"Joshie"
Complete three rounds for time of:
40 pound Dumbbell snatch, 21 reps, right arm
21 L Pull-ups
40 pound Dumbbell snatch, 21 reps, left arm
21 L Pull-ups
Post time to www.beyondthewhiteboard.com
These are full-squat snatches from the ground, not power snatches.
Women's rx'd weight is 30lbs.
Do strict/deadhang pull-ups if you can't do L-pull ups. Do kipping pull-ups as a last resort.
Announcements
Tuesday, December 01, 2009
Monday, November 30, 2009
WOD
"Linda"
10-9-8-7-6-5-4-3-2-1 reps:
Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight
10-9-8-7-6-5-4-3-2-1 reps:
Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight
Example:
170lb bodyweight = 255lb deadlift, 170lb bench press, & 130lb clean
If you are unable to bench press your body weight, double the reps and do push-ups instead.
Set up three bars and storm through for time. Complete 10 deadlifts, then 10 bench press, then 10 cleans, then 9 deadlifts, 9 bench press, etc.
The cleans are full squat cleans from the ground.
Set up three bars and storm through for time. Complete 10 deadlifts, then 10 bench press, then 10 cleans, then 9 deadlifts, 9 bench press, etc.
Post time to www.beyondthewhiteboard.com
Sunday, November 29, 2009
REST DAY
THE GYM IS CLOSED TODAY. . . HOWEVER HERE IS A WOD YOU CAN DO ON YOUR OWN.
OUR REGULAR SCHEDULE OF 3 DAYS ON, 1 DAY OFF WILL RESUME ON MONDAY.
WOD:
400 meter walking lunges.
If you don't have access to a 400m track, you can just do 400 steps of walking lunges, assuming each step is just over 3 feet.
Post time to www.beyondthewhiteboard.com
Saturday, November 28, 2009
WOD
Complete as many rounds as possible in 20 minutes of:
15 Double-unders
15 GHD Sit-ups
15 Back extensions
If no Double-unders do 100 singles each round.
Do abmat sit-ups if you are not doing full range of motion GHD sit-ups yet.
Do supermans if GHD machine is occupied.
Post rounds completed to www.beyondthewhiteboard.com
Since tomorrow (Sunday) is a rest day we will have a workout you can do at home as a make-up.
15 Double-unders
15 GHD Sit-ups
15 Back extensions
If no Double-unders do 100 singles each round.
Do abmat sit-ups if you are not doing full range of motion GHD sit-ups yet.
Do supermans if GHD machine is occupied.
Post rounds completed to www.beyondthewhiteboard.com
Since tomorrow (Sunday) is a rest day we will have a workout you can do at home as a make-up.
Friday, November 27, 2009
WOD
Warm-up to include:
15-8-3 of each exercise then. . .
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
Post loads to http://www.beyondthewhiteboard.com/
Move immediately from one exercise to the next without re-racking the weight. Do 1 shoulder press then immediately 3 push-presses then immediately 5 push jerks with the same weight.
Cash-out:
12-9-6
Heavy Thruster (pick a weight that is heavier than your "Fran" weight i.e. 95lb Fran = 135lb heavy thruster)
KB Swing 24kg men and 16kg women
15-8-3 of each exercise then. . .
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
Post loads to http://www.beyondthewhiteboard.com/
Move immediately from one exercise to the next without re-racking the weight. Do 1 shoulder press then immediately 3 push-presses then immediately 5 push jerks with the same weight.
Cash-out:
12-9-6
Heavy Thruster (pick a weight that is heavier than your "Fran" weight i.e. 95lb Fran = 135lb heavy thruster)
KB Swing 24kg men and 16kg women
Thursday, November 26, 2009
Wednesday, November 25, 2009
REST DAY
ENJOY YOUR DAY'S OFF!
NOTE WE WILL BE CLOSED FOR THANKSGIVING.
HAVE A NICE TWO DAY BREAK. . . GOBBLE, GOBBLE!!!
NOTE WE WILL BE CLOSED FOR THANKSGIVING.
HAVE A NICE TWO DAY BREAK. . . GOBBLE, GOBBLE!!!
Tuesday, November 24, 2009
WOD
HAPPY BIRTHDAY SEAN!!!
10-9-8-7-6-5-4-3-2-1-2-3-4-5-6-7-8-9-10 reps of:
Push-press 75lbs.
Kettlebell Swing 24kg
Double Under
Box Jump 24"
NO RACK ALLOWED FOR THE PUSH-PRESS
Women's Rx'd weight is 45lbs. for the push-press; 16kg KB swing.
Post time completed to www.beyondthewhiteboard.com
Monday, November 23, 2009
WOD
Complete as many rounds as possible in twenty minutes of:
25 Burpees
Body weight back squat, 15 reps
Post rounds completed to www.beyondthewhiteboard.com
25 Burpees
Body weight back squat, 15 reps
Post rounds completed to www.beyondthewhiteboard.com
Sunday, November 22, 2009
WOD
With a partner, complete the following for time:
21 Handstand push-ups
400 meter Run
21, 40lb. Weighted pull-ups
15 Handstand push-ups
400 meter Run
15, 40lb. Weighted Pull-ups
9 Handstand Push-ups
400 meter Run
9, 40lb. Weighted Pull-ups
Women's Rx'd weight is 25lbs. for the pull-ups
Post time and sub for pull-ups to http://www.beyondthewhiteboard.com/
Use the band for assisted hand-stand push-ups; have your partner help you kick into position, then switch once fatigued. Do the same for pull-ups (do weighted if possible, scale to dead-hang pull-ups if needed, scale further to kipping pull-ups if needed). The reps above are a total per team, not per individual. However, the runs must be completed by each team member.
If there is no partner available, do 1/2 of the reps, except the run.
21 Handstand push-ups
400 meter Run
21, 40lb. Weighted pull-ups
15 Handstand push-ups
400 meter Run
15, 40lb. Weighted Pull-ups
9 Handstand Push-ups
400 meter Run
9, 40lb. Weighted Pull-ups
Women's Rx'd weight is 25lbs. for the pull-ups
Post time and sub for pull-ups to http://www.beyondthewhiteboard.com/
Use the band for assisted hand-stand push-ups; have your partner help you kick into position, then switch once fatigued. Do the same for pull-ups (do weighted if possible, scale to dead-hang pull-ups if needed, scale further to kipping pull-ups if needed). The reps above are a total per team, not per individual. However, the runs must be completed by each team member.
If there is no partner available, do 1/2 of the reps, except the run.
Saturday, November 21, 2009
REST DAY
SEE YOU ON SUNDAY:
WE NOW HAVE EXTENDED OUR HOURS ON THE WEEKEND.
WE ARE NOW OPEN FROM: 9:00AM-NOON
WE NOW HAVE EXTENDED OUR HOURS ON THE WEEKEND.
WE ARE NOW OPEN FROM: 9:00AM-NOON
Friday, November 20, 2009
WOD
"Elizabeth"
21-15-9 reps of:
Clean 135 pounds
Ring dips
Post time to www.beyondthewhiteboard.com
Women's Rx'd weight is 95lbs.
These are full squat cleans from the ground.
Do push-ups or assisted ring dips if needed
21-15-9 reps of:
Clean 135 pounds
Ring dips
Post time to www.beyondthewhiteboard.com
Women's Rx'd weight is 95lbs.
These are full squat cleans from the ground.
Do push-ups or assisted ring dips if needed
Thursday, November 19, 2009
WOD
Warm-up. . .
Dynamic Warm-up &
1 round regular then:
"Angie"
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Post time to http://www.beyondthewhiteboard.com/
Each exercise must be completed before moving on to the next exercise.
Complete all the pull-ups, then all the push-ups, then all the sit-ups, and finally the squats.
Concentrate on full-range of motion for all exercises. . .
Pull ups= full extension at the bottom and chin over the bar at the top.
Push-ups = full lockout at the top, chest to the deck at the bottoom.Sit-ups = shoulder blades hit the mat at the bottom, touch your toes at the top.
Squats = full hip extension at the top, and hip below the knee at the bottom.
Dynamic Warm-up &
1 round regular then:
"Angie"
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Post time to http://www.beyondthewhiteboard.com/
Each exercise must be completed before moving on to the next exercise.
Complete all the pull-ups, then all the push-ups, then all the sit-ups, and finally the squats.
Concentrate on full-range of motion for all exercises. . .
Pull ups= full extension at the bottom and chin over the bar at the top.
Push-ups = full lockout at the top, chest to the deck at the bottoom.Sit-ups = shoulder blades hit the mat at the bottom, touch your toes at the top.
Squats = full hip extension at the top, and hip below the knee at the bottom.
Wednesday, November 18, 2009
Tuesday, November 17, 2009
Monday, November 16, 2009
WOD
Five rounds for time of:
95 pound Push-jerk, 15 reps
15 L pull-ups
95 pound Push-jerk, 15 reps
15 L pull-ups
Women's Rx'd weight is 65lbs.
Post time to www.beyondthewhiteboard.com
Do assisted L pull-ups or strict pull-ups as needed. Do kipping pull-ups as a last resort.
Post time to www.beyondthewhiteboard.com
Also, Congratulations to Kyle for completing his CrossFit Level 1 Certification during this past weekend at Rainer CrossFit. Kyle spent 20 hours learning the CrossFit Methodology and the progressions for all of the basic CrossFit movements. He is now officially a CrossFit Monroe Trainer. Good Job Kyle!
Sunday, November 15, 2009
WOD
Clean and Jerk
Warm-up to include Burgener Warm-up with Clean emphasis then 10-6-3 reps then . . .
Saturday, November 14, 2009
WOD
"Eva"
Five rounds for time of:
Run 800 meters
2 pood (75lb dumbbell) Kettlebell swing, 30 reps
30 Pull-ups
Post time to www.beyondthewhiteboard.com
Five rounds for time of:
Run 800 meters
2 pood (75lb dumbbell) Kettlebell swing, 30 reps
30 Pull-ups
Post time to www.beyondthewhiteboard.com
Women's Rx'd weight is 24kg Kettlebell Swing
Don't be afraid to cut the reps in half or the rounds down to 3 instead of 5.
Friday, November 13, 2009
Thursday, November 12, 2009
WOD
"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
OR
"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups
Post your choice of girls and rounds completed to www.beyondthewhiteboard.com
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
OR
"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups
Post your choice of girls and rounds completed to www.beyondthewhiteboard.com
Wednesday, November 11, 2009
WOD
For Time:
Run 1600m25 Jumping Lunges
Run 1600m
50 Walking Lunges
Run 1600m
75 Air Squats
Post time to www.beyondthewhiteboard.com
Tuesday, November 10, 2009
WOD
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 16kg
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20lb/15lb ball
50 Burpees
50 Double unders
Post time to www.beyondthewhiteboard.com
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 16kg
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20lb/15lb ball
50 Burpees
50 Double unders
Post time to www.beyondthewhiteboard.com
Happy Birthday to CrossFit Monroe's own: Kyle
Monday, November 09, 2009
Sunday, November 08, 2009
WOD
Complete as many rounds in 20 minutes as you can of:
65 pound Power snatch, 12 reps
10 Push-ups
Post rounds completed to www.beyondthewhiteboard.com
Power Snatch means each rep starts from the ground and is NOT a Full Squat Snatch.
Women's Rx'd weight is 45lbs.
65 pound Power snatch, 12 reps
10 Push-ups
Post rounds completed to www.beyondthewhiteboard.com
Power Snatch means each rep starts from the ground and is NOT a Full Squat Snatch.
Women's Rx'd weight is 45lbs.
Saturday, November 07, 2009
WOD
"Death by Pull-ups"
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.
Use as many sets each minute as needed.
Post number of minutes completed to www.beyondthewhiteboard.com
DO NOT TEAR YOUR HANDS. . . IF YOUR HANDS ARE CLOSE TO TEARING, SWITCH TO RING ROWS OR EVEN PUSH-UPS. WHATEVER YOU DO, DON'T TEAR YOUR HANDS!!!
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.
Use as many sets each minute as needed.
Post number of minutes completed to www.beyondthewhiteboard.com
DO NOT TEAR YOUR HANDS. . . IF YOUR HANDS ARE CLOSE TO TEARING, SWITCH TO RING ROWS OR EVEN PUSH-UPS. WHATEVER YOU DO, DON'T TEAR YOUR HANDS!!!
Friday, November 06, 2009
WOD
For Time
10-9-8-7-6-5-4-3-2-1 reps of:
115lb Power Clean
115lb Push Press
24kg Kettlebell Swing
Power Clean means from the ground and not a full-squat clean.
NO RACK ALLOWED FOR THE PUSH-PRESS
Women's Rx'd weight is 80lbs for the Power Clean/Push Press & 16kg Kettlebell Swing
Post time to www.beyondthewhiteboard.com
Thursday, November 05, 2009
Wednesday, November 04, 2009
WOD
Five rounds for time of:
95 pound Snatch, 3 reps
95 pound Overhead squat, 15 reps
Run 400 meters
95 pound Snatch, 3 reps
95 pound Overhead squat, 15 reps
Run 400 meters
Snatch is from the ground and a full-squat snatch.
Women's Rx'd weight is 65lbs.
Post time to www.beyondthewhiteboard.com
Tuesday, November 03, 2009
WOD
Four rounds, each for time of:
800 meter sprint
Rest at a 1:1 work to rest ratio. If it takes you 3 minutes to run 800m, rest 3 minutes before your next sprint. These should be all-out-sprints each round.
Post times for each round to www.beyondthewhiteboard.com
800 meter sprint
Rest at a 1:1 work to rest ratio. If it takes you 3 minutes to run 800m, rest 3 minutes before your next sprint. These should be all-out-sprints each round.
Post times for each round to www.beyondthewhiteboard.com
Cash-Out:
Continue working on your Fall Challenge Skills
Monday, November 02, 2009
WOD
For time:
25 Squats
25 Push-ups
25 Pull-ups
25 Sit-ups
50 Squats
50 Push-ups
50 Pull-ups
50 Sit-ups
75 Squats
75 Push-ups
75 Pull-ups
75 Sit-ups
Post time to www.beyondthewhiteboard.com
25 Squats
25 Push-ups
25 Pull-ups
25 Sit-ups
50 Squats
50 Push-ups
50 Pull-ups
50 Sit-ups
75 Squats
75 Push-ups
75 Pull-ups
75 Sit-ups
Post time to www.beyondthewhiteboard.com
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