Category: Main Workout

Weighted Chest-to-bar Pull-up 1-1-1-1-1 & Chipper: Row, Box Jump Overs, Power Cleans, Front Rack Reverse Lunges, and Sumo Deadlift High-pulls

Weighted Chest-to-bar Pull-up 1-1-1-1-1

Weighted Chest-to-bar Pull-up 1-1-1-1-1

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

BTWB

Chipper: Row, Box Jump Overs, Power Cleans, Front Rack Reverse Lunges, and Sumo Deadlift High-pulls

For time:
30 Row Calories
30 Box Jump Overs (24″/20″)
30 Power Cleans (95#/65#)
30 Front Racked Alternating Reverse Lunges (95#/65#)
30 Sumo Deadlift High-pulls (95#/65#)
30 Box Jump Overs
30 Row Calories
* Step back lunges while holding bar in front rack position.

BTWB
Photo by @robcwilson
CF Games Open Team SnoRidge CrossFit Roster Count: 7
Sign up and join our Affiliate and then select our Team (Team SnoRidge CrossFit).  The Open starts in less than a month! Sign up now to be a part of the fun.
Is the Open for Me?

Results

Results cont

Squat Clean (Touch & Go): 2RM & FT: Muscle-ups, Thrusters, and Row

Squat Clean (Touch & Go): 2RM

Record your best Squat Clean (Touch & Go) 2 Rep Max lift

BTWB

FT: Muscle-ups, Thrusters, and Row

For time:
10 Muscle-ups
25 Thrusters (75#/55#)
Row 1000m
25 Thrusters
10 Muscle-ups

* Sub 2 ring dips to 1 MU

BTWB

Overhead Squat 3-3-3 & 18.Zero

Overhead Squat 3-3-3

Overhead Squat 3-3-3

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

BTWB

18.Zero

21-15-9 reps, for time of:
One Arm Alternating Dumbbell Snatch (50#/35#)
Burpee Over Dumbbell

* Burpees must be two feet jump back and up, no steps for RX. DB power snatch alternating with hand changes at face level or below. No dropping DB. No supporting hand can touch leg.

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Photo by @robcwilson
At the end of this week you will be able to select our affiliate in the Open registration process. This year they changed the requirement to become the affiliate manager by requiring passing of the Judges course first (it used to be you had until Week 1 to pass the course). Since the course was posted after registration opened I’m now playing catch up to get that done during the week. Stay tuned. If you already registered no worries you will be able to join the gym team after I complete the course.
Today’s WOD was a preview of the type of workout to expect in the Open, only it will be much longer. Each Open workout will offer specific weights and movement standards that allow everyone from teenagers to masters to participate. We hope everyone will sign up that plans to do the Open WOD each week.
CrossFit WOD 180119 Tips With Tia-Clair Toomey
The Dumbbell Power Snatch

Results

Results cont

Nutts

Nutts

For time:
10 Handstand Push-ups
15 Deadlifts (250#/175#)
25 Box Jumps (30″/24″)
50 Pull-ups
100 Wall Balls (20#/14#) 10 ft. target
200 Double-Unders
400m Run w/Plate (45#/35#)

“Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia’s Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, about 25 km southwest of Kandahar City on December 23, 2009. He is survived by his parents, Richard and Ethel Jane Nuttall.” ~ CrossFit.com 100528

BTWB

Team WOD: Chipper: Row, Box Jump Overs, Power Snatches, and Toes to Bar

Team WOD: Chipper: Row, Box Jump Overs, Power Snatches, and Toes to Bar

As a team of 2 complete for time:
50 Row Calories
60 Box Jump Overs (24″/20″)
70 Power Snatches (75#/55#)
80 Toes-to-bars
70 Power Snatches
60 Box Jump Overs
50 Row Calories
*  Split reps; one works, one rests

BTWB
Photo by @robcwilson

Results

Advanced RX: 1 High Hang Squat Snatch + 1 Hang Squat Snatch & 10 RFT: Hang Power Snatches, Toes-to-bars and Box Jump Overs

Advanced RX Class:

1 High Hang Squat Snatch + 1 Hang Squat Snatch

High Hang Squat Snatch + Hang Squat Snatch 1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.
* High hang is hip crease, low hang should be above knee

BTWB

10 RFT: Hang Power Snatches, Toes-to-bars and Box Jump Overs

10 rounds for time of:
4 Hang Power Snatch (115#/75#)
6 Toes-to-bars
8 Box Jump Overs (24″/20″)
Rest 30 secs

BTWB
Photo by @robcwilson

Results

Cindy XXX

“Cindy XXX”

As many reps in 20 mins as you can of:
10 Pull-ups
20 Push-ups
30 Air Squats
15 Pull-ups
30 Push-ups
45 Air Squats
20 Pull-ups
40 Push-ups
60 Air Squats
25 Pull-ups
50 Push-ups
75 Air Squats
30 Pull-ups
60 Push-ups
90 Air Squats

BTWB

Photo by @robcwilson
18.Zero?!?! Dave Castro announced a “practice” WOD for the Open! This is meant to give everyone a taste of the Open. The WOD is below as well as a link to the announcement and demo. We will do this one next week. So will our Teens class! The Open starts Feb. 22.
18.Zero
21-15-9 reps for time of:
Dumbbell snatches
Burpees, jumping over the dumbbell
Men: 50-lb. dumbbell
Women: 35-lb. dumbbell

live announcement of 18.Zero

Overhead Squat 4-4-4 & 21-15-9: Power Cleans, Handstand Push-ups and Overhead Squats

Overhead Squat 4-4-4

Overhead Squat 4-4-4

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

BTWB

21-15-9: Power Cleans, Handstand Push-ups and Overhead Squats

21-15-9 reps, for time of:
Power Clean (95#/65#)
Handstand Push-up
Overhead Squat (95#/65#)

BTWB
Photo by @robcwilson
Overhead Squat cycle continues this week. The heavy OHS tests your balance, flexibility, shoulder, leg and core strength, and overall mechanics. Take your time to focus on hitting the correct positions from the top to bottom before throwing more weight on.
The Overhead Squat
The Power Clean

Results

Results cont

Front Squat 3-3-3-3 & AMRAP 9 mins: Strict Pull-ups and Front Squats

Front Squat 3-3-3-3

Front Squat 3-3-3-3

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

BTWB

AMRAP 9 mins: Strict Pull-ups and Front Squats

Complete as many rounds as possible in 9 mins of:
6 Strict Pull-ups
9 Front Squats (135#/95#)

BTWB
Photo by @robcwilson
What were the top logged movements and workouts of 2017 on Beyond The Whiteboard? What was the most popular lift and bodyweight movement? What was the percentage of logged movements between weightlifting, gymnastics, or monostructural (cardio)? The below report has those answers and more.
2017 CrossFit Fitness Report

Results

Results cont