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
.
“
Speal v. Khalipa” a
CrossFit Journal preview video [
wmv] [
mov]
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.
Enlarge image
Brittani Russell, CrossFit Evolution, 2010 CrossFit Games Florida Sectionals.
“Rebuilding Khalipa”
Part 3 with Kelly Starrett, a
CrossFit Journal preview video [
wmv] [
mov]
Day 1 Highlights from the
2010 CrossFit Games SoCal Sectionals – video [
wmv] [
mov]
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.
Owen Franks from the New Zealand
All Blacks trains with
Mike Burgener, a
CrossFit Journal preview video [
wmv] [
mov]
“Dead Man’s Row” – Event 1 from the
2010 CrossFit Games Central and South Texas Sectional – video [
wmv] [
mov]
Russell Berger snatches 200lbs (at a body weight of 147lbs) – video [
wmv] [
mov]
“The courageous struggle for a noble cause is success in itself.”
- John Wooden, legendary American basketball player and coach (b. 1910)
Tuesday 100316
“Angie”
Enlarge image
Ingrid Kantola, CrossFit Los Angeles, First Overall, 2010 CrossFit Games SoCal Sectionals
Erin Cafaro Learns to Run
Part 3 with
Dr. Nicolas Romanov, a
CrossFit Journal preview video [
wmv] [
mov]
The Men’s Competition at the
2010 CrossFit Games Alabama Qualifiers by
CrossFit Again Faster – video [
wmv] [
mov]
Felix Mendelssohn,
Violin Concerto
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.
Enlarge image
John Haase, Okinawa, Japan.
Flinch and Self Consciousness with
Tony Blauer, a
CrossFit Journal preview video [
wmv] [
mov]
Kyle Maynard at the
2010 CrossFit Games Georgia Sectionals by
CrossFit Again Faster – video [
wmv] [
mov]
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]
Ludwig van Beethoven,
Symphony No. 6 in F major (Op. 68) –
Listen
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.
“
If You Build It…” with
CrossFit Highlands Ranch, a
CrossFit Journalpreview video [
wmv] [
mov]
The Women’s Events from the
2010 CrossFit Games Alabama Sectionals, by
CrossFit Again Faster – video [
wmv] [
mov]
Ludwig van Beethoven,
Symphony No. 6 in F major (Op. 68) -
Listen
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
“Rebuilding Khalipa” Part 2, The Squat with Kelly Starrett, a CrossFit Journal preview video [wmv] [mov]
Highlights from the
2010 CrossFit Games Ohio Sectionals within the
Arnold Classic – video [
wmv] [
mov]
“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.
“
Yards: Swimming with Champions” with
Brian Nabeta, a
CrossFit Journal preview video [
wmv] [
mov]
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]
