Thursday… Happy Birthday Nate!
Today is Nate's birthday! So everybody thank him for being born 31 years ago on this day!
31 dumbell squat cleans
31 toes to bar
31 box jumps
31 double unders
31 dumbell thrusters
31 pull ups
31 burpees
31 dumbell overhead walking lunge steps
All weighted movements will be under the same weight.
post time to beyondthewhiteboard.com
Wednesday… Back Squat / Ring Dips
B. Shea took on Kalsu last week at 115 and crushed it. Well done Brian...
Extended warm up… with a partner
2 rounds
100m sprint (out to the 200m turn around)
100m jog (back from the 200m turn around)
10 strict chin ups (partner assist if necessary)
10 weighted push ups @ 30% body weight
then…
21, 15, 9
Back Squat
Ring Dip
Post time to beyondthewhiteboard.com
Tuesday… Shoulder Press / Runs / Wall Ball / Kettlebell Swings
A small but savage WOD in the park! Great job guys!
Shoulder Press
3-3-3-3-3
then…
4 Rounds for time:
400m Run
30 Wall Ball
30 Kettlebell Swing
Post press and time to beyondthewhiteboard.com
Friday… Sumo Deadlift High Pull / Burpees
Three rounds
AMRAP in 3 min:
3 SDLHP
5 burpees
Rest 1 min in between rounds.
Post total rounds to beyondthewhiteboard.com
Thursday… Runs
Darren coaching Sara on her deadlift. Darren has been doing a great job with helping out around the gym... for those who don't know, he's a trainer in training!
Mile run repeats x3
Run 1 mile
Rest approx 5 min
Scale accordingly
post times to beyondthewhiteboard.com
Wednesday… Deadlift / Split Jerk / Squats
Drew's first WOD with burpees...
Strength
Deadlift
3-3-3-3-3
Split Jerk
3-3-3-3-3
then…
“Bottom to bottom” Tabata Squats
8 sets of air squats.
20 seconds of work (max air squats) followed by 10 seconds of rest until all 8 sets are completed. The 10 seconds of rest should be spent in the bottom of the air squat position.
Post deadlift, split jerk, and number of air squat reps for each set
Tuesday… Sprints / Box Jumps / Burpee / Kettlebell Swing
Melissa knees are tracking out over her toes, she retains her neutral-to-anterior pelvic tilt and solid lumbar position as her hip crease drops below parallel. Great job Melissa!
Extended Warm-Up… after Dynamic and CrossFit warmups
3 Rounds:
5 chin ups
5 inch worms
5 clapping push ups
then…
For Time:
200m Sprint
3 Rounds
10 Box Jump
10 Burpees
10 Kettlebell Swings
200m Run
Monday… Back Squat / Pull Up / Push Up
Back Squat 3×5 @ +10lbs of last completed 5 rep back squat
then…
10 rounds for time
10 pull ups
10 push ups
Post squat and time to beyondthewhiteboard.com
Friday… Run / Wall Ball
Thanks to Mike for covering the gym while Neil and Luke are out this weekend! Literally, THANK him for what your about to go through!!!
For Time:
1600 m Run
50 Wall Balls 20 lbs
800 m Run
35 Wall Balls 20 lbs
400 m Run
20 Wall Balls 20 lbs
Post time to beyondthewhiteboard.com
Thursday… Pull-ups Skills / Clean / Front Squat / Thruster / Burpee
Our early birds Carolyn and John "cruised" through yesterday's WOD
Skills
Max Rep kipping pull ups x 3
OR
Find a trainer and work on your kip
the…
AMRAP in 12 minutes
1 squat clean
3 front squats
5 thrusters
7 burpees
post rounds to beyondthewhiteboard.com
Wednesday… Knees to Elbows / Push Press / Kettlebell Swing
Skills
3 rounds
7 clapping push ups
7 jump squats to a box
then…
5 rounds for time
10 knees to elbows
10 push press
10 kettlebell swings
post time to beyondthewhiteboard.com
Tuesday… Snatch Skills / Double Unders
Burgener Warmup x 2
Weighted (approx 20% 1RM) Snatch Progression x 2
5 reps from power
5 reps from above knee
5 reps from below knee
Snatch Balance @ 40-60% 1RM
5-5-5
Snatch
5×3
Work with trainer to determine a working weight, and ROM on your Snatch (i.e. full or hang and squat or power)
then…
100 double unders for time.
Scale with single unders x1, x2, or x3 as necesarry.
Post snatch balance, snatch, and time to beyondthewhiteboard.com
Monday… Overhead Squat / Burpee / Pull-ups
This weekend Luke, Neil and Ashley ran in the Warrior Dash... a 5k mud run. There were plenty of other CrossFitters there, including CrossFit Instinct out of Springfield (in the pic above). This was BEFORE the race.
Mike Vial and Vlad were also there, and here we are after the race... it was sloppy!
Overhead Squat
3-3-3-3-3
Try to approach your 3RM by the 3rd set.
then…
21-15-9
Burpee
Pull-up
Post OHS and time to beyondthewhiteboard.com
Friday… Row / Muscle-ups
500m max effort row
then…
30 Muscle-ups for time
If you can’t do a muscle up, find a trainer to learn your scale. Whiteboard says do 120 pull ups and dips, but we’re not gonna roll with that.
Post times to beyondthewhiteboard.com
Thursday…Jupe’s B-Day WOD
Happy F'n Birthday!!!
Normally I don’t let people set their own B-Day workout.
But last weekend I was at the bar with a few people, Jupe included. Jupe came up to me and suggested a workout that was so terrible and wrong, that I am allowing him to set his B-Day workout.
I give you all, for Jupe’s B-Day enjoyment…
Running “DT”
5 Rounds for Time
400 Meter Run
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
Use the SAME weight for all exercises. I would recommend scaling!
