Beyond the Whiteboard – Page 56

Alternate exercises: Team member 1 starts with the row. After 10 calories, team member 2 starts the thrusters. After 15 thrusters, team member 1 starts the KB swings. When they finish the round team member 2 starts rowing, continuing to alternate exercises.

Post total and partial rounds.

BTWB

Solo WOD: AMRAP 10 mins: Row Calories, Thrusters, and Kettlebell Swings

Complete as many rounds as possible in 10 mins of:
10 Row Calories
15 Thrusters (45#/33#)
15 Kettlebell Swings (53#/35#)

BTWB

Photo by @snoridgecrossfit

Results

24.1 Rx’d – CrossFit Games Open & 24.1 Scaled – CrossFit Games Open

24.1 Rx’d – CrossFit Games Open

For time:
21 Dumbbell Snatch (arm 1) (50/35)
21 Lateral Burpees Over Dumbbell
21 Dumbbell Snatch (arm 2)
21 Lateral Burpees Over Dumbbell
15 Dumbbell Snatch (arm 1)
15 Lateral Burpees Over Dumbbell
15 Dumbbell Snatch (arm 2)
15 Lateral Burpees Over Dumbbell
9 Dumbbell Snatch (arm 1)
9 Lateral Burpees Over Dumbbell
9 Dumbbell Snatch (arm 2)
9 Lateral Burpees Over Dumbbell

Time cap: 15 minutes

BTWB

24.1 Scaled – CrossFit Games Open

For time:
21 Dumbbell Snatch (arm 1) (35/20)
21 Lateral Burpees Over Dumbbell
21 Dumbbell Snatch (arm 2)
21 Lateral Burpees Over Dumbbell
15 Dumbbell Snatch (arm 1)
15 Lateral Burpees Over Dumbbell
15 Dumbbell Snatch (arm 2)
15 Lateral Burpees Over Dumbbell
9 Dumbbell Snatch (arm 1)
9 Lateral Burpees Over Dumbbell
9 Dumbbell Snatch (arm 2)
9 Lateral Burpees Over Dumbbell

Time cap: 15 minutes

BTWB

SRCF Athletes Signed up: 40

Runs each Friday 3/1, 3/8, 3/15
3 Workouts over 3 weeks every Friday in all classes
Makeups for registered athletes only on Thursdays PM clases or following Mondays in class through the 4pm class (deadline to enter score is each Monday at 5PST)
$20 to register
Top 25% in your age group advance to Quarterfinals
Choose from Scaled or RX division each week
“Friday Night Lights” every week from 4-6pm

Make sure you enter your score to the CF Games site Monday by 5pm PST!

Workout Decription and Demo

Results

24.1 Registered Athletes Results

Push Jerk 2-2-2-2 & AMRAP 8 mins: Shuttle Runs, DB Push Jerks, and Box Step-ups

Push Jerk 2-2-2-2

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

BTWB

AMRAP 8 mins: Shuttle Runs, DB Push Jerks, and Box Step-ups

Complete as many rounds as possible in 8 mins of:
5 Shuttle Runs, 50 ft
10 Dumbbell Push Jerks (50/35)
20 Box Step-ups (24/20 in)

BTWB

Photo by @snoridgecrossfit

Results

5 RFQ: BMU + 2 C2B Pull-ups + T2B & AMRAP 12 mins: Air Squats, AbMat Sit-ups, and Rope Climbs

5 RFQ: BMU + 2 C2B Pull-ups + T2B

5 rounds for quality of:
1 Bar Muscle-up
2 Chest-to-bar Pull-ups
3 Toes-to-bars

BTWB

AMRAP 12 mins: Air Squats, AbMat Sit-ups, and Rope Climbs

Complete as many rounds as possible in 12 mins of:
15 Air Squats
15 AbMat Sit-ups
1 Rope Climb, 15 ft

BTWB

Photo by @snoridgecrossfit

Results

Clean & Jerk 1-1-1-1-1 & E2MOM for 16 mins: Deadlifts and Power Cleans

Clean & Jerk 1-1-1-1-1

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

BTWB

E2MOM for 16 mins: Deadlifts and Power Cleans

Every 2 mins for 16 mins do:
10 Deadlifts (185/135)
5 Power Cleans (185/135)

BTWB

Photo by @snoridgecrossfit

Results

Front Squat 5-4-3 & 5x 2 mins MaxReps: Row Cal, Double Unders, and Wall Balls

Front Squat 5-4-3

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

BTWB

5x 2 mins MaxReps: Row Cal, Double Unders, and Wall Balls

5 rounds, 2 mins each, for max reps of:
12/9 Row Calories
20 Double Unders
max reps in remaining time Wall Balls (20/14)
Rest 2 mins

BTWB

Photo by @snoridgecrossfit

Results

Results cont

Team WOD: Runs, KB Swings, Sit-ups, Med Ball Cleans, Burpees, HSPU & Solo WOD: Runs, KB Swings, Sit-ups, Med Ball Cleans, Burpees, HSPU

Team WOD: Runs, KB Swings, Sit-ups, Med Ball Cleans, Burpees, HSPU

As a team of 2 complete 3 rounds for time of:
400m Partner Run
50 Kettlebell Swings (53#/35#)
40 AbMat Sit-ups
30 Medicine Ball Cleans (20#/14#)
20 Burpees
10 Handstand Push-ups

Post total time.

* In teams of 2, both partners run together then alternate and split up the work as needed.

BTWB

Solo WOD: Runs, KB Swings, Sit-ups, Med Ball Cleans, Burpees, HSPU

3 rounds for time of:
Run, 400 m
25 Kettlebell Swings (53#/35#)
20 AbMat Sit-ups
15 Medicine Ball Cleans (20#/14#)
10 Burpees
5 Handstand Push-ups

BTWB

Photo by @snoridgecrossfit

SRCF Athletes Signed up: 30

Runs each Friday 3/1, 3/8, 3/15
3 Workouts over 3 weeks every Friday in all classes
Makeups for registered athletes only on Thursdays PM clases or following Mondays in class through the 4pm class (deadline to enter score is each Monday at 5PST)
$20 to register
Top 25% in your age group advance to Quarterfinals
Choose from Scaled or RX division each week
“Friday Night Lights” every week from 4-6pm

How to Watch the 2024 CrossFit Open

Results

Push Press 2-2-2-2 & 4 RFT: Double Unders, Push Press, Ring Dips, and Run

Push Press 2-2-2-2

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

BTWB

4 RFT: Double Unders, Push Press, Ring Dips, and Run

4 rounds for time of:
40 Double Unders
20 Push Press (75/55)
10 Ring Dips
Run 200m
Rest 1 min

BTWB

Photo by @snoridgecrossfit

The Complete 2024 CrossFit Games Season Schedule

Results

Overhead Squat 5-5-5-5 & FT: Burpee Box Jump Overs and Overhead Squats

Overhead Squat 5-5-5-5

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

BTWB

FT: Burpee Box Jump Overs and Overhead Squats

For time:
1 Burpee Box Jump Over (24″/20″)
10 Overhead Squats (115/85)
2 Burpee Box Jump Overs
9 Overhead Squats
3 Burpee Box Jump Overs
8 Overhead Squats
4 Burpee Box Jump Overs
7 Overhead Squats
5 Burpee Box Jump Overs
6 Overhead Squats
6 Burpee Box Jump Overs
5 Overhead Squats
7 Burpee Box Jump Overs
4 Overhead Squats
8 Burpee Box Jump Overs
3 Overhead Squats
9 Burpee Box Jump Overs
2 Overhead Squats
10 Burpee Box Jump Overs
1 Overhead Squat

BTWB

Photo by @snoridgecrossfit

24.1 CrossFit Open Hint is…a Mushroom?

Results