Category: WOD

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

Lifting: 1 Snatch Pull + 1 Hang Power Snatch & 2 RFT: Run, Push Press, Sit-ups, Box Jumps, DB Snatch, and Burpees

Lifting: 1 Snatch Pull + 1 Hang Power Snatch

Snatch Pull 1-1-1-1-1-1, using heaviest weight per set
Hang Power Snatch 1-1-1-1-1-1, using heaviest weight per set
* 1 Snatch Pull + 1 Hang PS complex

BTWB

2 RFT: Run, Push Press, Sit-ups, Box Jumps, DB Snatch, and Burpees

2 rounds for time of:
Run 400m
50 Push Press (75#/55#)
40 AbMat Sit-ups
30 Box Jumps (24″/20″)
20 Db Snatch Alternating Arms (50#/35#)
10 Burpees

BTWB

Advanced RX: EMOM 10 mins: 1 Power Clean + 1 Hang Power Clean + 1 Push Jerk & 3 RFT: Run, Dumbbell Front Rack Walking Lunges and Dumbbell Clean & Jerks

Advanced RX Class:

EMOM 10 mins: 1 Power Clean + 1 Hang Power Clean + 1 Push Jerk

Every 1 min for 10 mins do the following complex:
1 Power Clean, pick load
1 Hang Power Clean, pick load
1 Push Jerk, pick load

BTWB

3 RFT: Run, Dumbbell Front Rack Walking Lunges and Dumbbell Clean & Jerks

3 rounds for time of:
Run 400m
20 Dumbbell Front Rack Walking Lunges (50#/35#)
10 Dumbbell Clean & Jerks (50#/35#)

BTWB
Photo by @robcwilson

Results

Team WOD: AMRAP 25 mins: Run, Dumbbells, Pull-ups, Push-ups and Squats

Team WOD: AMRAP 25 mins: Run, Dumbbells, Pull-ups, Push-ups and Squats

As a team of 2 complete as many rounds as possible in 25 mins of:
Run 400m (w/partner)
50 Dumbbell Push Press (35#/20#)
50 Pull-ups
50 Dumbbell Front Squats
50 Push-ups
50 Dumbbell Walking Lunges (Farmer Carry)
50 Air Squats

The run must be done together as a team and both partners must be back before starting the reps. Both members must work toward completing all the reps together. Only one member working at a time. Complete all reps before moving to the next movement.

BTWB

Bench Press 6-6-6 & Chipper: Handstand Push-ups, Toes-to-bars, Kettlebell Swings and Double Unders

Bench Press 6-6-6

Bench Press 6-6-6

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

BTWB

Chipper: Handstand Push-ups, Toes-to-bars, Kettlebell Swings and Double Unders

For time:
25 Handstand Push-ups
50 Toes-to-bars
75 Kettlebell Swings (53#/35#)
150 Double Unders

BTWB
Photo by @robcwilson
Open registration is here!  I’ll get the gym registered and then you will be able to sign up and join the SRCF team. If you are planning on doing the Open workouts each Friday then you should register for the Open!
The Open: Participate And Celebrate

Results

Results cont

Overhead Squat 5-5-5 & 7 RFT: Overhead Squats and Burpees

Overhead Squat 5-5-5

Overhead Squat 5-5-5

Use the heaviest weight you can for each set.
Rest as needed between sets.
* New weekly cycle begins (5/4/3/2/1)

BTWB

7 RFT: Overhead Squats and Burpees

7 rounds for time of:
7 Overhead Squats (95#/65#)
10 Burpees
* This should be a fast WOD. Goal should be all sets of OHS are Unbroken so scale load accordingly.

BTWB
Photo by @robcwilson
New strength series for OHS starts today. Each week we will decrease the reps by one. We are also in the middle of our latest Bench Press series as well which will be later this week.
The Overhead Squat

Results

Results cont

SNORIDGE CROSSFIT