Death By – Dumbbell Goblet Thrusters and Burpees: 1 rep + 1 rep

“Death By” – Dumbbell Goblet Thrusters and Burpees: 1 rep + 1 rep

With a continuously running clock perform:
1 Dumbbell Goblet Thruster and 1 Burpee in the first 1 min
2 Dumbbell Goblet Thrusters and 2 Burpees in the second 1 min
3 Dumbbell Goblet Thrusters and 3 Burpees in the third 1 min

Continuing this for as long as you are able.
* Add 1 rep to both exercises each rd. Must complete all reps for both exercise in the minute.

Photo by @robcwilson @snoridgecrossfit

Tia-Clair Toomey’s Secret Weapon

Burpees: 100 Reps for Time

Burpees: 100 Reps for Time

For time:
100 Burpees
* Yay burpees!

Photo by @robcwilson @snoridgecrossfit

1st day for Equipment checkout is done!

    • If you missed today then the makeup is this Friday at 4-5pm.

If you didn’t know please check your email as well as our gym Facebook group for more details.

As The Open Approaches, More Communities Brace For Lockdown

Lifting: Dumbbell Floor Press and Dumbbell Bent Over Rows & AMRAP 20 mins: Hang Power Snatches, Toes-to-bars and Box Jumps

Lifting: Dumbbell Floor Press and Dumbbell Bent Over Rows

Dumbbell Floor Press 10-10-10-10, using heaviest weight per set
Double Dumbbell Bent Over Row 8-8-8-8, using heaviest weight per set

AMRAP 20 mins: Hang Power Snatches, Toes-to-bars and Box Jumps

Complete as many rounds as possible in 20 mins of:
5 Hang Power Snatches (95#/65#)
10 Toes-to-bars
15 Box Jumps  (24″/20″)

Photo by @robcwilson @snoridgecrossfit

Vellner and Fikowski Announce the “Lock-Down Bro-Down,” Coming November 20

Results

Squat Clean 1-1-1-1-1 & 5 RFT: Wall Balls and Ball Slams

Squat Clean 1-1-1-1-1

Squat Clean 1-1-1-1

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

5 RFT: Wall Balls and Ball Slams

5 rounds for time of:
20 Wall Balls (20#/14#)
15 Ball Slams (30#/20#)

Photo by @robcwilson

If you haven’t noticed in the past week we have been publishing the daily WOD to this website (in addition to Instagram) overnight. This allows you to see the workout when you wake up. Thanks to Joe for writing the #joecode for making this happen since beyondthewhiteboard.com put up their paywall to see the daily workout!

Eric Roza Lays Out New Approach, Details For 2021 And Beyond

The Open Starts In 100 Days

Results

Results cont

Shoulder Press 3-3-3 & FT: Rows; 5x Bar Muscle-ups and Push Jerks

Shoulder Press 3-3-3

Shoulder Press 3-3-3

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

FT: Rows; 5x Bar Muscle-ups and Push Jerks

For time:
Row 1000m
— then —
5 rounds of:
5 Bar Muscle-ups
7 Push Jerks (135#/95#)
* Scaled version of Games 2007 Reload WOD. Scale 5 BMU to 10 C2B Pull-ups

Photo by @robcwilson @snoridgecrossfit

2007 Reload

The Bar Muscle-Up

Results

Results cont

Deadlift 5-5-5 & Sham

Deadlift 5-5-5

Deadlift 5-5-5

Use the heaviest weight you can for each set.
Rest as needed between sets.
* Touch and go. Use as a warm-up not a true 5RM.

Sham

7 rounds for time of:
11 Deadlifts (1x bodyweight)
Run 100m

Air Force SSG David “Sham” Wieger, 28, of North Huntingdon, PA, a special agent for the Air Force Special Investigations, Travis Air Force Base, CA, died Nov. 1, 2007, near Balad Air Base, Iraq, of wounds sustained from an IED that struck his vehicle. ~ www.crossfit.com

Photo by @robcwilson @snoridgecrossfit

The CrossFit Game’s Return To Live TV, Bring In Additional 380,000 Viewers

Results

Results cont

Sumo Deadlift 3-3-3 & AMRAP 16 mins: Toes-to-bars, Deadlifts and Double Unders

Sumo Deadlift 3-3-3

Sumo Deadlift 3-3-3

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

AMRAP 16 mins: Toes-to-bars, Deadlifts and Double Unders

Complete as many rounds as possible in 16 mins of:
10 Toes-to-bars
20 Deadlifts (165#/115#)
30 Double Unders

Photo by @robcwilson @snoridgecrossfit

Toomey and Fraser Stay Gold!

2020 CrossFit Games Highlights

Results

Results cont

18-15-12-9-6: Row, Med Ball Cleans, KB Swings, Med Ball Sit-ups, Burpees and HSPU & Team WOD: Runs, Kettlebell Swings, Sit-ups, Medicine Ball Cleans, Burpees, HSPU

18-15-12-9-6: Row, Med Ball Cleans, KB Swings, Med Ball Sit-ups, Burpees and HSPU

18-15-12-9-6 reps, for time of:
Row Calorie
Medicine Ball Clean (20#/14#)
Kettlebell Swing (53#/35#)
Medicine Ball Sit-up (20#/14#)
Burpee
Handstand Push-up

Team WOD: Runs, Kettlebell Swings, Sit-ups, Medicine Ball Cleans, Burpees, HSPU

As a team of 2 complete 3 rounds for time of:
400m Partner Run
50 Kettlebell Swings (53#/35#)
40 Sit-up (abmat)s
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.

Photo by @robcwilson @snoridgecrossfit

Saturday Viewership Brings Total to Nearly 8 Million

What Fraser and Medeiros Discussed During the Long Run Back

Results

AMRAP 20 mins: Run, Supine Ring Rows and Power Snatches

AMRAP 20 mins: Run, Supine Ring Rows and Power Snatches

Complete as many rounds as possible in 20 mins of:
Run 200m
10 Supine Ring Rows
10 Power Snatches (75#/55#)

* RX Supine Ring Row = Elevate feet on box. When hanging from the rings the athlete’s back with arms extended should be at same height as box for elevating the feet. No “kip” or sag in hips. Scale = move feet to lower box or on floor.

Photo by @robcwilson @snoridgecrossfit

The final stage of the 2020 CrossFit Games kicks off this Friday at 8:00 AM PT. Event descriptions and other Games news is dropping at a steady pace, here’s everything you need to know right now:

Schedule and How to Watch:

    • Here’s the schedule of events and time zones.
    • All the CrossFit Games stage two events are streaming live for free and there are multiple Internet platforms hosting the stream. Plus, CBS Sports will air a live, two-hour block of Games coverage on Saturday from 12:00-2:00 PT. CBS Sports will also televise two 30-minutes shows leading up to the Games as well as a two-hour documentary later this fall.

Event News:

    • Here is everything we know about the first events of the 2020 CrossFit Games final stage:
      • Event 1: 2007 Reload
      • Event 2: Corn Sack Sprint.
      • Event 3: The CrossFit Total. According to Dave Castro’s Instagram story, it looks like this event will take place outside, similar to 2018.
      • Event 4: Handstand walk event. We don’t have the details, but Dave Castro posted this teaser photo of Kristi Eramo O’Connell handstand walking at the Morgan Hill Soccer Complex.
      • Event 5: Trail Run. We don’t have the details, but Dave Castro posted this teaser photo of the trail run. This appears to be the fifth and final scored event on day one.
      • Event 6: Toes-to-Bar/Lunge. Here’s Adrian Bozman’s breakdown and analysis of the testing of this workout.
      • Event 7: Snatch Speed Triple. Listen in on Adrian Bozman’s thoughts about the programming for this event.
      • Event 8: Bike Repeater
      • Final Event – “Atalanta”: Castro revealed the name of the final event saying it “will be the most difficult final of any Games, if not the most difficult event, to date.” In Greek mythology, Atalanta was a virgin hunter and follower of Artemis, goddess of the hunt.
    • We know that there are ten time blocks on the schedule, but it’s possible that multiple scored events will be programmed inside the same block.

Scoring Notes:

    • There are a couple of key points to take note of for the 2020 CrossFit Games stage two scoring.
      • Each event in the finals will have a point value assigned to it and the final five athletes in each division will have their point totals from stage one reset to 0.
      • For each event in the finals, the scores will be awarded as follows: first place — 100 points, second place — 75 points; third place — 55 points; fourth place — 35 points; fifth place — 15/0 points.
      • Importantly, according to the CrossFit Games scoring page: “For Stage 2, last place (fifth place) can earn 15 points or zero points. If it is determined that an athlete is no longer providing their best effort to complete an event, the competition team may award them zero points for their last-place finish rather than 15.” This point is significant because if an athlete is clearly having a bad event and in the back of the pack with no chance to improve, they will have to maintain a high level of intensity or potentially lose even more points based on a judges’ ruling.
      • Get all the details on the 2020 CrossFit Games leaderboard.

Athlete News and Updates:

    • VIDEO: Beating Tia: What Katrin, Brooke and Kari Have to Do.
    • The CrossFit Games YouTube channel has posted preview videos highlighting each of the final five athletes in the men’s and women’s divisions.
    • The 2020 CrossFit Games Finals Demo Team will be Saxon Panchik, Chandler Smith and Danielle Brandon.
    • According to Dave Castro’s Instagram stories, all of the athletes will have their own trailer/lockerroom space on-site at the Morgan Hill facility.

Everything Else:

    • Be careful as you prepare to watch the Games livestream. According to a CrossFit subreddit thread, there are multiple bootleg or fraudulent streams that could potentially compromise any information users provide. Here is our official guide to Games coverage.
    • CrossFit LLC unveiled a newly revamped CrossFit.com website on Monday
    • CrossFit announced yesterday on Twitter that “yes, there will be a 2020 Games documentary” and the Buttery Bros, Heber Cannon and Marston Sawyers, are producing it.

Road To The Games: All The Pre-Games Athlete Videos You Need To Get Fired Up For Stage Two

Results

Results cont

Sumo Deadlift 4-4-4 & AMRAP 12 mins: Air Squats, Double DB Deadlifts and Lateral Burpees Over Dumbbell

Sumo Deadlift 4-4-4

Sumo Deadlift 4-4-4

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

AMRAP 12 mins: Air Squats, Double DB Deadlifts and Lateral Burpees Over Dumbbell

Complete as many rounds as possible in 12 mins of:
15 Air Squats
10 Double Dumbbell Deadlifts, pick load
5 Lateral Burpee Over Dumbbells
* Choose load, do not drop DB’s, touch front head to floor

Photo by @robcwilson @snoridgecrossfit

Games events are being announced daily!  The 2020 CF Games begins this Friday and runs through Sunday.

Event 7 Testing:

Snatch Speed Triple Testing

Results

Results cont