Category: Pre Workout / Skill

Bear Complex 1-1-1-1-1 & AMRAP 12 mins: Burpees, Front Squats, Push Press and Double Unders

Dan_BearBear Complex 1-1-1-1-1

Bear Complex 1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.
This counts as one Bear Complex:
1. Power Clean
2. Front Squat
3. Push-Press
4. Back Squat
5. Push-Press
* You must Power Clean. A Thruster counts. You must complete the whole movement complex without letting go of the bar.

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AMRAP 12 mins: Burpees, Front Squats, Push Press and Double Unders

Complete as many rounds as possible in 12 mins of:
9 Burpees
7 Front Squats (135#/95#)
5 Push Press (135#/95#)
20 Double Unders

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We are now back to normal hours. As of today the Holiday Schedule is over! Hope everyone had a Happy Holiday and you are all ready to get back to work in in gym for 2015!

Results

Results cont

“Long May You Run … and Lift” – CrossFit Journal [article]

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

DSC_5095

Bench Press : 2 Rep Max

Find your Bench Press 2 Rep Max.

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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#)

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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.

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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.

2015 Reebok CrossFit Games Season Schedule

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

Results

Deadlift 2-2-2-2-2 & Chipper: Deadlifts, Run, Hang Power Cleans, Run, Hang Power Snatches, Run

Build Your Bar_Don DLDeadlift 2-2-2-2-2

Deadlift 2-2-2-2-2

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Chipper: Deadlifts, Run, Hang Power Cleans, Run, Hang Power Snatches, Run

For time:
30 Deadlifts (225#/155#)
Run 400m
20 Hang Power Cleans (185#/135#)
Run 400m
10 Hang Power Snatches (135#/95#)
Run 400m

* Plan your bar to make three drops in weight. Do NOT overdo it on the DL! You should have no problem maintaining 1-2 sets on the DL of 10 good reps per set, not struggling through with slow sets of 5 or less.

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Get ready to Stop the Slop! Coming soon will be our annual Performance and Nutrition Challenge. While it’s intended to be a Paleo Challenge, you will have the ability to complete a cleanse, or simply eat cleaner to maximize results.  To win though you will need to have the best improvement.

Archived coverage from the 2009, 2010, 2011, 2012 and 2013 CrossFit Games has been released.

Results

Results cont

Squat Clean 2-2-2-2-2 & 21-15-9: Handstand Push Ups, Ring Dips, Push-ups, Pull-ups, and Squats for time

Push-ups

Squat Clean 2-2-2-2-2

Squat Clean 2-2-2-2-2

Touch and go

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21-15-9: Handstand Push Ups, Ring Dips, Push-ups, Pull-ups, and Squats for time:

21-15-9 reps, for time of:
Handstand Push Up
Ring Dip
Push-up
Chest-to-bar Pull-up
Air Squat

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Good video progression below of the Hang Snatch up to some heavy loads for both the men and women. The film angle allows you to see what causes the good lifts vs. the misses in both their footwork, receiving position, and extension.

Chad Mackay, 225-245-260-275-285-295-300 lb. – [video]

Holiday Schedule:

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
Results
Results cont

Every 1 min for 15 mins: Snatch & 10 RFT: Rows and Overhead Squats

Bill_OHSAdvanced RX Class:

Every 1 min for 15 mins: Snatch

1 Snatch, pick load

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10 RFT: Rows and Overhead Squats

10 rounds for time of:
Row 250m
5 Overhead Squats(135#/95#)

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Holiday Schedule:

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
2010 CrossFit Games Archives

Results

Front Squat 3-3-3-3 & Chipper: Run, Wall Balls, Kettlebell Swings, Box Jumps, Sit-ups

WB_MarkFront Squat 3-3-3-3

Front Squat 3-3-3-3

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Chipper: 800 m, Wall Balls, 600 m and 5 more

For time:
Run 800m
50 Wall Balls (20#/14#)
Run 600m
50 Kettlebell Swings (53#/35#)
Run 400m
50 Box Jumps (24″/20″)
Run 200m
50 AbMat Sit-ups

BTWB Holiday Schedule:
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
Lock in the Lats With Sage Mertz – [video]

Results

Results cont