Category: Checkout

21-15-9: Box Jump Overs and Devil Press & Lifting: Single Arm Dumbbell Bent Over Rows and Dumbbell Good Mornings

21-15-9: Box Jump Overs and Devil Press

21-15-9 reps, for time of:
Box Jump Over (24″/20″)
Devil Press (50#/35#)
* One arm devil press. Sub burpee + KB clean and jerk or burpee + KB snatch for devil press.

BTWB

Lifting: Single Arm Dumbbell Bent Over Rows and Dumbbell Good Mornings

Single Arm Dumbbell Bent Over Row 8-8-8-8, using heaviest weight per set
Dumbbell Good Morning 8-8-8-8, using heaviest weight per set
* Single arm DB for row. Perform 4 sets x 8 reps for each arm. DB GM place dumbbell on back behind neck. Watch video clip for DB good morning.

BTWB

Demos:

One arm Devil Press

Dumbbell Good Morning

Games Updates:

The 2020 Age Group Games Season is Over

Six Key CrossFit Games Takeaways from Dave Castro’s Instagram Live Q&A

Madison Through 2023? The City Council Made That Decision Easier

Team WOD: AMRAP 20 mins: Push-ups, AbMat Sit-ups and Air Squats & Solo WOD: AMRAP 15 mins: Push-ups, AbMat Sit-ups and Air Squats

Team WOD: AMRAP 20 mins: Push-ups, AbMat Sit-ups and Air Squats

Complete as many rounds as possible in 20 mins of:
5 Push-ups
10 AbMat Sit-ups
15 Air Squats
* As a team of 2 alternate each movement.

BTWB

Solo WOD: AMRAP 15 mins: Push-ups, AbMat Sit-ups and Air Squats

Complete as many rounds as possible in 15 mins of:
5 Push-ups
10 AbMat Sit-ups
15 Air Squats

BTWB

Photo by @robcwilson

Team WOD: AMRAP 18 mins: Lateral Burpee Over Dumbbells, Alternating Dumbbell Snatches and Walking Lunges & Solo WOD: 3 RFT: Walking Lunges, Alternating Dumbbell Snatches and Lateral Burpee Over Dumbbells

Team WOD: AMRAP 18 mins: Lateral Burpee Over Dumbbells, Alternating Dumbbell Snatches and Walking Lunges

Complete as many rounds as possible in 18 mins of:
6 Lateral Burpee Over Dumbbells
8 Alternating Dumbbell Snatches, pick load
12 Walking Lunges
* As a team of 2, alternate each exercise (Partner 1 does 6 lat. burpees, then partner 2 does 8 snatches, etc.)

BTWB

Solo WOD: 3 RFT: Walking Lunges, Alternating Dumbbell Snatches and Lateral Burpee Over Dumbbells

3 rounds for time of:
24 Walking Lunges
21 Alternating Dumbbell Snatches, pick load
18 Lateral Burpee Over Dumbbells

BTWB

Photo by @robcwilson

Asbury Park Summer Games Postpones to 2021, Entire Sanctionals Season Disrupted by COVID-19

Georgia gym reopenings: Here’s what members might see during workouts as states reopen businesses

Run: 2x 1 mi, rest 5 mins & Post WOD: 2 Minute Challenge: Push-up (hand release)

Run: 2x 1 mi, rest 5 mins

 

Each for time:
Run: 2x 1 mi

Rest 5 mins between efforts.
*Pick a pace that will allow you to keep each mile within 10-20 secs of each other.

BTWB

 

Post WOD: 2 Minute Challenge: Push-up (hand release)

 

As many reps as possible in 2 mins of:
Push-up (hand release)

Feet MUST stay on the floor, body planked, hands must lift off the floor at the bottom of the push-up. No snaking.

BTWB

 

Photo by @robcwilson

Lace ’em up and hit the pavement! Two one mile intervals with the goal to establish consistent pacing. Make it a goal to learn how to maintain a timed mile average pace that you can “feel” is too fast or too slow from the previous mile.

UPDATE: Worldwide Closures Steady at 88.9%, 96% in U.S.

  • 6,671 or 96% of all 6,915 affiliates in the U.S. are temporarily closed.
  • 13,163 or 88.99% of all 14,790 affiliates worldwide are temporarily closed.

One big thing: Thirty-days of closures is taking a toll on affiliates and especially the gym industry. According to self-reported data, 22 affiliates have now permanently closed. Last week, the USA Today reported that Gold’s Gym permanently closed about 30 of their 700 gyms, and CNBC reported that 24 Hour Fitness is weighing bankruptcy.

Run : 2x 1 mi, rest 5 mins & Post WOD: 2 Minute Challenge: Push-up (hand release)

Run : 2x 1 mi, rest 5 mins

Each for time:
Run: 2x 1 mi

Rest 5 mins between efforts.

BTWB

Post WOD: 2 Minute Challenge: Push-up (hand release)

As many reps as possible in 2 mins of:
Push-up (hand release)

Feet MUST stay on the floor, body planked, hands must lift off the floor at the bottom of the push-up. No snaking.

BTWB

Team WOD: AMRAP 20 mins: Double Unders, Kettlebell Swings and Burpee Broad Jumps & Solo WOD: AMRAP 12 mins: Double Unders, Kettlebell Swings and Burpee Broad Jumps

Team WOD: AMRAP 20 mins: Double Unders, Kettlebell Swings and Burpee Broad Jumps

Complete as many rounds as possible in 20 mins of:
40 Double Unders
20 Kettlebell Swings (53#/35#)
10 Burpee Broad Jumps
* As a team of 2 break up reps, alternate work and rest with partner.
* Burpee Broad Jump = Complete Burpee + Broad jump w/2 foot takeoff

WOD Brief

BTWB

Solo WOD: AMRAP 12 mins: Double Unders, Kettlebell Swings and Burpee Broad Jumps

Complete as many rounds as possible in 12 mins of:
25 Double Unders
15 Kettlebell Swings (53#/35#)
10 Burpee Broad Jumps

Burpee Broad Jump

BTWB
Photo by @robcwilson

Thank you all for your continued support. It’s because of each of you we will be able to come out of this. Other than our gym community and the savings we have for this gym, there is zero help. None is coming and it’s disheartening to learn that there never was any for us to begin with.

Small-business loan program ran out of money within minutes, some banks say

“For the past two weeks, small-business owners have been checking their emails and calling their bankers and the SBA to check on the status of their application, not knowing that the first phase of the program was over before it barely began.

“It was Hunger Games,” said one senior banking executive.”

Could A CrossFit Gym Be Deemed An Essential Service?

Team WOD: AMRAP 20 mins: Single Arm Overhead Walking Lunges, Box Jumps and Sit-ups & Solo WOD: AMReps 15 mins (3,6,9,…): Single Arm Overhead Walking Lunges, Box Jumps and AbMat Sit-ups

Team WOD: AMRAP 20 mins: Single Arm Overhead Walking Lunges, Box Jumps and Sit-ups

Complete as many rounds as possible in 20 mins of:
20 Single Arm Dumbbell Overhead Walking Lunges, pick load
20 Box Jumps (24″/20″)
30 AbMat Sit-ups
* As a team of 2. Break reps as needed. One working, one resting at a time. Sub KB for DB OH lunge. Switch arms as needed.

BTWB

Solo WOD: AMReps 15 mins (3,6,9,…): Single Arm Overhead Walking Lunges, Box Jumps and AbMat Sit-ups

As many reps as possible in 15 mins of:
3 Single Arm Dumbbell Overhead Walking Lunges, pick load
3 Box Jumps (24″/20″)
3 AbMat Sit-ups
6 Single Arm Dumbbell Overhead Walking Lunges, pick load
6 Box Jumps (24″/20″)
6 AbMat Sit-ups
9 Single Arm Dumbbell Overhead Walking Lunges, pick load
9 Box Jumps (24″/20″)
9 AbMat Sit-ups
…
Continue adding 3 reps each round to each movement until time expires.
* Solo WOD version. Can sub KB for DB OH Lunges.

Single Arm Dumbbell Overhead Walking Lunge

One Arm KB Overhead Walking Lunge

BTWB

Photo by @robcwilson

Don’t forget to put your scores in for WOD 2 of the Support Your Box Fundraiser!

Warmup for Workout 2: Support Your Local Box Fundraiser

CrossFitters in China Getting Back On Their Feet

Team WOD: AMRAP 15 mins: Run and Single Dumbbell Thrusters & Solo WOD: 8 RFT: Run and Single Arm Dumbbell Thrusters

Team WOD: AMRAP 15 mins: Run and Single Dumbbell Thrusters

As a Team of 2 Complete as many rounds as possible in 15 mins of:
Run 100m
8 Single Dumbbell Thrusters, pick load

* Partners will alternate each FULL round (one works, one rests). Swap after each run. Can do single arm thrusters or can do two hand thruster hold DB/KB in front rack.

BTWB

Solo WOD: 8 RFT: Run and Single Arm Dumbbell Thrusters

8 rounds for time of:
Run 100m
8 Single Arm Dumbbell Thrusters, pick load
* Individual Option
* 100m run should be a sprint, complete 4 reps per arm single arm thrusters or 8 reps with two hand front rack hold thruster on DB/KB

BTWB

Photo by @robcwilson

Don’t forget to submit your score if you signed up for the Support Your Box Fundraiser!  You can also set your own leaderboard up by following these steps.

It’s also not too late to sign up. You can register at any point in the the next three weeks (for free) and submit scores by 4/24.

Create a custom Leaderboard:

  1. Log in to your Games profile
  2. Select “Your Leaderboards”
  3. Select “Create new”
  4. Name it
  5. Scroll to “Step 4” and add our affiliate
  6. Save and View

SRCF Total registered: 66 Athletes

No Equipment, No Problem

Support Your Local Box Fundraiser – Workout 1 & Checkout Option: 5 RFT: Double Unders and Run

Support Your Local Box Fundraiser – Workout 1

Complete as many rounds as possible in 10 mins of:
10 Air Squats
9 Dumbbell Snatches, right arm (50#/35#)
10 Push-ups
9 Dumbbell Snatches, left arm (50#/35#)
* Sub KB for DB and either snatch or complete a KB C&J

BTWB

Workout Description & Scorecard

Checkout Option: 5 RFT: Double Unders and Run

5 rounds for time of:
35 Double Unders
Run 200m
* Optional checkout

BTWB

Photo by @robcwilson

Support Your Box Fundraiser: Rogue is going to match donations! IF you donated then please go into your profile and ADD THIS HASHTAG!

If you use the hashtag #ryourogue once you have registered, the affiliate you select will receive double the amount you gave. Rogue’s contributions will occur on a first-come, first-served basis until $100,000 has been distributed. There are no other requirements.

Instructions (if you donated):
Log In to your Games profile (where you registered)
Select “Your Dashboard”
Scroll to bottom
Type “ryourogue” into Hashtags

Workout 1 is Live

Submit your score when you are done to get credit on the leaderboard.

SRCF Total registered: 57 Athletes

Sara Sigmundsdottir Signs with Volkswagen

FQ: Handstand and HS Walk Practice & Opt. 1: AMRAP 10 mins: Handstand Push-ups and Alternating DB Snatches & Opt. 2: AMRAP 10 mins: Handstand Push-ups and KB Swings

FQ: Handstand and HS Walk Practice

For quality:
Handstand Walk Practice, 10 mins
* Practice HS, HSPU or HS Walk depending on space. Scale to HS hold and shoulder taps

BTWB

Opt. 1: AMRAP 10 mins: Handstand Push-ups and Alternating DB Snatches

Complete as many rounds as possible in 10 mins of:
5 Handstand Push-ups
10 Alternating Dumbbell Snatches (50#/35#)
* Scale to 10 Pike pushups or 10 shoulder taps for HSPU

BTWB

Opt. 2: AMRAP 10 mins: Handstand Push-ups and KB Swings

Complete as many rounds as possible in 10 mins of:
5 Handstand Push-ups
10 Kettlebell Swings (53#/35#)
* Scale to 10 Pike pushups or 10 shoulder taps for HSPU

BTWB

Photo by @robcwilson

With the latest Stay-at-home announcement from the Gov. it appears we will remain closed another week.  Tentatively hoping for being able to reopen on 4/8.  We are assessing what this announcement means for our gym and trying to understand the impacts. We will be communicating our plans for April and beyond as we learn more.

We also wanted to fill you in on how we are trying to continue to offer services and value to our members:

  • We are programming a daily workout everyday that can be done at home. We are publishing it on several different places (this website under “workout of the day”, our Instagram account, and also on beyondthewhiteboard.com).  Most of these are bodyweight workouts and have modifications in the notes.
  • We have been including WOD movement demo videos from YouTube sources in the beyondthewhiteboard.com app for anything unfamiliar and to show good technique and form.
  • We have loaned out equipment for our members in the form of either one dumbbell or one kettlebell, one abMat, and a jump rope for anyone in need. If you have been unable to receive this and want to check out equipment please let us know and we can coordinate a time with you.
  • Our gym community has come together through our Facebook group sharing videos of their at-home workouts, and we encourage everyone to continue this!
  • Links to these resources can be found on the bottom of our website.

Please hang in there with us and continue to check back here for updates, daily at home workouts you can do and other CrossFit related info.   We truly appreciate your support!

Rogue Joins the Fight Against COVID-19

Stronger Together: CrossFit Games Athletes Deliver Messages of Hope to Global Community