Category: Checkout

100 KB swings EMOM burpees

For Time:
100 Kettlebell Swings (53#/35#)
EMOM 5 burpees

The workout will begin with KB swings then EMOM from there on you will do 5 burpees until you complete100 total burpees.

Rest, then complete:

AMRAP 3 mins: Double Unders and Dumbbell Push Press

Complete as many rounds as possible in 3 mins of:
20 Double Unders
6 Dumbbell Push Press, pick load

BTWB

Congrats on your 1 year CF anniversary Allison S.!

The Front Squat – [video]

Every 1 min for 8 mins: Power Snatches and Snatches & 9-7-5: Power Snatches and Bar Muscle Ups & 21-15-9: Row (calories) and Up And Over Box Jumps

Advanced RX Class:

Every 1 min for 8 mins: Power Snatches and Snatches

Every 1 min for 8 mins do:
1 Power Snatch
1 Snatch

9-7-5: Power Snatches and Bar Muscle Ups

9-7-5 reps, for time of:
Power Snatch (135#/95#)
Bar Muscle Up

Rest 5 minutes, then complete:

21-15-9: Row (calories) and Up And Over Box Jumps

21-15-9 reps, for time of:
Row (calories)
Up And Over Box Jump (24″/20″)

BTWB

It’s time for our annual Stop the Slop Challenge!

What is Stop the Slop?

It’s our 30 Day Gym-wide Challenge to clean up your eating and increase your fitness level. There are 2 sides to the challenge. You can do one (recommended), both (highly recommended), or neither (not recommended). It is a community building event designed to help all of us be more accountable to start the new year off right. It helps drive you into the gym, eat better, make goals and see results. By doing this as a gym, you will get help, encouragement, support, new food recipes or ideas, and just have FUN while doing it!

Nutrition Challenge:
You can complete/attempt a Whole30 (recommended if you haven’t done one; see us for the Whole9 Nutrition Guide/Whole30 Booklet), or eat nutritious and more paleo food choices, and/or complete a cleanse, or cut out whatever bad food vices/demons that you have been thinking about trying to beat.
Performance Challenge:
This challenge is a baseline type measurement WOD that will be programmed on Tuesday, 1/6 for all classes (make-ups on Wed). You will test yourself and record your time and whatever your scale was (RX/scale). After 30 days we will re-test the same WOD using the same scale to measure % time improvement. Ideally your nutrition choices have been strict and healthier for the past 30 days which will help you realize improvement as well in your fitness/performance.
Who should participate and is there a cost?
EVERYONE should do it. The cost is $25 per challenge for anyone who wishes to try and win either challenge for most % improvement. For the Nutrition Challenge we will measure % bodyweight lost. Weigh-in is on Monday 1/5 (make-up Tuesday 1/6). After 30 days we will have a final weigh-in and crown the winner with the highest % lost. For the Performance challenge it is the most % time improvement on the Stop the Slop WOD. We will pool all entry money into the pot and share the winnings with cool prizes for each winner.
Key Dates/Milestones:

30 Day Stop The Slop… starts MONDAY, January 5th!
Buy in Cost = $25 per Challenge (Nutrition $25. Performance $25. = $50 for both)
Nutrition Challenge Weigh-in = Monday, January 5th (make-up Tues.)
Performance Challenge WOD = Tuesday, January 6th (make-up Wed.)
Final Nutrition Challenge Weigh-in and Performance Retest = Tentatively Tuesday, February 3rd (weather permitting)
(Yes, we know the Superbowl is on Sunday, February 1st! Slop it up at your own risk.)

Remember: There will be one winner for EACH of the Challenges!
This year, will it be you?

The Air Squat – [video]

Bench Press : 2 Rep Max & 5 RFT: Toes To Bars, Power Snatches and Wall Balls & "Death By" – Muscle Ups : 1 rep + 1 rep / 1 min

Bench Press : 2 Rep Max

Find your Bench Press 2 Rep Max.

5 RFT: Toes To Bars, Power Snatches and Wall Balls

5 rounds for time of:
10 Toes To Bars
10 Power Snatches (75#/55#)
10 Wall Balls(20#/14#)

2015 Reebok CrossFit Games Season Schedule

Optional Checkout (Choose):

“Death By” – Muscle Ups : 1 rep + 1 rep / 1 min

Death By Muscle Up

With a continuously running clock perform:
1 Muscle Up in the first 1 min,
2 Muscle Ups in the second 1 min
3 Muscle Ups in the third 1 min
…
Continuing this for as long as you are able.
Choose “Death by” Ring MU, Bar MU or Strict Pull-up.

BTWB

Photo by Rob W.

This conditioning workout felt a lot like the CrossFit Games Open. With that in mind, here’s the upcoming schedule of the CF Games season. Expect the return the Open workouts with announcements each Thursday (We will stream the announcement in the lobby) and then programming the WOD on Fridays. The Open begins 2/27 in our gym (announcement on Thursday at 5pm 2/26). There will be a new workout announced each Friday until March 27th. Each Friday we will have all classes completing the Open workout culminating with “Friday Night Lights” for the PM classes.

It’s You Vs. You in 2015 blog.beyondthewhiteboard.com

Overhead Squat 3-3-3-3-3 & Skill Work & Checkout WOD

Overhead Squat 3-3-3-3-3

Skill Work

12 Minutes to practice skills you need work on, not the ones you love to work on, the ones you NEED to work on.
If you can kind of do the skill, now work on form & range of motion, not weight.
Example: double unders, kipping pull ups, butterfly pull ups, muscle up progressions, handstands, handstand walk, handstand push up progressions, or choose a Lift (use perfect form).
This is not hang out and visit time, this is practice time.

Checkout WOD

As many reps as possible in 2 mins of:
Overhead Squat (75#/45#)

Rep is complete when full depth is achieved at the bottom of the squat (below parallel), and both hips, knees, and elbows are fully extended at the top.
Optional choose Max Reps OHS or max effort 1k Row.

BTWB

Tomorrow is the Ugly Sweater / 12 Days of Xmas WOD and our Christmas Pot Luck / Food truck lunch!

Class times: 9:30, 10:30 and additional wave beyond as needed.
WOD is performed like the song “The 12 Days of Christmas”. Start with 1 rep of the first exercise, then do 2 of the second exercise and 1 rep of the first exercise. Then 3, 2, 1 reps etc. all the way up to the 12th day and back down.
Outside the Box Food truck will be onsite and serving from approximately 11:00am to 1:30pm
We will setup some tables for potluck items (they don’t have to be paleo!)
We will provide coffee and heavy cream, plates and utensils.

Holiday Schedule:
12/22 – Mon: Normal classes
12/23 – Tues: Normal classes
12/24: Wed: 0930 and 1030 only!
12/25: Thurs: Closed. Merry Christmas!
12/26: Fri: 0930, 1030 and 5pm only!
12/27: Sat: Normal classes
12/29 – Mon: Normal classes
12/30 – Tues: Normal classes
12/31: Wed: 0930 and 1030 only!
1/1: Thurs: Closed. Happy New Year!
1/2: Fri: 0930, 1030 and 5pm only!
1/3: Sat: Normal classes

Back Squat 2-2-2-2-2 & Runs, Muscle-ups, Back Squats, Air Squats & V-ups : 3×10

Back Squat 2-2-2-2-2

Runs, Muscle-ups, Back Squats, Air Squats

For Time:
600m Run
3 Muscle-ups
10 Back Squats (135#/95#)
400m Run
3 Muscle-ups
10 Back Squats
200m Run
3 Muscle-ups
10 Back Squats
50 Air Squats

Post total time.

V-ups : 3×10

V-ups 3×10

Rest as needed between sets.
* Perform slow and strict, not for time

BTWB

Picture by Rob W.
Events:

Saturday 12/20 we are running our annual “12 WOD’s of Xmas” workout. It is also going to be our Ugly Sweater Potluck/Food truck lunch! We will have the Outside the Box paleo food truck here serving food options for those who don’t have anything for the potluck or just want to buy food. That way everyone is covered. Wear your ugly sweater, and prepare for a fun workout and some good food!

WOD starts at 9:30. We will run waves at 10:30 and beyond as needed.
WOD is performed like the song “The 12 Days of Christmas”. You start with 1 rep of the first exercise, then do 2 of the second exercise and 1 rep of the first exercise. Then 3, 2, 1 reps etc. all the way up to the 12th day and back down.
Outside the Box Food truck will be onsite approximately 10am to 1pm
We will setup some tables for potluck items (they don’t have to be paleo!)
We will provide coffee and heavy cream, plates and utensils.

Bench Press 3-3-3-3-3 & Baseline

Bench Press 5×3

Bench Press 3-3-3-3-3

“Baseline”

2 rounds for time of:
400m Run
40 Air Squats
30 ABMAT Sit-ups
20 Push-ups
10 Pull-ups

Optional Checkout

A single set of Double Unders for max reps.

U.S. Army Applies CrossFit to Prevent Injuries

Happy 1 year CrossFit anniversary to Curtis, Will, Joe W., and Peter! They all completed the same OnRamp session together and asked that we program “Baseline” to celebrate and have a rematch from that first outing for them. It’s great to see not only the physical progress and transformations but also the friendships that people develop in the gym. Onward to that 2 year anniversary!
From Peter:
“This week marks my one year anniversary as a part of the SRCF family. This has been an amazing experience of physical and mental development. CrossFit has truly had a profound, positive impact on myself and family. As I have visited other boxes this past year I’ve realized it’s not just CrossFit that is responsible for this lifestyle change, but it’s SNO-RIDGE CrossFit that deserves the credit. Thank you Tom, Michelle, all of the Coaches and SRCF members for creating and supporting this special community. Looking forward to another great year (and that 1st Muscle Up).”

Hang Power Clean : 1 Rep Max & Every 1 min for 5 mins: Handstand Holds and L Sit Holds & AMRAP #1

Advanced RX Class:

Hang Power Clean : 1 Rep Max

Find your Hang Power Clean 1 Rep Max.

Every 1 min for 5 mins: Handstand Holds and L Sit Holds

Every 1 min for 5 mins do:
Handstand Hold, 20 secs
L Sit Hold, 10 secs

AMRAP #1

Complete as many rounds as possible in 4 mins of:
3 Hang Power Cleans (135#/95#)
5 Front Squats (135#/95#)
25 Double Unders

Rest 2 minutes, drop the weight, then perform AMRAP #2.

AMRAP #2

Complete as many rounds as possible in 4 mins of:
3 Hang Power Cleans (115#/75#)
5 Front Squats (115#/75#)
25 Double Unders

(Picture by Rob W.)

This is too true. This is Exactly What Happens When You Start Doing CrossFit buzz feed.com

Our Black Friday OnRamp Special is now over. Thanks to everyone who helped share it and for those who took advantage. For who purchased we will email out next steps to get people scheduled to get started!

(Freestanding HSPU practice w/Jules. Photo by Rob W.)

Team WOD: AMRAP Thrusters, Box Jumps, Rest and Repeat & Plank Hold : Max Hold

Main Class:

Team WOD: AMRAP Thrusters, Box Jumps, Rest and Repeat

AMRAP 1: Complete as many reps of Box Jumps as possible in 7 minutes of:
10 Thrusters (75#/55#)
Max Reps Box Jumps (24″/20″)

Rest 1 Minute
AMRAP 2: Complete as many reps of Box JumpThrusters as possible in 7 minutes of:
Max Reps Thrusters (75#/55#)
10 Box Jumps (24″/20″)
* First AMRAP: Partner A does 10 thrusters; Partner B does box jumps (Step down). When Partner A finishes 10 thrusters, switch. Score total box jumps completed.
** 1 Minute Rest
*** Second AMRAP: Partner A does max rep thrusters; Partner B does 10 box jumps (Step down). When Partner A finishes 10 box jumps, switch. Score total box thrusters completed.