Category: Pre Workout / Skill

Power Clean & Jerk 1-1-1-1-1 & 15-12-9-6-3: Power Clean & Jerks and Burpees

Power Clean & Jerk 1-1-1-1-1

Power Clean & Jerk 1-1-1-1-1

* Push or Split

BTWB

15-12-9-6-3: Power Clean & Jerks and Burpees

15-12-9-6-3 reps, for time of:
Power Clean & Jerk (95#/65#)
Burpee

BTWB 

Burpees

The day after “Murph” is always rough. Getting the blood flowing and the body moving is important, as well as stretching and rolling out. Programming something that is effective yet not too rough on the body and mind is important. Today and tomorrow will be light in repetition volume, but you will still get a great workout whether you completed the Murph Challenge or not. Get in the gym!

Regionals Gym Schedule:

This Friday/Saturday/Sunday (5/29-5/31) is the West “Super” Regional! We will have a minor class schedule adjustment for Friday and Saturday.

  • Friday 5/29: 11:30am Class cancelled
  • Saturday 5/30: 10:45am Advanced RX Class cancelled
  • All other class times are normal schedule!

CrossFit Games Update: Week 2 Recap

Game of Regionals – Season 7  beyondthewhiteboard.com

Results

Results cont

Advanced RX: Snatch 1-1-1-1-1 & Pt. 1: Snatch, Ring Dip & Pt. 2: Squat Clean Thruster, Bar Muscle-Up

SnoRidge CF_Andi Box Jump_By Rob WAdvanced RX Class:

Snatch 1-1-1-1-1

Snatch 1-1-1-1-1

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

BTWB

Pt. 1: Snatch, Ring Dip

9-6-3 reps, for time of:
Squat Snatch (135#/95#)
Ring Dip (Strict)

* Rest 2 minutes after this couplet and begin Pt. 2: Squat Clean Thruster/Bar Muscle-up

BTWB  

Pt. 2: Squat Clean Thruster, Bar Muscle-Up

9-6-3 reps, for time of:
Squat Clean Thruster (155#/105#)
Bar Muscle-up

BTWB 

Congrats to Andi (above) who breezed through the Advanced RX class test this week!

ATTENTION: Memorial Day Schedule:

The ONLY class times on Monday are below. We will host the annual Murph WOD on Monday 5/25 with waves at:

  • 8:30am
  • 9:30am
  • 10:30am
  • 11:30am

All sign ups for start times are full. If you have not signed up you can still show up but know that you will be in a holding pattern until a coach can start you. We will fit everyone through no matter what though so don’t skip out! You can choose to do Murph or 1/2 or 1/4 Murph and scale accordingly.
There are NO other classes besides these times on Monday 5/25 due to the Holiday!
East Individual Report: Day 2
Pacific Individual Report: Day 2
East Team Report: Day 2

Results

Bench Press : 3 Rep Max & 3 RFT: Run, Deadlifts and Handstand Push-ups

SnoRidge CF_Saer HSPU_by Rob WBench Press : 3 Rep Max

Find your Bench Press 3 Rep Max.

BTWB

3 RFT: Run, Deadlifts and Handstand Push-ups

3 rounds for time of:
Run 400m
21 Deadlifts (185#/135#)
12 Handstand Push-ups

BTWB 

“Murph” spots for Monday are almost filled up! Get signed up on the whiteboard ASAP if you want to go! There are a few spots overall left. Otherwise you will be in a “holding pattern” for a start time.

California Individual Report: Day 1

East Individual Report: Day 1

Results

Results cont

Weighted Pull-up 3-3-3-3 & 5 RFT: Thrusters and Double Unders

Weighted Pull-up 3-3-3-3 or Strict Pull-up 5×3

Choose:

Weighted Pull-up 3-3-3-3 or Strict Pull-up 5 x 3

BTWB

5 RFT: Thrusters and Double Unders

5 rounds for time of:
21 Thrusters (75#/55#)
21 Double Unders

BTWB

SnoRidge CF_Jules MU_by Rob W

Photo by Rob W.

It’s OFFICIAL! Jules (above) got her invitation today to compete at the CrossFit Games in July in the 16-17 yrs. old Teenage Division! Not only as a coaching staff; but also as a gym, friends, family, and her fellow CrossFitters we are all SO proud of her accomplishment to qualify for the Games.

Announcing the “Team Jules” CF Games shirts:
I wanted to design a T that was similar to the Rogue athlete shirts that are not “overt” with the athlete name but still capture their spirit or style. With this design the classic “J” of Jules’s muscle-up kipping swing quickly stands out. Thanks to Rob W. for capturing a picture we could translate for the design. Can’t wait to wear this at the 2015 CF Games! Show your support for her by getting a shirt.

  • Brands are American Apparel for men’s T’s, and Next Level for women’s
  • To preorder a size/color than please email us or post in the Facebook group
  • Men’s: Black AA 50/50 T
  • Women’s: Dusty Pink Next Level Poly Cotton T or Pink Next Level Racerback Tank
  • Cost: $20

MOCKUPJULESSHIRT_Tank Final MOCKUPJULESSHIRTfinal
ATTENTION: Memorial Day Schedule:
The ONLY class times on Monday are below. We will host the annual Murph WOD on Monday 5/25 with waves at:

  • 8:30am
  • 9:30am
  • 10:30am
  • 11:30am (time slot added)

We will have a sign up in the gym for start times. There are 14 sign-up slots per hour. We will fit everyone through no matter what though so don’t skip out! You can choose to do Murph or 1/2 or 1/4 Murph and scale accordingly.
There are NO other classes besides these times on Monday 5/25 due to the Holiday!
Please make sure to sign up on the whiteboard.
CrossFit Games Update: California Regional Preview
Tommy’s Team Pick Week 2: NorCal CrossFit
Results
Results cont

Every 1 min for 7 mins: Snatches and Overhead Squats & AMRAP 12 mins: Run, Overhead Squat and Rope Climb

Every 1 min for 7 mins: Snatches and Overhead Squats

Every 1 min for 7 mins do:
1 Snatch
2 Overhead Squats

BTWB

AMRAP 12 mins: Run, Overhead Squat and Rope Climb

Complete as many rounds as possible in 12 mins of:
Run 100m
9 Overhead Squats (95#/65#)
1 Rope Climb (15 ft.)

BTWB

EMOM for 7 mins: Snatches and Overhead Squats & AMRAP 12 mins: Run, Overhead Squat and Rope Climb & "Tabata" – Hollow Rocks : 8 x 20 secs / 10 secs

SnoRidge CF_Hollow Rock_by Rob W

EMOM for 7 mins: Snatches and Overhead Squats

Every 1 minute for 7 mins do:
1 Snatch
2 Overhead Squats

* Choose load

BTWB

AMRAP 12 mins: Run, Overhead Squat and Rope Climb

Complete as many rounds as possible in 12 mins of:
Run 100m
9 Overhead Squats (95#/65#)
1 Rope Climb (15 ft.)

BTWB

“Tabata” – Hollow Rocks : 8 x 20 secs / 10 secs

Tabata Hollow Rock

The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals.
Tabata score is the lowest reps performed in any of the intervals.

BTWB 

The Hollow Rock Pain Cave:

SnoRidge CF_Pain Cave_by Rob W

Above photos by Rob W.

ATTENTION: Memorial Day Schedule:

The ONLY class times on Monday are below. We will host the annual Murph WOD on Monday 5/25 with waves at:

  • 8:30am
  • 9:30am
  • 10:30am (also 11:30 if necessary)

We will have a sign up in the gym for start times. You can choose to do Murph or 1/2 Murph and scale accordingly.
There are NO other classes besides these times on Monday 5/25 due to the Holiday!
Please make sure to sign up on the whiteboard.

Wishing Mike H. a happy 100th WOD and Overhead Squat Day! So cool to see people stick with CrossFit to hit a milestone like 100.

Mike 100th WOD

CrossFit Games Update: Week 1 Recap

Results

Results cont