Push Up (Rings)

Ring PU_CyrusSquat Clean 3-3-3-1-1-1

Squat Clean 3-3-3-1-1-1

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AMRAP 15 mins: 200m, Squat Cleans and Push Up (Rings)

Complete as many rounds as possible in 15 mins of:
Run 200m
3 Squat Cleans (225#/155#)
12 Push Up (Rings)

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The workout demo below amazes me. The loads these two CF’ers are moving are pretty mind-blowing for a complex that is a shoulder/hip drive/leg combo that requires solid technique, speed and power. 3-4 years ago a male athlete who hit 205-225# in their final set (7th) would be considered top range/CF Games level. These guys do it in their 4th set. This sport keeps breaking barriers.

Scott Panchik and Noah Ohlsen on Wednesday’s Workout – [video]

Rich Froning tries his Reebok CrossFit Compete 6:14 shoe – [video]

Results

Results cont

Every 1 min for 6 mins: Squat Snatch & FT: Overhead Squats and Muscle Ups

MU_SeanEvery 1 min for 6 mins: Squat Snatch

2 Squat Snatches

Every 1 min for 6 mins.
Not touch and go. Scale to power or hang power/squat for OnRamp grads.

BTWB

FT: Overhead Squats and Muscle Ups

For time:
30 Overhead Squats (95#/65#)
7 Muscle Ups
20 Overhead Squats
5 Muscle Ups

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Working on those jump rope skills? Here’s a good article on how to develop the skills for the dreaded double-under.

Double, Double Toil and Trouble

Register for the Open!

The Road Starts Here

Results

Results cont

Deadlift 3-3-3-3-3 & FT: Double Unders and Handstand Push Ups

DUDeadlift 3-3-3-3-3

Deadlift 3-3-3-3-3

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FT: Double Unders and Handstand Push Ups

For time:
50 Double Unders
10 Handstand Push Ups
40 Double Unders
8 Handstand Push Ups
30 Double Unders
6 Handstand Push Ups
20 Double Unders
4 Handstand Push Ups
10 Double Unders
2 Handstand Push Ups

BTWB 

Watch CrossFit instructional videos, workout videos and archives on the new Exercises and Demos page.

Results

Results cont

Thruster 2-2-2 & Chipper: Thrusters, 200 m, Thrusters and 3 more & Pull-ups : Max Set

Plate HogThruster 2-2-2

Thruster 2-2-2

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Chipper: Thrusters, 200 m, Thrusters and 3 more

For time:
15 Thrusters (135#/95#)
Run 200m
20 Thrusters (95#/65#)
Run 400m
30 Thrusters (65#/45#)
Run 800m

Post total time.

BTWB

Pull-ups : Max Set

A single set of Pull-ups for max reps.

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If you were looking for 10 lb. plates today ask Josh since he apparently hogged almost all of them.

Sign up for the Open and beat Froning!

CF Games Open: It’s Time

Results

Results cont

SNORIDGE CROSSFIT