Beyond the Whiteboard – Page 63

E2MOM for 12 mins: Squat Clean & AMRAP 18 mins: Burpee Pull-ups, Sit-ups, and Crossover Single Unders

E2MOM for 12 mins: Squat Clean

1 Squat Clean, pick load

Every 2 mins for 12 mins.

BTWB

AMRAP 18 mins: Burpee Pull-ups, Sit-ups, and Crossover Single Unders

Complete as many rounds as possible in 18 mins of:
7 Burpee Pull-ups
15 AbMat Sit-ups
20 Crossover Single Unders

BTWB

Photo by @snoridgecrossfit

Results

Results cont

Team WOD: 42-30-18: Row Cal, Power Cleans, Front Squats, DB Box Step-up and SDHP & Solo WOD: 21-15-9: Row Cal, Power Cleans, Front Squats, DB Box Step-up and SDHP

Team WOD: 42-30-18: Row Cal, Power Cleans, Front Squats, DB Box Step-up and SDHP

42-30-18 reps, for time of:
Row Calorie
Power Clean (95/65)
Front Squat (95/65)
Single Dumbbell Box Step-up (50/35 to 20″)
Sumo Deadlift High-pull (95/65)

BTWB

Solo WOD: 21-15-9: Row Cal, Power Cleans, Front Squats, DB Box Step-up and SDHP

21-15-9 reps, for time of:
Row Calorie
Power Clean (95/65)
Front Squat (95/65)
Single Dumbbell Box Step-up (50/35 to 20″)
Sumo Deadlift High-pull (95/65)

BTWB

Photo by @snoridgecrossfit

Photos from the Holiday Pot Luck last night! Great turnout and lots of fun. Thanks Rob for setting up the photo wall!

Results

Push Jerk 1RM & AMRAP 12 mins: HS Walks, Box Jumps and Thrusters

Push Jerk 1RM

Record your best Push Jerk 1 rep max lift.

Only include the heaviest 1 rep, do not include sets prior to it.

BTWB

AMRAP 12 mins: HS Walks, Box Jumps and Thrusters

Complete as many rounds as possible in 12 mins of:
Handstand Walk, 12 ft
12 Box Jumps (24″/20″)
12 Thrusters (45/35)

BTWB

Photo by @snoridgecrossfit

Results

Back Squat 2-2-2-2 & E2MOM for 20 mins: Rows and Medicine Ball Cleans

Back Squat 2-2-2-2

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

BTWB

E2MOM for 20 mins: Rows and Medicine Ball Cleans

Every 2 mins for 20 mins do:
Row, 250m/200m
10 Medicine Ball Cleans (20/14)

BTWB

Photo by @snoridgecrossfit

Results

Alt EMOM 10 mins: Bar Muscle-ups and Ring Dips & FGB Style: Alt Front Rack Lunges, Pull-ups, Push Press, and Lateral Burpees

Alt EMOM 10 mins: Bar Muscle-ups and Ring Dips

Every 1 min for 10 mins, alternating between:
2 Bar Muscle-ups
5 Ring Dips

BTWB

FGB Style: Alt Front Rack Lunges, Pull-ups, Push Press, and Lateral Burpees

3 rounds, 1 min per station, for max reps of:
Alternating Front Rack Lunge (75/55)
Pull-up
Push Press (75/55)
Lateral Burpee Over Bar
Rest 1 min

Rotate immediately to the next station every 1 min,
the clock does not stop or reset between stations.

BTWB

Photo by @snoridgecrossfit

Events:

SRCF Holiday Onesie/Sweater/Outfit Party Potluck!

When: Saturday, December 9
Time: 6:30 Where: At the Gym Bring food to share

12 Day’s of Xmas WOD will be Sat. 12/23

Results

E2MOM for 12 mins: Hang Squat Snatch & Jeremy

E2MOM for 12 mins: Hang Squat Snatch

2 Hang Squat Snatches, pick load

Every 2 mins for 12 mins.

BTWB

Jeremy

21-15-9 reps, for time of:
Overhead Squat (95/65)
Burpee

BTWB

Photo by @snoridgecrossfit

“Three year old Jeremy Bloniasz lost his life in a tragic accident Thursday, July 6, 2006. To Jeremy’s parents, Kelly and Jeremy, the entire CrossFit family offers our deepest sorrow.”

“Jeremy” was originally a CrossFit Kids workout (using broomstick for overhead squats). Later this variant by the same name was posted on the CrossFit main site, using a weighted barbell for overhead squats when it was the workout of the day for Friday, July 25, 2008 (080725).

Results