Every 1 min for 8 mins: Hang Squat Cleans and Squat Cleans
Every 1 min for 8 mins do:
1 Hang Squat Clean, pick load
1 Squat Clean, pick load
* These do not have to be unbroken; regrip allowed
Category: Beyond the Whiteboard
EMOM for 8 mins: Hang Squat Cleans and Squat Cleans & 4 RFT: Bar Muscle Ups, Squat Cleans, Toes-to-bars and Rows
EMOM for 8 mins: Hang Squat Cleans and Squat Cleans
Every 1 min for 8 mins do:
1 Hang Squat Clean, pick load
1 Squat Clean, pick load
* These do not have to be unbroken; regrip allowed
4 RFT: Bar Muscle Ups, Squat Cleans, Toes-to-bars and Rows
4 rounds for time of:
4 Bar Muscle Ups
6 Squat Cleans (135#/95#)
8 Toes-to-bars
Row 300m
* Sub 4 strict pull-ups for 4 Bar MU each round.
BTWB
Clean pic by @robcwilson
With Regionals weekend officially over I am personally exhausted (I bet Mark was too as he judged with me). While not as tiring as what the athletes go through, being out on the competition floor judging for three long days kind of numbs you to CrossFit by the end and kills your back, knees, and feet. After a LONG night’s sleep I woke up feeling groggy but fired up to watch the other Regionals I missed (taking the day off was perfect) and by the afternoon I was already missing it. Watching the drama and race unfold of each workout and the effort to get on the podium is even better when you are up close and a part of the process to find the fittest athletes to move on. I’m already thinking I’ll judge again next year and can’t wait to go watch the Games and go coach Jules in Carson in less than two months! Every year I wonder if CrossFit will ever get old and every year my passion for it actually grows.
I saw this article below on social media today and instantly thought “of course I know all these things”. So fun to read and remember!
18 Things Only Old School CrossFit Athletes Will Remember www.boxrox.com
Greg Glassman Interview With Sean Woodland
Team WOD: Push-up (hand release), Deadlifts, Runs
Team WOD: Push-up (hand release), Deadlifts, Runs
In teams of 2 As many rounds as possible in 15 mins of:
6 Push-up (hand release)
6 Deadlifts (225#/155#)
100m Sprint
Post total rounds.
* Alternate full rounds; one person working at a time swap after the sprint
** Athletes must wait for their partner to return from the run before they can start the pushups
*** One bar per team
BTWB
Photo by @robcwilson
Regionals are over and the posts are now up. What an amazing weekend at the Tacoma Dome with some seriously razor thin results separating the top athletes and teams! I think I’ll judge again next year.
PRACTICE: Handstands, Handstand Walks
Skills: Handstands, Handstand Walks & 5 RFT: Handstand Push Ups, Hang Power Cleans and Run
5 RFT: Handstand Push Ups, Hang Power Cleans and Runs
5 rounds for time of:
7 Handstand Push Ups
15 Hang Power Cleans (115#/75#)
Run 200m
Every 1 min for 7 mins: Power Snatch & AMRAP 14 mins: Snatches, Muscle-ups and Wall Balls
Every 1 min for 7 mins: Power Snatch
2 Power Snatches, pick load
Every 1 min for 7 mins.
* Re-grip allowed
AMRAP 14 mins: Snatches, Muscle-ups and Wall Balls
Complete as many rounds as possible in 14 mins of:
3 Power Snatch (135#/95#)
1 Muscle-up
12 Wall Balls (20#/14#)
* Scale 1 MU to 2 Strict Pull-ups
Back Squat 2-2-2-2-2 & Chipper: Back Squats, Ball Slams, Box Jump Overs, Knees to Elbows, Ring Dips
Chipper: Back Squats, Ball Slams, Box Jump Overs, Knees to Elbows, Ring Dips
For time:
10 Back Squats (155#/105#)
10 Ball Slams (40#/30#)
10 Box Jump Overs (24″/20″)
10 Knees To Elbows
10 Ring Dip (Strict)
10 Knees To Elbows
10 Box Jump Overs (24″/20″)
10 Ball Slams (40#/30#)
10 Back Squats (155#/105#)
BTWB
Regionals Preview for this weekend at the Tacoma Dome. Big news as Ben Stoneberg and Emily Carothers are both out.
CrossFit Games Update: West Regional Preview
Want to see what Regionals is like? Here are some highlights: “Regionals Week 2 Highlights” – [video]
If you are going here is the Heat schedule and other venue info:
Regionals Gym Schedule:
This Friday/Saturday/Sunday (5/29-5/31) is the West “Super” Regional! We will have a minor class schedule adjustment for Friday and Saturday.
- Friday 5/29: 11:30am Class cancelled
- Saturday 5/30: 10:45am Advanced RX Class cancelled
- All other class times are normal schedule!
Power Clean & Jerk 1-1-1-1-1 & 15-12-9-6-3: Power Clean & Jerks and Burpees
15-12-9-6-3: Power Clean & Jerks and Burpees
15-12-9-6-3 reps, for time of:
Power Clean & Jerk (95#/65#)
Burpee
BTWB
The day after “Murph” is always rough. Getting the blood flowing and the body moving is important, as well as stretching and rolling out. Programming something that is effective yet not too rough on the body and mind is important. Today and tomorrow will be light in repetition volume, but you will still get a great workout whether you completed the Murph Challenge or not. Get in the gym!
Regionals Gym Schedule:
This Friday/Saturday/Sunday (5/29-5/31) is the West “Super” Regional! We will have a minor class schedule adjustment for Friday and Saturday.
- Friday 5/29: 11:30am Class cancelled
- Saturday 5/30: 10:45am Advanced RX Class cancelled
- All other class times are normal schedule!
CrossFit Games Update: Week 2 Recap
Game of Regionals – Season 7 beyondthewhiteboard.com
"Murph"
“Murph”
For time:
Run 1 mile
100 Pull-ups
200 Push-ups
300 Air Squats
Run 1 mile
* If you have a 20# Vest or Body Armor wear it. Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run.
or choose
“1/2 Murph”
For time:
Run 800m
50 Pull-ups
100 Push-ups
150 Squats
Run 800m
BTWB
Photo by Rob W.
“In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.” ~ from CrossFit.com
“Murph” was a Hero and Navy Seal who received the Medal of Honor for gallantry in action during Operation Red Wings. LT Murphy died while leading his team and risking his personal safety repeatedly to call for support for his team while involved in a heavy ambush by Taliban forces. The battle claimed the lives of 11 Navy SEALs and 8 US Army Nightstalkers from TF 160 SOAR. Three of the CrossFit Hero WOD’s are dedicated to three of those fallen (JT, Murph and Michael).
Today we honored our fallen veterans with “Memorial Day Murph”. There were 55 of us who came in and honored our heroes. Thanks to all who came and supported one another and pushed through a tough workout. Thank you to all who served and never forget all who made the ultimate sacrifice for our freedoms.
Read up on the background of this Hero workout:
Memorial Day Murph
“Murph” was a Hero and Navy Seal who received the Medal of Honor for gallantry in action during Operation Red Wings. LT Murphy died while leading his team and risking his personal safety repeatedly to call for support for his team while involved in a heavy ambush by Taliban forces. The battle claimed the lives of 11 Navy SEALs and 8 US Army Nightstalkers from TF 160 SOAR. Three of the CrossFit Hero WOD’s are dedicated to three of those fallen (JT, Murph and Michael).
Today we honored our fallen veterans with “Memorial Day Murph”. There were 55 of us who came in and honored our heroes. Thanks to all who came and supported one another and pushed through a tough workout. Thank you to all who served and never forget all who made the ultimate sacrifice for our freedoms.
Read up on the background of this Hero workout:
Memorial Day Murph
Advanced RX: Snatch 1-1-1-1-1 & Pt. 1: Snatch, Ring Dip & Pt. 2: Squat Clean Thruster, Bar Muscle-Up
Advanced RX Class:
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.
Pt. 1: Snatch, Ring Dip
9-6-3 reps, for time of:
Squat Snatch (135#/95#)
Ring Dip (Strict)
* Rest 2 minutes after this couplet and begin Pt. 2: Squat Clean Thruster/Bar Muscle-up
BTWB
Pt. 2: Squat Clean Thruster, Bar Muscle-Up
9-6-3 reps, for time of:
Squat Clean Thruster (155#/105#)
Bar Muscle-up
BTWB
Congrats to Andi (above) who breezed through the Advanced RX class test this week!
ATTENTION: Memorial Day Schedule:
The ONLY class times on Monday are below. We will host the annual Murph WOD on Monday 5/25 with waves at:
- 8:30am
- 9:30am
- 10:30am
- 11:30am
All sign ups for start times are full. If you have not signed up you can still show up but know that you will be in a holding pattern until a coach can start you. We will fit everyone through no matter what though so don’t skip out! You can choose to do Murph or 1/2 or 1/4 Murph and scale accordingly.
There are NO other classes besides these times on Monday 5/25 due to the Holiday!
East Individual Report: Day 2
Pacific Individual Report: Day 2
East Team Report: Day 2