20170328

Warm Up:

20 kickers per leg

20 Russian Baby makers*

10 fire hydrant circles (ea direction) per leg**

Inchworm 30’

10 Twisting Push Ups

10 PVC pass thru

10 lunges w/PVC overhead

Video Courtesy of: InvictusFitness

Video Courtesy of: FourHourBody

S/S/S:

Front Squat

10,9,8,7,6

Increase weight ea set

WOD:

15 Min AMRAP:

25 GHD sit-ups

400M Run

20 plate OH walking lunges (45/25)

Don’t let the elbows bend during the OH walking lunges. The second the arms bend, the weight becomes unstable OH. Not good.

Scaling:

GHD ->Ab mat sit up

Run-> 500M Row

OH walking lunge ->35/15 ->25/10

Cool Down:

10 Downward Dog to Cobra

Couch stretch x 2 min per side

20170327

Warm Up:

200M jog

Lateral lunge 30’

Burpee broad jump 30’

Spiderman lunge 30’

10 sit ups

10 Thread the needle*

*For thread the needle*

Video Courtesy of: Six Physio

WOD:

In 5 min:

30 Lateral Barbell Burpees

AMRAP Snatches, (75/55)

4 min rest, then…

6 rounds for time:

15 Ab-Mat Sit-ups

10 KB Snatch (53/35) (alternating)

For the barbell burpees, the jumps are lateral, meaning when you go down for the burpee the bar is to you side, not in front of you. Side jump over it.

Scaling:

Barbell Snatch –> As needed

Ab mat sit ups -> feet anchored

KB Snatch ->as needed

Cool Down:

Three Way Banded Shoulder/Lat Stretch*

*for three way banded shoulder/lat stretch*

https://www.youtube.com/watch?v=mv1DhlOBYEM

Video Courtesy of: Jason Brown

20170323

Warm Up:

400M run

Spiderman Lunge 30’

Walking kicks 30’

Crab walk 30’

Lateral lunge 30’

Barbell W/U*

* With empty bar, perform 3 reps of: dip/shrug, dip/shrug/high elbows, muscle clean, high hang power clean, power clean from mid thigh, power clean from shin .

S/S/S:

Power Clean

5X1 As Heavy As Possible

WOD / Refinery:

Mobility or Skill Work

Cool Down:

Roll out from hamstrings through t-spine – 30 passes

20170322

Warm Up:

3 Rounds:

150M row

5 burpees

5 box step up

5 push ups

2×10 empty bar OH press

WOD:

For six 3min rounds, perform:

Row 250m

10 burpee box jump overs (24/20)

Max reps strict press (95/65)

Rest 1min between each round.

Score is total press reps.

Scaling:

BBJO – >20/16

Press -> as needed

Cool Down:

Internal Rotation Stretch *

2 min per side

* for internal rotation stretch on shoulders

Video courtesy of: Barbell Shrugged

20170321

Warm Up:

200 Rope contacts

10 kickers per leg

10 Squat to stand

Inchworm 30’

10 Twisting Push Ups

10 PVC pass thru

S/S/S:

Bench Press

10,9,8,7,6

Increase weight ea set

Higher reps sets for more muscular endurance. But, still pick a weight where the final rep is a struggle. Make jumps accordingly

WOD:

E2MOM for 14 Min:

5 OHS 115/85

30 DUs

Scaling:

OHS –> as needed

DUs -> DU attempts through 30 rope contacts ->30 penguin jumps

Take the bar from the ground for the OHS. Goal = knock out all 5 OHS in a row so you don’t have to pick it up more than once per round. If you need to scale, it should be a weight you can do 5 reps unbroken

Cool Down:

Oly wall stetch x 3 min

Doorway stretch x 2 min per side

20170320

Warm Up:

500M Row

Bear crawl 30’

Alt walking toe touch 30’

Arm circles x10 per side

Over and backs x20

Kip swings x10

5 strict Toe2Bar

5 kipping Toe2Bar

Burgener w/U*

* Two angles of Sage Mertz hitting the Burgener WU

and

Videos courtesy of: CrossFit Weightlifting Trainer Course

WOD:

For Time:

21 Power Snatch -115/80

21 Toe2Bar

200M Run

15 Power Snatch – 135/95

15 Toe2Bar

200M Run

9 Power Snatch – 155/110

9 Toe2Bar

200M Run

Scaling:

PS -> as needed (aim for 75%, 80%, and 85% of your 1RM)

T2B-> K2E ->hanging knee raise

Run – 250M row

Focus on finishing your pull then dropping under and sticking the landing. Your feet should land at the same time that your arms lock out OH. The reps do not have to be touch and go. In truth, would rather you reset each rep, just don’t wait longer than 3 seconds to start the next rep.

Cool Down:

Banded shoulder stretch *

2min per side

Heel cord mash – 2 min per side

* for banded shoulder stretch

Video courtesy of: Barbell Shrugged

20170316

Warm Up:

3 Rounds:

200M run

10 box step ups/box jumps (24/20)

10 sit ups

Calf stretch on rig x2 min

WOD:

5 Rounds:

200M Farmers Walk (53/35)

10 Box Jumps (30/24)

20 Ab Mat Sit Ups

Use KBs in each hand for the farmer walk. Maintain an upright position throughout.

Scaling:

Farmer walk weight->as needed

Box Jump->24/20

Ab mat sit up->feet anchored

Post results to Beyond the Whiteboard. If you do not have an account yet, send us an email to get started.

Cool Down:

Roll out forearms

Cobra pose to downward dog x20

20170315

Warm Up:

“Blind Rowing”*

Barbell w/u**

* Do first round of Rowing as normal (try to row exactly 100M, any m above or below = number of burpees). For the next 4 rounds, row with monitor turned up to the ceiling so you can’t see the numbers. Got to go off of feel. Suggestion, count your row strokes on the first round, then adjust for the next 4 rounds (if you rowed over 100, take a stroke off, if you rowed under, add a stroke)

** With an empty barbell, do 3 reps of dip/shrug, dip/shrug/elbows high, muscle clean, high hang Power Clean, clean pulls from the shin

S/S/S:

Clean Pulls

5X1 As Heavy As Possible

**Clean Pull example. Video courtesy of Catalyst Athletics**

https://youtu.be/wR5ZDdiuwjM

WOD:

Every 4 min for 16 Min, complete:

9 Ring Dips

9 Power Cleans (155/110)

Run 200m

The two WODs will be scored separately in Beyond the White Board

Scaling:

Ring dip->stationary dip->dip off bench

PC ->as needed

Run->250M row

Post results to Beyond the Whiteboard. If you do not have an account yet, send us an email to get started.

Cool Down:

Tricep mash x 2 min per side

Reverse hyper ext -3×25 (use light weight)

20170314

Warm Up:

200 Rope contacts

10 kickers per leg

10 Squat to stand

10 Inchworms (in place)

Iron cross x 5 per leg

Scorpion x 5 per leg

20 PVC pass throughs

Light KB w/u*

* with a light KB, do 5 KB deadlifts, 5 KB Swings (Russian height), 5 KB Swings (American height). Go up a little in weight and do the same sequence.

WOD:

15 Min AMRAP:

400 Run

10 Push Jerk (135/95)

3 Min break, then…

4 Rounds:

40 DUs

12 KB Swing (53/35)

Scaling:

Run->500M Row

Push Jerk->As needed

DU->attempts through 40 rope contacts

KB swing-> as needed

Post results to Beyond the Whiteboard. If you do not have an account yet, send us an email to get started.

Cool Down:

Calf stretch on rig -2X1 min per side

Banded bully stretch x2 min per side

20170313

Warm Up:

500M Row

Bear crawl 30’

Backward bear crawl 30’

Spiderman lunge 30’

Alt toe touch (feet out wide)x5 per side

Arm circles x10 per side

Over and backs x20

Kip swings x10

Bergener W/U

**Two angles of Sage Mertz hitting the Burgener W/U**

** Videos courtesy of CrossFit Weightlifting Trainer Course **

S/S/S:

Power Snatch

5X3

Increase weight ea set

WOD:

3 Rounds:

9 Burpee over Box (24/20)

7 Pull Ups

5 Toe2Bar

3 Bar Muscle Ups

1 Rope Climb

Yes, there is only one rope, but first come, first served.

Scaling:

BOBJ –> 20/16

Pull Ups -> Ring Rows

T2B->K2E->Hanging knee raise

Bar MU->Ring MU->3 pull ups/3ring dips per MU

Rope Climb ->2 Rope Walks per rope climb

Post results to Beyond the Whiteboard. If you do not have an account yet, send us an email to get started.