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Alt EMOM 10 mins: Row and Deficit Handstand Push Ups & FT: Rows, Handstand Push-ups and Overhead Squats

Alt EMOM 10 mins: Row (calories) and Deficit Handstand Push Ups

Every 1 min for 10 mins, alternating between:
10 Row (calories)
3 Deficit Handstand Push Ups
*Row 1st minute, HSPU Deficit 2nd minute, etc. Scale HSPU to no deficit to box pike to seated DB press.

BTWB

FT: Rows, Handstand Push-ups and Overhead Squats

For time:
Row 1000m
24 Handstand Push-ups
8 Overhead Squats (205#/135#)

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Checkout:

AMRAP 5 mins: Toes-to-bars and Push-ups

Complete as many rounds as possible in 5 mins of:
5 Toes-to-bars
10 Push-ups

BTWB

Photo by @robcwilson

Thanksgiving Schedule:

Thanksgiving Week Schedule:
– Closed on Thursday Thanksgiving Day (Nov. 26)
– Friday (Nov. 27) ONE class only at 10am
– Normal classes all other days
“The Hip and Back Extension” – [video]

Results

Results cont

Advanced RX: EMOM for 10 mins: Bear Complex & "Del"

Every 1 min for 10 mins: Bear Complexes

Every 1 min for 10 mins do:
2 Bear Complexes
This counts as one set:
1. Power Clean
2. Front Squat
3. Push-Press
4. Back Squat
5. Push-Press

Do not let go of the bar for the 2 bear complexes. Thruster is okay, but must power clean.
Post loads completed.

BTWB

“Del“

For time:
25 Burpees
Run (medicine ball) (20#/14#) 400m
25 Pull Up (Weighted)s, 20/14 lbs
Run (medicine ball) (20#/14#) 400m
25 Handstand Push Ups
Run (medicine ball) (20#/14#) 400m
25 Pull Up (Chest To Bar)s
Run (medicine ball) (20#/14#) 400m
25 Burpees

BTWB

Photo by @robcwilson

U.S. Army First Lieutenant Dimitri Del Castillo, 24, of Tampa, Florida, assigned to the 2nd Battalion, 35th Infantry Regiment, 3rd Brigade Combat Team, 25th Infantry Division, based in Schofield Barracks, Hawaii, died on June 25, 2011, in Kunar province, Afghanistan, from wounds suffered when enemy forces attacked his unit with small arms fire. He is survived by his wife Katie, his parents Mr. and Mrs. Carlos E. Del Castillo, his brother Carlos Andres and sister Anna. ~crossfit.com

WOD Demo with CrossFit Praxis – video [wmv] [mov] [HD mov]

Thanksgiving Week Schedule:
– Closed on Thursday Thanksgiving Day (Nov. 26)
– Friday (Nov. 27) ONE class only at 10am
– Normal classes all other days

Results

Team WOD: Bear Complex : 1RM & Chipper: Burpees, Partner Med Ball Runs, Pull-ups, HSPU

Team WOD:

Bear Complex : 1 Rep Max

Find your Bear Complex 1 Rep Max.
Team of 2, alternate to each find a 1RM in 10 minutes. Start with empty bar.

This counts as one set:
1. Power Clean
2. Front Squat
3. Push-Press
4. Back Squat
5. Push-Press
Do not let go of the bar for the bear complex. Thruster is okay, but must power clean.
Post loads completed.

BTWB

Chipper: Burpees, Partner Med Ball Runs, Pull-ups, and Handstand Push-ups

As a Team of 2 complete for time:
40 Burpees
Partner Med Ball Run (20#/14#) 400m
40 Pull-ups
Partner Med Ball Run (20#/14#) 400m
40 Handstand Push-ups
Partner Med Ball Run (20#/14#) 400m
40 Chest-to-bar Pull-ups
Partner Med Ball Run (20#/14#) 400m
40 Burpees

*Team of 2, share reps on each exercise. Run must be done together as a team carrying medball.

BTWB

Photo by @robcwilson

Good article on the benefits of bone broth i.e. “stock”.

The Healing Power of Bone Broth www.theboxmag.com

Thanksgiving Week Schedule:
– Closed on Thursday Thanksgiving Day (Nov. 26)
– Friday (Nov. 27) ONE class only at 10am
– Normal classes all other days

Results

Squat Clean 2-2-2-2 & Happy 17th Birthday Jules!

Squat Clean 2-2-2-2

Use the heaviest weight you can for each set.
Rest as needed between sets.
* Not touch and go

BTWB

Happy 17th Birthday Jules!

In 17 mins do:
Row 1000m
then in the remaining time AMRAP of:
6 Handstand Push-ups
6 Squat Cleans (165#/110#)
6 Lateral Burpee (Over Barbell)

BTWB

Photo by @robcwilson

Happy birthday to Jules! Her mom wanted me program something gross. I think this probably did the trick. If you didn’t love this birthday workout then I know I did my job.

Group Flex Off:

Rich Froning completes the Liftoff – Event 3 – Workout (Powered by Rogue)

Thanksgiving Week Schedule:
– Closed on Thursday Thanksgiving Day (Nov. 26)
– Friday (Nov. 27) one class only at 10am
– Normal classes all other days

Results

Results cont

EMOM for 7 mins: Hang Power Snatches and Hang Squat Snatches & Death By Power Snatch

Every 1 min for 7 mins: Hang Power Snatches and Hang Squat Snatches

Every 1 min for 7 mins do:
1 Hang Power Snatch
1 Hang Squat Snatch

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“Death By” – Power Snatch : 1 rep + 1 rep / 1 min

Death By Power Snatch

With a continuously running clock perform:
1 Power Snatch (135#/95#) in the first 1 min,
2 Power Snatches (135#/95#) in the second 1 min
3 Power Snatches (135#/95#) in the third 1 min
…
Continuing this for as long as you are able.
(135#/95#)

BTWB

Photo by @robcwilson

“Want to clean, squat and snatch more weight? Take a look at your footwear. The right pair of shoes can instantly put your body in a position to move more weight.” ~ www.theboxmag.com

Shoes Wisely www.theboxmag.com
“Sugar High” – CrossFit Journal [article]

Results

Results cont

Thruster 1-1-1-1-1 & FT: Wall Balls and Bar Muscle-ups

Thruster 1-1-1-1-1

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

BTWB

FT: Wall Balls and Bar Muscle-ups

For time:
24 Wall Balls (20#/14#)
8 Bar Muscle-ups
21 Wall Balls
7 Bar Muscle-ups
18 Wall Balls
6 Bar Muscle-ups
15 Wall Balls
5 Bar Muscle-ups
12 Wall Balls
4 Bar Muscle-ups
9 Wall Balls
3 Bar Muscle-ups

BTWB

Photo by @robcwilson

Thanksgiving Week Schedule:
– Closed on Thursday Thanksgiving Day (Nov. 26)
– Friday (Nov. 27) one class only at 10am
– Normal classes all other days
Muscle-up progression demo in ‘Merican and Chinese.
“Muscle-up Progression” from the CrossFit Level 1 Trainer Course – [video]

Results

Results cont

Deadlift 3-3-3 & FT: Burpees and Deadlifts

Deadlift 3-3-3

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

BTWB

FT: Burpees and Deadlifts

For time:
30 Burpees
20 Deadlifts (225#/155#)
Rest 1 min
20 Burpees
15 Deadlifts
Rest 1 min
10 Burpees
10 Deadlifts

Running clock. Athlete manages their own 1 minute rest as they go. Time stops after last set of 10 DL.

BTWB

Photo by @robcwilson

CF Mayhem Men Rich Froning, James Hobart, and Matt Hewett complete the Lift Off Event 2 (Clean and Jerk)

Results

Results cont

Overhead Squat 3-3-3-3-3 & AMRAP 12 mins: Snatches, Clean & Jerks, Chest-to-bar Pull-ups and Double Unders

Overhead Squat 3-3-3-3-3

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

BTWB

AMRAP 12 mins: Snatches, Clean & Jerks, Chest-to-bar Pull-ups and Double Unders

Complete as many rounds as possible in 12 mins of:
3 Snatches (135#/105#)
6 Clean & Jerks (135#/105#)
9 Chest-to-bar Pull-ups
54 Double Unders

BTWB

Photo by @robcwilson

Loved the CrossFit Liftoff! That was a very good event and the WOD was well programmed and reminiscent of the Open. Getting to hit two 1RM’s of the best two lifts and then do them lighter in a conditioning workout was a great format.

CrossFit LiftOff: Breakdown www.beyondthewhiteboard.com

Liftoff Leaders

Results

Results cont

Team WOD: Squat Clean Thrusters, Kettlebell Swings, Box Jumps, Deadlifts, Mountain Climbers

As a Team of 2 complete as many rounds as possible in 18 mins of:

3 Squat Clean Thrusters (135#/95#)
6 Kettlebell Swings (70#/53#)
9 Box Jumps (24″/20″)
12 Deadlifts (135#/95#)
15 Mountain Climbers
Alternate the exercises, one person working at a time. Partner A does squat clean thrusters, then partner B does KB swings, then A does box jumps…etc.
Post total rounds/reps completed as a team.

BTWB
Photo by @robcwilson
The CrossFit Liftoff Event 3 (AMRAP WOD) will be programmed Monday. Registered Athletes will have until Monday at 5PM to submit their scores on all three events. If you are registered and cannot complete it on Monday for the deadline then you can do the AMRAP at 10:30am on Saturday.
Liftoff Update: November 5, 2015
Results

CrossFit Lift Off: Snatch and Clean & Jerk: 1 Rep Max

Snatch : 1 Rep Max

Record your best Snatch 1 Rep Max lift.

BTWB

Clean and Jerk : 1 Rep Max

Record your best Snatch 1 Rep Max lift.

BTWB
Photo by @robcwilson
Today’s workout was the CrossFit Liftoff events 1 and 2. Event 3 (AMRAP WOD) will be programmed Monday. Registered Athletes will have until Monday at 5PM to submit their scores on all three events. If you are registered and cannot complete it on Monday for the deadline then you can do the AMRAP at 10:30am on Saturday.
Really fun day just focusing on lifting. Congrats to all who hit a new PR (Personal Record) today for either lift or came close.
The Weightlifter’s Mindset
Houston, We Have Liftoff
Results
Results cont