Community. Coaching. Caring. Since 2009.
Chipper: 400 m, Shoulder Press, 400 m and 4 moreFor time:
Run 400m
21 Shoulder Press (95#/65#)
Run 400m
21 Push Press (95#/65#)
Run 400m
21 Push Jerks (95#/65#)
Run 400m
5 rounds for time of:
20 Double Unders
20 AbMat Sit-ups
9-7-5-3 reps, for time of:
Hang Power Clean, 155/105 lbs
Thruster, 155/105 lbs
Bar Muscle-up
Lateral Burpee (Over Barbell)
21-15-9 reps, for time of:
Row (calories)
Farmers Walk (Kettlebell), 53 lbs, 50m
Photo by @robcwilson
We are at 24 people in the Open. Get registered. It’s coming.
Also we will be having a SFH tasting/sample event in Week 1 of the Open and Kenny from will not only provide samples but talk to each class about the different supplements.
Our Friday Night Lights this year will be more fun the more people that sign up. Don’t hold out, there is no pressure or expectation other than what you put on yourself!
Muscle-up PracticePractice muscle-ups
Scale to false grip pull-ups, ring dips, or MU progression/practice.
For time:
10 Muscle-ups
30 Box Jump Overs (24″/20″)
1000m Row
5 Muscle-ups
15 Box Jump Overs
500m Row
3 rounds for time of:
20 Banded Good Mornings
20 Hollow Rocks
*Use Green (M) / Blue (W) for banded GM
Power Snatch 1-1-1Power Snatch 1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
As many reps as possible in 2 mins of:
Toes-to-bar
Photo by @robcwilson
Events:
Tomorrow will be our 4th annual “Stop the Slop Challenge” begins Wednesday 1/13!
For the WOD on Wednesday plan on partnering up to judge/count then trading places. This is to ensure that movements and reps are good for both the test and re-test next month.
Weigh-in’s and buy-in tomorrow!
What is it?
“Stop the Slop” is both a 30 day Nutrition Challenge and a 30 Day Performance Challenge. For the next month the focus of “Stop the Slop” is not only to eat right, but also to clean up technique and form. Use this time to work on becoming more efficient in movements, transitions, and rest. Get more consistent at coming into the gym, recovering correctly, sleeping better and improving mobility. As the month moves on and your nutrition and performance improve, increase the intensity and see what results you get after the month is over.
You can choose to buy-in to either challenge ($25 per challenge). You do not have to do both. This will go into a pool to be paid out to each challenge winner. You can only win the challenge you buy into. Winners are based on % of weight loss for the 30 days and % improvement of time for the WOD. After 30 days we will re-test the WOD and conduct final weigh-in’s for both challenges.
Clean & Jerk 1-1-1
Use the heaviest weight you can for each set.
As many reps in 8 mins as you can of:
Muscle Up 20 secs
Rest 10 secs
Clean & Jerk (135#/95#) 20 secs
Rest 10 secs
A single set of Wall Balls for max reps.
*Rest 5 minutes after main WOD.
Photo by @robcwilson
Events:
Our 4th annual “Stop the Slop Challenge” begins Wednesday 1/13!
What is it? “Stop the Slop” is both a 30 day Nutrition Challenge and a 30 Day Performance Challenge. For the next month the focus of “Stop the Slop” is not only to eat right, but also to clean up technique and form. Use this time to work on becoming more efficient in movements, transitions, and rest. Get more consistent at coming into the gym, recovering correctly, sleeping better and improving mobility. As the month moves on and your nutrition and performance improve, increase the intensity and see what results you get after the month is over.
You can choose to buy-in to either challenge ($25 per challenge). You do not have to do both. This will go into a pool to be paid out to each challenge winner. You can only win the challenge you buy into. Winners are based on % of weight loss for the 30 days and % improvement of time for the WOD. After 30 days we will re-test the WOD and conduct final weigh-in’s for both challenges.
Bench Press 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
For time:
Row, 1000 m
25 Deadlifts, 225/155 lbs
75 Air Squats
Row, 500 m
15 Deadlifts, 225/155 lbs
45 Air Squats
Every 1 min for 10 mins, alternating between:
5 Power Snatches, pick load
25 Double Unders
3 rounds for time of:
10 Front Squats (155#/105#)
20 Pull-ups
50 Double Unders
For time:
50 Hollow Rocks
Photo by @robcwilson
Our January OnRamp is full! February is open but there are already some spots taken. Please contact us for more info on dates and availability.
Our annual “Stop the Slop” challenge will be starting soon! We will post dates and info soon for both the weigh-in and performance challenge.
Interesting data on the past year of all beyondthewhiteboard.com users and what movements and WOD’s dominated programming.
Every 1 min for 7 mins do:
1 Hang Squat Snatch
1 Overhead Squat
*Choose load
3 rounds for time of:
75 Double Unders
50 Air Squats
Run 200m
3 RFT: Toes-to-bars and Hollow Rocks3 rounds for time of:
10 Toes-to-bars
15 Hollow Rocks
“Gwen”Clean & Jerk 15-12-9
*Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.
**Stopping on the floor, regripping or changing load is a foul or scale.
Each for time:
Row: 4 x 250m
Rest as needed between efforts.
Photo by @robcwilson
This photo sums up the struggle of “Gwen”. Do I drop it and get a no go for the set or hold on? Where do I find my grip to get this set finished? This classic CrossFit benchmark strength test was the precursor to “Grace” and “Isabel”.
Every 1 min for 10 mins, alternating between:
10 Row (calories)
3 Deficit Handstand Push Ups
*Row 1st minute, HSPU Deficit 2nd minute, etc. Scale HSPU to no deficit to box pike to seated DB press.
For time:
Row 1000m
24 Handstand Push-ups
8 Overhead Squats (205#/135#)
Complete as many rounds as possible in 5 mins of:
5 Toes-to-bars
10 Push-ups
Hang Cluster : 1 Rep Max
Squat Clean Thruster : 1 Rep Max