Hi guys we are slowly making the transition to posting all of our WODS on BTWB and they will no longer be here. That is until the live feed from BTWB is up and running. So in the meantime look for the WOD on BTWB

Monday 100322

AMRAP of

7 115lbs Thrusters

12 95lbs Sumo Deadlift Highpull

7 Chest to Bar Pullup

Post rounds to Beyond the White Board

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“Speal v. Khalipa” a CrossFit Journal preview video [wmv] [mov]

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Workout 2 Highlights from the 2010 CrossFit Games Central and South Texas Sectional – video [wmv] [mov]

Thursday 100318

Strength:

Front Squat 5/5/5/5/5. Finish last rep with a jerk.

Conditioning:

In 2.5 minutes, run 400m and complete max air squats. Rest 2 minutes and repeat for a total of four cycles. Score is squat total.

 

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Brittani Russell, CrossFit Evolution, 2010 CrossFit Games Florida Sectionals.

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“Rebuilding Khalipa” Part 3 with Kelly Starrett, a CrossFit Journal preview video [wmv] [mov]

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Day 1 Highlights from the 2010 CrossFit Games SoCal Sectionals – video [wmv] [mov]

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Rob Orlando wins the Viking Fest Strongman Competition (Under 200lbs division at a body weight of 195lbs) – video [wmv] [mov]

Wednesday 100317

Strength:

Snatch balance  3/3/2/2/2/1

Conditioning:

Complete 21/15/9 reps for time of 24″ box jump/handstand push-up/75lbs Thruster

Post time and loads to Beyond The Whiteboard.

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Owen Franks from the New Zealand All Blacks trains with Mike Burgener, a CrossFit Journal preview video [wmv] [mov]

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“Dead Man’s Row” – Event 1 from the 2010 CrossFit Games Central and South Texas Sectional – video [wmv] [mov]

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Russell Berger snatches 200lbs (at a body weight of 147lbs) – video [wmv] [mov]

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“The courageous struggle for a noble cause is success in itself.”
- John Wooden, legendary American basketball player and coach (b. 1910)

Tuesday 100316

“Angie”

 

 

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Ingrid Kantola, CrossFit Los Angeles, First Overall, 2010 CrossFit Games SoCal Sectionals

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Erin Cafaro Learns to Run Part 3 with Dr. Nicolas Romanov, a CrossFit Journal preview video [wmv] [mov]

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The Men’s Competition at the 2010 CrossFit Games Alabama Qualifiers by CrossFit Again Faster – video [wmv] [mov]

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Felix Mendelssohn, Violin Concerto

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Read “Betting on the Blind Side” by Michael Lewis, Vanity Fair.

Consider and post comments on March 20, the next rest day.

Monday

Strength:

Go for a max jerk.

Conditioning:

Complete 100 Sumo Dead Lift High Pulls for time. At the top of every minute, do 4 pull-ups.

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John Haase, Okinawa, Japan.

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Flinch and Self Consciousness with Tony Blauer, a CrossFit Journal preview video [wmv] [mov]

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Kyle Maynard at the 2010 CrossFit Games Georgia Sectionals by CrossFit Again Faster – video [wmv] [mov]

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To be uncertain is to be uncomfortable, but to be certain is to be ridiculous.
- Chinese Proverb

 

 

 

 

 

 

Run around Saturday

30 min light run

Agility ladder

5X30M Sprint

Lunge Walk 200 steps

5X Hill Runs

The Women’s Events from the 2010 CrossFit Games Alabama Sectionals, by CrossFit Again Faster – video [wmv] [mov]

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Ludwig van Beethoven, Symphony No. 6 in F major (Op. 68) – Listen

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Read “How the Inbred Lab Mouse Helps Reprogram the Human Genome” by Gary Wolf, Wired Magazine.

FRIDAY

Row 100m, 200m, and 500m for individual times.

Rest as needed between  rows

Enlarge image

Special Agent Salembier, NCIS, Camp Delaram, Afghanistan.

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“If You Build It…” with CrossFit Highlands Ranch, a CrossFit Journalpreview video [wmv] [mov]

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The Women’s Events from the 2010 CrossFit Games Alabama Sectionals, byCrossFit Again Faster – video [wmv] [mov]

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Ludwig van Beethoven, Symphony No. 6 in F major (Op. 68) - Listen

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Read “How the Inbred Lab Mouse Helps Reprogram the Human Genome” by Gary Wolf, Wired Magazine.

Thursday 100311

Three rounds for time of:

30 Burpees
25 Thrusters
20 pound medball clean, 20 reps

Post time to comments.

 

 

 

 

 

 

 

Golden BC At the top of Kicking Horse

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“Rebuilding Khalipa” Part 2, The Squat with Kelly Starrett, a CrossFit Journal preview video [wmv] [mov]

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Highlights from the 2010 CrossFit Games Ohio Sectionals within the Arnold Classic – video [wmv] [mov]

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“Some guys play with their heads. That’s okay. You’ve got to be smart to be number one in any business. But more important, you’ve got to play with your heart–every fiber of your body. If you’re lucky enough to find a guy with a lot of head and a lot of heart, he’s never going to come off the field second.”
- Vince Lombardi

Wednesday 100310

Ten rounds for time of:
135 pound Deadlift, 15 reps
15 push-ups

Post time to comments.

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“Yards: Swimming with Champions” with Brian Nabeta, a CrossFit Journal preview video [wmv] [mov]

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2010 CrossFit Games Georgia Sectionals first workout, The Rock, by CrossFit Again Faster

- video [wmv] [mov]

Geoff Pulling 555lbs. Nice job big man!

Laurie Galassi and Dave Leys from CrossFit Santa Cruz do yesterday’s WOD – video [wmv] [mov]