Beyond the Whiteboard – Page 66

Alt EMOM 12 mins: Strict Handstand Push-ups and Muscle-up Practice & 15 mins Max Reps: Box Step-ups, Jumping Pull-ups, Lunges, Burpees, T2B, Push-ups and Max RMU

Alt EMOM 12 mins: Strict Handstand Push-ups and Muscle-up Practice

Every 1 min for 12 mins, alternating between:
4 Strict Handstand Push-ups
Muscle-up Practice

15 mins Max Reps: Box Step-ups, Jumping Pull-ups, Lunges, Burpees, T2B, Push-ups and Max RMU

In 15 mins, for max reps of:
50 Box Step-ups (24″/20″)
50 Jumping Pull-ups
40 Lunges
40 Burpees
30 Toes-to-bars
30 Push-ups
max reps in remaining time Ring Muscle-ups

BTWB

Photo by @snoridgecrossfit

CrossFit Spins Off Masters, Teens & Adaptive Division Championships to New Host Partners

Results

Results cont

Team WOD: AMRAP 18 mins: Lateral Burpees, Clean & Jerks, and Pull-ups & Solo WOD: 10 RFT: Clean & Jerks, Lateral Burpees and Pull-ups

Team WOD: AMRAP 18 mins: Lateral Burpees, Clean & Jerks, and Pull-ups

Complete as many rounds as possible in 18 mins of:
12 Lateral Burpee (Over Barbell)
12 Clean & Jerks (115/75)
12 Pull-ups

BTWB

Solo WOD: 10 RFT: Clean & Jerks, Lateral Burpees and Pull-ups

10 rounds for time of:
3 Clean & Jerks (115/75)
5 Lateral Burpee Over Bars
7 Pull-ups

BTWB

Photo by @snoridgecrossfit

So Much Pulling: How Rogue Invitational’s Programming Created Massive Differences in Workload Between Athletes

Results

Overhead Squat 5-4-3 & AMReps 12 mins (2,4,6,…): Toes-to-bars, Wall Balls and Overhead Squats

Overhead Squat 5-4-3

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

BTWB

AMReps 12 mins (2,4,6,…): Toes-to-bars, Wall Balls and Overhead Squats

As many reps as possible in 12 mins of:
2 Toes-to-bars
2 Wall Balls, pick load
2 Overhead Squats, pick load
4 Toes-to-bars
4 Wall Balls, pick load
4 Overhead Squats, pick load
6 Toes-to-bars
6 Wall Balls, pick load
6 Overhead Squats, pick load
…
Continue adding 2 reps each round to each movement until time expires.

BTWB

Photo by @snoridgecrossfit

Results

Deadlift 4RM & FT: Deadlifts and Rope Climbs

Deadlift 4RM

Record your best Deadlift 4 rep max lift.

Only include the heaviest 4 rep, do not include sets prior to it.

BTWB

FT: Deadlifts and Rope Climbs

For time:
10 Deadlifts (245/165)
1 Rope Climb, 15 ft
9 Deadlifts
1 Rope Climb, 15 ft
8 Deadlifts
1 Rope Climb, 15 ft
7 Deadlifts
1 Rope Climb, 15 ft
6 Deadlifts
1 Rope Climb, 15 ft
5 Deadlifts
1 Rope Climb, 15 ft
4 Deadlifts
1 Rope Climb, 15 ft
3 Deadlifts
1 Rope Climb, 15 ft
2 Deadlifts
1 Rope Climb, 15 ft
1 Deadlift
1 Rope Climb, 15 ft

BTWB

Photo by @snoridgecrossfit

Results

Results cont

Pt. 1: Alt EMOM 18 mins: Row Cal, Burpees, and Power Cleans & Pt. 2: EMOM for 6 mins: Power Clean & Jerk

Pt. 1: Alt EMOM 18 mins: Row Cal, Burpees, and Power Cleans

Every 1 min for 18 mins, alternating between:
15/12 Row Calories
10 Burpees
6 Power Cleans (135/95)

BTWB

Pt. 2: EMOM for 6 mins: Power Clean & Jerk

1 Power Clean & Jerk, pick load

Every 1 min for 6 mins.

BTWB

Photo by @snoridgecrossfit

Results

Results cont

Shoulder Press 3-3-ME & Tabata This!

Shoulder Press 3-3-ME

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

BTWB

Tabata This!

Tabata Row Calorie
Rest 1 min
Tabata Air Squat
Rest 1 min
Tabata Pull-up
Rest 1 min
Tabata Push-up
Rest 1 min
Tabata Sit-up

The Tabata interval is 20 secs of work followed
by 10 secs of rest for 8 intervals.
Tabata score is the lowest reps performed in any of the intervals.
* Note: Tabata score is the lowest reps performed in any of the intervals.

BTWB

Photo by @snoridgecrossfit

Results

Box Squat 4-4-4-4 & FGB Style: Double Unders, Kettlebell Swings and Box Jumps

Box Squat 4-4-4-4

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

BTWB

FGB Style: Double Unders, Kettlebell Swings and Box Jumps

4 rounds, 1 min per station, of:
Double Under
Kettlebell Swing (53/35)
Box Jump (24″/20″)
Rest 1 min

Perform this like “Fight Gone Bad,” by rotating
immediately to the next station every 1 min,
the clock does not stop or reset between stations.

BTWB

Photo by @snoridgecrossfit

Results

Results cont

Team WOD: Team Frankenchipper 2.0 & Solo WOD: Frankenchipper 2.0

Team WOD: Team Frankenchipper 2.0

For time:
Partner Run 800m
60 Kettlebell Swings (53#/35#)
42 Thrusters (75#/55#)
42 Pull-ups
100 Push-ups
100 Air Squats
60 Box Jumps (24″/20″)
60 Partner Alternating Wall Balls (20#/14#)

BTWB

Solo WOD: Frankenchipper 2.0

For time:
Run 800m
30 Kettlebell Swings (53#/35#)
21 Thrusters (75#/55#)
21 Pull-ups
50 Push-ups
50 Air Squats
30 Box Jumps (24″/20″)
30 Wall Balls (20#/14#)

BTWB

Photos by @tankrtom

Great turnout for both the Frankenchipper (32 people) and the Halloween Party (54 people)! The return of the annual Halloween party was at the gym for our first time ever after the previous 10 parties were at our house. Next year we are looking forward to seeing more of the awesome solo and group costumes.

Results