5 RFT: Kettlebell Swings, Power Cleans and Box Jumps
5 rounds for time of:
12 Kettlebell Swings (53#/35#)
12 Power Cleans (115#/75#)
12 Box Jumps (24″/20″)
Category: Video and Media
Shoulder Press 2-2-2-2-2 & 4 RFT: Thrusters and Muscle-ups
Shoulder Press 2-2-2-2-2
Shoulder Press 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
4 RFT: Thrusters and Muscle-ups
4 rounds for time of:
12 Thrusters (95#/65#)
5 Muscle-ups
BTWB
Photo by @robcwilson
Advanced RX Class:
This Saturday the updated Advanced RX Test will be programmed for those who are in the Advanced class to run through all the movements to test it out and see if any adjustments are needed. In addition to removing movements in place of adding new movements, there are slightly heavier loads and adjusted rep counts. There will also be less “no-go’s” allowed as a passing score for those who are testing into the class.
I will also likely program a short optional checkout WOD after the Advanced Test is completed.
Advanced Test 2.0 is available to preview here on beyondthewhiteboard.
Back Squat 4-4-4-4 & FT: Deadlifts and Lateral Burpee (Over Barbell); Rows
Back Squat 4-4-4-4
Back Squat 4-4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
FT: Deadlifts and Lateral Burpee (Over Barbell); Rows
For time:
10 rounds of:
5 Deadlifts (225#/155#)
5 Lateral Burpee (Over Barbell)
— then —
Row 1000m
Hang Power Clean & Jerk 2-2-2-2-2 & AMRAP 20 mins: Run and 3 Rounds of Cindy
Hang Power Clean & Jerk 2-2-2-2-2
Hang Power Clean & Jerk 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 20 mins: Run and 3 Rounds of “Cindy”
Complete as many rounds as possible in 20 mins of:
Run 400m
5 Pull-ups
10 Push-ups
15 Air Squats
5 Pull-ups
10 Push-ups
15 Air Squats
5 Pull-ups
10 Push-ups
15 Air Squats
BTWB
Photo by @robcwilson
Pay attention to staying well hydrated the next couple days as it’s unseasonably warm.
Nutrition:
For those who ordered Ice Age Meals they will be delivered on the 20th and will be in the freezer for you to pick up. Please pick them up that evening.
Each month there will be a deadline of the 18th to order with delivery in 2 days. You must use this link to order Ice Age Meals directly that includes a sampler of 12 meals for $109.99 that will be delivered to the gym. You can request substitutions in the order comments field for a different menu item and they will try to accommodate.
• Pastel de Papa
• Breakfast Pizza
• Chicken Tikka Masala
• Ribs and Sweets
There would be 3 of each meal and the sampler would be $109.99. They are delivered frozen and can be kept in the freezer until ready to use.
Behind the Scenes: 2015 Games, Part 2
Behind the Scenes: 2015 Games, Part 2
Team WOD: Wall Balls, Ball Slams, Overhead Walking Lunge With Plates
Team WOD: Wall Balls, Ball Slams, Overhead Walking Lunge With Plates
As a Team of 2 complete 2 Rounds for time of:
100 Wall Balls (20#/14#)
100 Ball Slams (30#/20#)
100 Overhead Walking Lunge With Plates (45#/25#)
* Alternate work with your partner (one works, one rests).
Post total time.
5 RFT: Runs and Deadlifts & Checkout: 3 RFT: Hollow Rocks and AbMat Sit-ups
Checkout: 3 RFT: Hollow Rocks and AbMat Sit-ups
3 rounds for time of:
20 Hollow Rocks
20 AbMat Sit-ups
BTWB
Photo by @robcwilson
Always worth watching! Part 1 is out:
Hang Snatch 2-2-2-1-1-1 & AMRAP 10 mins: Air Squats, Hang Squat Snatches and Strict Pull-ups
Hang Snatch 2-2-2-1-1-1
Hang Squat Snatch (Above The Knees) 2-2-2-1-1-1
Use the heaviest weight you can for each set.
AMRAP 10 mins: Air Squats, Hang Squat Snatches and Strict Pull-ups
Complete as many rounds as possible in 10 mins of:
15 Air Squats
7 Hang Squat Snatches (135#/95#)
3 Strict Pull-ups
BTWB
Photo by @robcwilson
Register for Memorial Day Murph on 5/30 and get ready for the SnoRidge Hero WOD Week!
Next week we will see the announcement of the Masters Online Regional Qualifier WOD’s for the CF Games. I will likely work some of them into our regular programming.
Alt EMOM 10 mins: Handstand Push-ups and Toes-to-bars & 10-9-8-7-6-5-4-3-2-1: Clean & Jerks and Burpees
Alt EMOM 10 mins: Handstand Push-ups and Toes-to-bars
Every 1 min for 10 mins, alternating between:
6 Handstand Push-ups
12 Toes-to-bars
10-9-8-7-6-5-4-3-2-1: Clean & Jerks and Burpees
10-9-8-7-6-5-4-3-2-1 reps, for time of:
Clean & Jerk (135#/95#)
Burpee
BTWB
Photo by @robcwilson
Next month in May we will be programming a “Hero WOD Week”. Stay tuned for details but expect it to tie in with “Murph” on Memorial Day.
Update Show: Skype With Chris Spealler
Deadlift 3-3-3-3-3 & CrossFit Games Regional 11.1
Deadlift 3-3-3-3-3
Deadlift 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
CrossFit Games Regional 11.1
For time:
Run 1000m
30 Handstand Push Ups
Row 1000m
BTWB
Photo by @robcwilson
Today’s WOD was the first Regional workout of the 2011 CrossFit Games Regionals in which athletes ran 1k, performed 30 HSPU with hands on plates and an AbMat between them (kipping was allowed), and then completed a 1k row within the 15 minute time cap for a fast and fun workout.
Snatch 1-1-1-1-1 & AMRAP 20 mins: Runs, AbMat Sit-ups and Overhead Squats
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.
Full squat
AMRAP 20 mins: Runs, AbMat Sit-ups and Overhead Squats
Complete as many rounds as possible in 20 mins of:
Run 400m
25 AbMat Sit-ups
10 Overhead Squats (95#/65#)