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Saturday 12/09/20

Ah the ole Dumbbells. Sometimes you love them, other times you hate them! . Which is to be today??? . Pic: Angela Clancy

Ah the ole Dumbbells. Sometimes you love them, other times you hate them!
.
Which is to be today???
.
Pic: Angela Clancy

  WoD: "Cascade"

Complete For Time:

100 Double Unders

.

Then...

3 Rounds of:

30 Wall Balls

20 Power Cleans

10 Weighted Sit-Ups

.

Then...

100 Double Unders

.

Modify for the at-home experience by replacing wall balls for a single dumbbell thruster.

.

  • Well here we are again. Lockdown part 2!!
  • No matter. We forge ahead because fitness will wait for no person so we may as well get our skates on!!
  • Hold the standards. Form is priority as always.
  • Scale as needed.
  • Work hard. Be humble. Stay safe. Stay happy.
 

.

Post your TIME to your Beyond The Whiteboard account.

Posted in WODs | Comments Off on Saturday 12/09/20

Friday 11/09/20

 WoD: "Strength Day"

Complete For LOAD:

A: Squat Snatch + Overhead Squat

5 sets of =  "1 Sn + 2 OHS"

.

C: Weighted Dip

5 - 5 - 5 - 5 - 5

.

Modify for the at-home experience by using dumbbells or kettlebells for the OLY complex. For the dips, use rings, bars, boxes, chairs or any sturdy enough surface to lean on.

.

  • Well here we are again. Lockdown part 2!!
  • No matter. We forge ahead because fitness will wait for no person so we may as well get our skates on!!
  • Hold the standards. Form is priority as always.
  • Scale as needed.
  • Work hard. Be humble. Stay safe. Stay happy.
 

.

Post your LOADS used to your Beyond The Whiteboard account.

Posted in WODs | Comments Off on Friday 11/09/20

Thursday 10/09/20

Today is R U OK? Day.  Why not take a moment to get in touch with someone & see how they are?? .

Today is R U OK? Day 2020.
Why not take a moment to get in touch with someone & see how they are??
.

  WoD: "Lamont"

Choose from These Two Options....

.

A: Complete 25 Rounds For Time

of:

6 Kettlebell Swings

6 Burpees

.

B: Complete 6 Rounds For Time

of:

25 Kettlebell Swings

25 Burpees

.

Workout courtesy of Brandon Swan.

  • Well here we are again. Lockdown part 2!!
  • No matter. We forge ahead because fitness will wait for no person so we may as well get our skates on!!
  • Hold the standards. Form is priority as always.
  • Scale as needed.
  • Work hard. Be humble. Stay safe. Stay happy.
 

.

Post your TIME & the option you choose to your Beyond The Whiteboard account.

Posted in WODs | Comments Off on Thursday 10/09/20

Wednesday 09/09/20

Remember these things??  . Not too much longer now folks. Hang on in there. . Pic: Angela Clancy

Remember these things??
.
Not too much longer now folks. Hang on in there.
.
Pic: Angela Clancy

 WoD: "Toes High"

Complete 3 Rounds For Time

of:

Run 800m

21 Toes To "Bell"

12 Sumo Deadlift High Pulls

.

Modify your Toes to "Bell" to use your dumbbell, kettlebell or even a lamppost.

.

  • Well here we are again. Lockdown part 2!!
  • No matter. We forge ahead because fitness will wait for no person so we may as well get our skates on!!
  • Hold the standards. Form is priority as always.
  • Scale as needed.
  • Work hard. Be humble. Stay safe. Stay happy.
 

.

Post your TIME to your Beyond The Whiteboard account.

Posted in WODs | Comments Off on Wednesday 09/09/20

Tuesday 08/09/20

Photo Credit: Steph Moore

Photo Credit: Steph Moore

WoD: "Strength Day"

Complete For LOAD:

A: Alternating Turkish Get up

10 - 10

.

B: Weighted Pistol Squats

20 - 20 - 20

(20 total reps. 10/side)

.

After - Bash:

Tabata Double Unders

8 x 0:20 work / 0:10 rest

.

  • Well here we are again. Lockdown part 2!!
  • No matter. We forge ahead because fitness will wait for no person so we may as well get our skates on!!
  • Hold the standards. Form is priority as always.
  • Scale as needed.
  • Work hard. Be humble. Stay safe. Stay happy.
 

.

Post your LOADS used to your Beyond The Whiteboard account.

Posted in WODs | Comments Off on Tuesday 08/09/20

Monday 07/09/20

 pic.16:10:19

 WoD: "Pump Sesh!"

Complete As Many Rounds As Possible in 15 Minutes

of:

15 Floor Press

15 Double Double Dumbbell Bent Over Row

.

Modify to 12 Bench Press & 12 Strict Pull-ups is equipment allows for it.

.

  • Well here we are again. Lockdown part 2!!
  • No matter. We forge ahead because fitness will wait for no person so we may as well get our skates on!!
  • Hold the standards. Form is priority as always.
  • Scale as needed.
  • Work hard. Be humble. Stay safe. Stay happy.
 

.

Post your Number of ROUNDS to your Beyond The Whiteboard account.

Barbell version but can of course be replicated on dumbbells

Posted in WODs | Comments Off on Monday 07/09/20

Saturday 05/09/20

Jason just checking Ellie knows how far she has to go! . Pic: Angela Clancy.

Jason just checking Ellie knows how far she has to go!
.
Pic: Angela Clancy.

  WoD: "Helter Skelter"

Complete For Time

of:

60 Kettlebell Swings

50 V-Ups

40 Down-Ups

50 Kettlebell Swings

40 V-Ups

30 Down-Ups

40 Kettlebell Swings

30 V-Ups

20 Down-Ups

.

  • Well here we are again. Lockdown part 2!!
  • No matter. We forge ahead because fitness will wait for no person so we may as well get our skates on!!
  • Hold the standards. Form is priority as always.
  • Scale as needed.
  • Work hard. Be humble. Stay safe. Stay happy.
 

.

Post your TIME to your Beyond The Whiteboard account.

Posted in WODs | Comments Off on Saturday 05/09/20

Friday 04/09/20

Photo Credit: Angela Clancy

Photo Credit: Angela Clancy

 Hero WoD: "Recurrently"

Complete 5 Rounds, Each For Time

of:

Run 400m

15 Front Squats

.

REST exactly 3 Minutes between rounds

.

  • Well here we are again. Lockdown part 2!!
  • No matter. We forge ahead because fitness will wait for no person so we may as well get our skates on!!
  • Hold the standards. Form is priority as always.
  • Scale as needed.
  • Work hard. Be humble. Stay safe. Stay happy.
 

.

Post your round TIMEs (rolling clock style) to your Beyond The Whiteboard account.

Health & Fitness is a journey. For pretty much everyone this means a long journey. Perhaps a lifetime journey.

In any case the point of the message is to be on that journey and just keep travelling.

#CommittedToCrossFit

Posted in WODs | Comments Off on Friday 04/09/20

Thursday 03/09/20

Caitlyn. . Photo Credit: Angela Clancy

Caitlyn.
.
Photo Credit: Angela Clancy

 WoD: "Strength Day"

Complete For LOAD:

AEvery 75 seconds for 5 rounds (6:15)

3 Hang Power Cleans + 3 Split Jerks

.

B: Every 75 seconds for 5 rounds

4 Hang Power Cleans + 4 Split Jerks

.

C: Every 75 seconds for 5 rounds

5 Hang Power Cleans + 5 Split Jerks

.

Take 45 seconds to reset & transition to the next stage.

.

If access to a barbell & plates you can choose from one of these two options....

Option 1 = [A]: 5 HPC + 5 SJ  /  [B]: 4 HPC + 4 SJ  /  [C]: 3 HPC + 3 SJ

Option 2 = [A]: 3 HPC + 3 SJ  /  [B]: 2 HPC + 2 SJ  /  [C]: 1 HPC + 1 SJ

.

  • Well here we are again. Lockdown part 2!!
  • No matter. We forge ahead because fitness will wait for no person so we may as well get our skates on!!
  • Hold the standards. Form is priority as always.
  • Scale as needed.
  • Work hard. Be humble. Stay safe. Stay happy.
 

.

Post your LOADS used to your Beyond The Whiteboard account.

Posted in WODs | Comments Off on Thursday 03/09/20

Wednesday 02/09/20

 pic.26:5:18 WoD: "Deadly Double"

Complete 3 Rounds For Time

of:

54 Double Unders

27 Dumbbell Deadlifts

18 Double Unders

9 Dumbbell Burpees

.

  • Well here we are again. Lockdown part 2!!
  • No matter. We forge ahead because fitness will wait for no person so we may as well get our skates on!!
  • Hold the standards. Form is priority as always.
  • Scale as needed.
  • Work hard. Be humble. Stay safe. Stay happy.
 

.

Post your TIME to your Beyond The Whiteboard account.

Posted in WODs | Comments Off on Wednesday 02/09/20

Tuesday 01/09/20

#pointyourtoes

#pointyourtoes

 WoD: "The L - Word"

Complete As Many REPS As Possible in 12 Minutes

of:

10 Alternating Dumbbell Hang Power Snatch

20 Seconds of L-Sit Hold

12 Alternating Dumbbell Hang Power Snatch

20 Seconds of L-Sit Hold

14 Alternating Dumbbell Hang Power Snatch

20 Seconds of L-Sit Hold

16 Alternating Dumbbell Hang Power Snatch

20 Seconds of L-Sit Hold

18 Alternating Dumbbell Hang Power Snatch

20 Seconds of L-Sit Hold

.

.

Keep adding 2 reps to the snatches until time is called. 

The L-sit stays fixed at 20 seconds.

.

  • Well here we are again. Lockdown part 2!!
  • No matter. We forge ahead because fitness will wait for no person so we may as well get our skates on!!
  • Hold the standards. Form is priority as always.
  • Scale as needed.
  • Work hard. Be humble. Stay safe. Stay happy.
 

.

Post your Number of REPS from each to your Beyond The Whiteboard account.

Posted in WODs | Comments Off on Tuesday 01/09/20

Monday 31/08/20

Photo Credit: Steph Moore.

Photo Credit: Steph Moore.

 Hero WoD: "Blake"

Complete 4 Rounds For Time:

100ft Overhead Plate Walking Lunges

30 Box Jumps

20 Wall Balls

10 Handstand Push-Ups

.

Modify for the at-home experience by doing....

Use a dumbbell for the lunges.

Do Jump overs instead of box jumps (knee height)

Change the wall ball for a single dumbbell thruster (on DB held in both hands)

.

  • Last day of August (& winter!!) and with it comes to an end for this years edition of "Hero month". We hope you had a blast hitting up all the different styles of WoDs that came our way. It was so good to see you all adapt so well to your at-home environments meaning lots of modifications. We never let it get the better of our fitness & we are very proud of you all.
  • See ya later winter! Spring, come at us!!
  • Hold the standards. Form is priority as always.
  • Scale as needed.
  • Work hard. Be humble. Stay safe. Stay happy.
 

.

Post your TIME to your Beyond The Whiteboard account.

This workout was designed & published in honour of U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, Virginia

Click here to see its first posting on .com

Posted in WODs | Comments Off on Monday 31/08/20

Saturday 29/08/20

Jason . Pic: Angela Clancy.

Jason
.
Pic: Angela Clancy.

 Hero WoD: "Severin"

Complete For Time:

50 Strict Pull-Ups

100 Hand Release Push-Ups

Run 5km

.

Modify for the at-home experience by doing....

Bent Over Rows in place of the pull-ups

or

Do a complete bodyweight version and do 15o HR push-ups.

Most importantly, come rain or shine get after it & make it happen.

.

  • Well here we are again. Lockdown part 2!!
  • No matter. We forge ahead because fitness will wait for no person so we may as well get our skates on!!
  • Hold the standards. Form is priority as always.
  • Scale as needed.
  • Work hard. Be humble. Stay safe. Stay happy.
 

.

Post your TIME to your Beyond The Whiteboard account.

This workout was designed & published in honour of U.S. Army Sergeant First Class Severin W. Summers III, 43, of Bentonia, Mississippi, assigned to the 2nd Battalion, 20th Special Forces Group (Airborne), headquartered at Jackson, Mississippi.

Click here to see its first posting on .com

#Community

Posted in WODs | Comments Off on Saturday 29/08/20

Friday 28/08/20

Photo Credit: Angela Clancy

Photo Credit: Angela Clancy

 WoD: "Strength Day"

Complete For LOAD:

A: Romanian Deadlift

15 - 15 - 15 - 15 - 15

.

B: Unbroken Plank Hold

4 x 90 second holds

.

After-Bash:

C: Tabata Sit-Ups

8 x :20 sec work / :10 sec rest

Score is total reps

.

  • Well here we are again. Lockdown part 2!!
  • No matter. We forge ahead because fitness will wait for no person so we may as well get our skates on!!
  • Hold the standards. Form is priority as always.
  • Scale as needed.
  • Work hard. Be humble. Stay safe. Stay happy.
 

.

Post your LOADS used & REPS done on the sit-ups to your Beyond The Whiteboard account.

Posted in WODs | Comments Off on Friday 28/08/20

Thursday 27/08/20

Dan R. . Photo Credit: Angela Clancy

Dan R.
.
Photo Credit: Angela Clancy

 WoD: "All From The Heart"

Complete 4 Rounds For Time

of:

Row 500m or Run 400m

15 Push Press

.

Special tribute WoD for CFCBD. Give this one your absolute all.

.

  • Well here we are again. Lockdown part 2!!
  • No matter. We forge ahead because fitness will wait for no person so we may as well get our skates on!!
  • Hold the standards. Form is priority as always.
  • Scale as needed.
  • Work hard. Be humble. Stay safe. Stay happy.
 

.

Post your TIME to your Beyond The Whiteboard account.

Posted in WODs | Comments Off on Thursday 27/08/20

Wednesday 26/08/20

pic.6:3:19

 Hero WoD: "Emily"

Complete 10 Rounds For Time

of:

30 Double Unders

15 Pull-Ups

30 Air Squats

Run/Sprint 100m

REST 2 Minutes between rounds

.

Modify for the at-home experience by doing....

Bent Over Rows in place of the pull-ups

Most importantly, come rain or shine get after it & make it happen.

.

  • Well here we are again. Lockdown part 2!!
  • No matter. We forge ahead because fitness will wait for no person so we may as well get our skates on!!
  • Hold the standards. Form is priority as always.
  • Scale as needed.
  • Work hard. Be humble. Stay safe. Stay happy.
 

.

Post your TIME to your Beyond The Whiteboard account.

This workout was designed & published in honour of Second Lt. Emily Jazmin Tatum Perez, 23. She served in the 204th Support Battalion, 2nd Brigade, 4th Infantry Division of the U.S. Army.

Click here to see its first posting on .com

Posted in WODs | Comments Off on Wednesday 26/08/20

Tuesday 25/08/20

 pic.25:10:19

 WoD: "Clean It Up!"

Complete As Many Rounds As Possible in 4 Minutes

of:

21 Hang Power Cleans

15 Burpee Over Bar/DB's

.

REST 2 Mins

.

Complete As Many Rounds As Possible in 4 Minutes

of:

15 Hang Power Cleans

9 Burpee Over Bar/DB's

.

REST 2 Mins

.

Complete As Many Rounds As Possible in 4 Minutes

of:

9 Hang Power Cleans

3 Burpee Over Bar/DB's

.

  • Well here we are again. Lockdown part 2!!
  • No matter. We forge ahead because fitness will wait for no person so we may as well get our skates on!!
  • Hold the standards. Form is priority as always.
  • Scale as needed.
  • Work hard. Be humble. Stay safe. Stay happy.
 

.

Post your Number of ROUNDS/REPS from each to your Beyond The Whiteboard account.

Posted in WODs | Comments Off on Tuesday 25/08/20

Monday 24/08/20

pic.6:3:17 WoD: "Strength Day"

Complete For LOAD:

A: Front Rack Walking Lunges

4 x 30 metres

.

B: Strict Handstand Push-Up

4 x Max-Reps

.

Super-set A & B

.

  • Well here we are again. Lockdown part 2!!
  • No matter. We forge ahead because fitness will wait for no person so we may as well get our skates on!!
  • Hold the standards. Form is priority as always.
  • Scale as needed.
  • Work hard. Be humble. Stay safe. Stay happy.
 

.

Post your LOADS used in the lunges & Number of REPS on the HS work to your Beyond The Whiteboard account.

Posted in WODs | Comments Off on Monday 24/08/20

Saturday 22/08/20

IMG_4007 Hero WoD: "Wood"

Complete 5 Rounds For Time

of:

Run 400m

10 Burpee Box Jumps (24"/20")

10 Sumo Deadlift High Pulls (42.5kg/30kg)

10 Thrusters (42.5kg/30kg)

REST 1 Minute

.

Modify for the at-home experience by doing....

burpee jump-overs in place of the box (choose an object around knee height).

Use a dumbbell or dumbbells for the SDHP & Thrusters

Most importantly, come rain or shine get after it & make it happen.

.

  • Well here we are again. Lockdown part 2!!
  • No matter. We forge ahead because fitness will wait for no person so we may as well get our skates on!!
  • Hold the standards. Form is priority as always.
  • Scale as needed.
  • Work hard. Be humble. Stay safe. Stay happy.
 

.

Post your TIME to your Beyond The Whiteboard account.

This workout was designed & published in honour of Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, Victoria, assigned to the 2nd Commando Regiment, based in Sydney, New South Wales.

Click here to see its first posting on .com

Posted in WODs | Comments Off on Saturday 22/08/20

Friday 21/08/20

Photo Credit: Angela Clancy

Photo Credit: Angela Clancy

 Hero WoD: "Brenton"

Complete 5 Rounds For Time

of:

Bear Crawl, 100ft

Broad Jump, 100ft*

.

*Do three Burpees after every five broad-jumps.

.

If you've got a twenty pound (9kg) vest or body armour, wear it.

.

  • Well here we are again. Lockdown part 2!!
  • No matter. We forge ahead because fitness will wait for no person so we may as well get our skates on!!
  • Hold the standards. Form is priority as always.
  • Scale as needed.
  • Work hard. Be humble. Stay safe. Stay happy.
 

.

Post your TIME from each round to your Beyond The Whiteboard account.

This workout was designed & published in honour of Field Training Officer Timothy Quinn Brenton, 39, of the Seattle Police Department

Click here to see its first posting on .com

Posted in WODs | Comments Off on Friday 21/08/20

Thursday 20/08/20

Those pesky Dumbbells!! . Photo Credit: Angela Clancy.

Those pesky Dumbbells!!
.
Photo Credit: Angela Clancy.

WoD: "Strength Day"

Complete For LOAD:

A: Bulgarian Split Squat

10 - 10 - 10

(10 reps each side)

B: Turkish Get Up

4 - 4 - 4 - 4

 (4 reps each side)

.

  • Well here we are again. Lockdown part 2!!
  • No matter. We forge ahead because fitness will wait for no person so we may as well get our skates on!!
  • Hold the standards. Form is priority as always.
  • Scale as needed.
  • Work hard. Be humble. Stay safe. Stay happy.
 

.

Post your LOADS used to your Beyond The Whiteboard account.

Posted in WODs | Comments Off on Thursday 20/08/20

Wednesday 19/08/20

Photo Credit: Angela Clancy

Photo Credit: Angela Clancy

 Hero WoD: "Dork"

Complete 6 Rounds For Time

of:

60 Double Unders

30 Kettlebell Swings

15 Burpees

.

M: 24kg. W: 16kg

.

Modify for the at-home experience by using dumbbells or an odd object for the swings.

.

  • Well here we are again. Lockdown part 2!!
  • No matter. We forge ahead because fitness will wait for no person so we may as well get our skates on!!
  • Hold the standards. Form is priority as always.
  • Scale as needed.
  • Work hard. Be humble. Stay safe. Stay happy.
 

.

Post your TIME from each round to your Beyond The Whiteboard account.

This workout was designed & published in honour of Boston firefighter Michael Kennedy, 33, of Boston, Massachusetts

Click here to see its first posting on .com

Posted in WODs | Comments Off on Wednesday 19/08/20

Tuesday 18/08/20

 IMG_0886 WoD: "Beef Jerky"

Complete As Many Rounds As Possible in 15 Minutes

of:

5 Handstand Push-Ups

10 Push Jerks

15 Sit-Ups

.

  • Well here we are again. Lockdown part 2!!
  • No matter. We forge ahead because fitness will wait for no person so we may as well get our skates on!!
  • Hold the standards. Form is priority as always.
  • Scale as needed.
  • Work hard. Be humble. Stay safe. Stay happy.
 

.

Post your Number of ROUNDS/REPS to your Beyond The Whiteboard account.

Posted in WODs | Comments Off on Tuesday 18/08/20

Monday 17/08/20

#Winning. . Pic: Angela Clancy

#Winning.
.
Pic: Angela Clancy

 Hero WoD: "Badger"

Complete 3 Rounds For Time

of:

30 Squat Cleans

30 Pull-Ups

Run 800m

.

M: 42.5kg. W: 30kg

.

Modify for the at-home experience by using dumbbells or an odd object for the cleans & bent over rows in place of the pull-ups.

.

  • Well here we are again. Lockdown part 2!!
  • No matter. We forge ahead because fitness will wait for no person so we may as well get our skates on!!
  • Hold the standards. Form is priority as always.
  • Scale as needed.
  • Work hard. Be humble. Stay safe. Stay happy.
 

.

Post your TIME from each round to your Beyond The Whiteboard account.

This workout was designed & published in honour of In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA.

Click here to see its first posting on .com

Posted in WODs | Comments Off on Monday 17/08/20

Saturday 15/08/20

Happy Birthday Coach Steph!!

Happy Birthday Coach Steph!!

 Hero WoD: "Paul Pena"

Complete 7 Rounds, Each For Time

of:

Run 100m

19 Kettlebell Swings

10 Burpee Box Jumps

.

REST 3 Mins between each round.

.

M: 32kg KB, 24" box.

W: 24kg KB, 20" box.

.

Modify for the at-home experience by swinging what you have, dumbbell or otherwise. And perform a burpee jump-overs (chair, coffee table, etc).

  • Well here we are again. Lockdown part 2!!
  • No matter. We forge ahead because fitness will wait for no person so we may as well get our skates on!!
  • Hold the standards. Form is priority as always.
  • Scale as needed.
  • Work hard. Be humble. Stay safe. Stay happy.
 

.

Post your TIME from each round to your Beyond The Whiteboard account.

This workout was designed & published in honour of Army Captain Paul Pena, 27, of San Marcos, Texas. He was assigned to the 2nd Battalion, 508th Parachute Regiment, 4th Brigade Combat Team, 82nd Airborne Division in Fort Bragg, North Carolina.

Click here to see its first posting on .com

Posted in WODs | Comments Off on Saturday 15/08/20

Friday 14/08/20

Kay. . Photo Credit: Angela Clancy

Kay.
.
Photo Credit: Angela Clancy

WoD: "Strength Day"

Complete For LOAD:

Hang (squat) Snatch

3 - 3 - 3 - 3 - 3 - 3 - 3

.

Modify for the at-home experience with dumbbells and do a single arm version of the same move (3 reps on each arm). 

.

  • Well here we are again. Lockdown part 2!!
  • No matter. We forge ahead because fitness will wait for no person so we may as well get our skates on!!
  • Hold the standards. Form is priority as always.
  • Scale as needed.
  • Work hard. Be humble. Stay safe. Stay happy.
 

.

Post your LOADS used to your Beyond The Whiteboard account.

Posted in WODs | Comments Off on Friday 14/08/20

Thursday 13/08/20

C.B.D STRONG!! . Photo Credit: Steph Moore.

C.B.D STRONG!!
.
Photo Credit: Steph Moore.

 Hero WoD: "Paul"

Complete 5 Rounds For Time

of:

50 Double Unders

35 Knees To Elbows

20 yard Overhead Walk

.

M: 83kg barbell. W: 57kg barbell.

.

Modify for at-home experience by switching to Lying knees to elbows & a single arm Dumbbell overhead walk, 20 yds each arm.

.

  • Well here we are again. Lockdown part 2!!
  • No matter. We forge ahead because fitness will wait for no person so we may as well get our skates on!!
  • Hold the standards. Form is priority as always.
  • Scale as needed.
  • Work hard. Be humble. Stay safe. Stay happy.
 

.

Post your TIME to your Beyond The Whiteboard account.

This workout was designed & published in honour of Pittsburgh Police Officer Paul John Rizzo Domenic Sciullo II.

Click here to see its first posting on .com

Posted in WODs | Comments Off on Thursday 13/08/20

Wednesday 12/08/20

Fitness isn't all barbells & pull ups y'know!! . Photo Credit: Steph Moore.

Fitness isn't all barbells & pull ups y'know!!
.
Photo Credit: Steph Moore.

 WoD: "Be Kind Rewind"

Complete As Many Rounds As Possible in 14 Minutes

of:

12 Dumbbell Lunges

10 Dumbbell Squats

8 Reverse Burpees

.

  • Well here we are again. Lockdown part 2!!
  • No matter. We forge ahead because fitness will wait for no person so we may as well get our skates on!!
  • Hold the standards. Form is priority as always.
  • Scale as needed.
  • Work hard. Be humble. Stay safe. Stay happy.
 

.

Post your Number of ROUNDS/REPS to your Beyond The Whiteboard account.

Posted in WODs | Comments Off on Wednesday 12/08/20

Tuesday 11/08/20

 pic.16:10:19 Hero WoD: "Abbate"

Complete For Time

of:

Run 1 Mile

21 Clean & Jerks

Run 800m

21 Clean & Jerks

Run 1 Mile

.

M: 70kg. W: 47.5kg

.

  • Well here we are again. Lockdown part 2!!
  • No matter. We forge ahead because fitness will wait for no person so we may as well get our skates on!!
  • Hold the standards. Form is priority as always.
  • Scale as needed.
  • Work hard. Be humble. Stay safe. Stay happy.
 

.

Post your TIME to your Beyond The Whiteboard account.

This workout was designed & published in honour of U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, Hawaii, assigned to the 3rd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force.

Click here to see its first posting on .com

Posted in WODs | Comments Off on Tuesday 11/08/20

Monday 10/08/20

WoD: "Strength Day"

Complete For LOAD:

A: "Filly" Press

3 - 3 - 3 - 3 - 3 - 3

(3 reps each side)

B: Single Arm Bent Over Row

6 - 6 - 6 - 6 - 6 - 6

 (6 reps each side)

Superset 'A' & 'B'

.

Afterbash:

Tabata Push-Ups

(Score is lowest round)

.

  • Well here we are again. Lockdown part 2!!
  • No matter. We forge ahead because fitness will wait for no person so we may as well get our skates on!!
  • Hold the standards. Form is priority as always.
  • Scale as needed.
  • Work hard. Be humble. Stay safe. Stay happy.
 

.

Post your LOADS used to your Beyond The Whiteboard account.

Posted in WODs | Comments Off on Monday 10/08/20

Saturday 08/08/20

Vicente. . Photo Credit: Angela Clancy.

Vicente.
.
Photo Credit: Angela Clancy.

 WoD: Hero WoD "Wilmot"

Complete 6 Rounds For Time

of:

50 Air Squats

25 Ring Dips

.

If no gymnastics rings perform dips on chairs or similar.

.

  • Well here we are again. Lockdown part 2!!
  • No matter. We forge ahead because fitness will wait for no person so we may as well get our skates on!!
  • Hold the standards. Form is priority as always.
  • Scale as needed.
  • Work hard. Be humble. Stay safe. Stay happy.
 

.

Post your TIME to your Beyond The Whiteboard account.

This workout was designed & published in honour of Canadian Forces Private Colin Wilmot, 24, of Fredericton, New Brunswick, assigned to the Second Battalion, Princess Patricia's Canadian Light Infantry (2 PPCLI) Battle Group, based out of Edmonton, Alberta.

Click here to see its first posting on .com

Posted in WODs | Comments Off on Saturday 08/08/20

Friday 07/08/20

Pic: Angela Clancy / Framing CrossFit

Pic: Angela Clancy / Framing CrossFit

 WoD: "Abs on Abs on Abs"

Pre-WoD Work:

Complete 4 Rounds for LOAD & Quality

of:

4 Turkish Sit-Ups + 2 Turkish Get Ups

(4 + 2 on EACH arm is one round).

.

WoD:

Complete As Many Rounds As Possible in 9 Minutes

of:

60 Sit-Ups

50 V-Ups

40 Straight Leg Sit-Ups

30 Hollow Rocks

20 Second L-Sit Hold

.

If you have access, replace the 50 v-up with toes to bar,

and replace the 40 SL-sit up with v-ups

.

  • Well here we are again. Lockdown part 2!!
  • No matter. We forge ahead because fitness will wait for no person so we may as well get our skates on!!
  • Hold the standards. Form is priority as always.
  • Scale as needed.
  • Work hard. Be humble. Stay safe. Stay happy.
 

.

Post your LOAD used on the TGU work & then the Number of REPS to your Beyond The Whiteboard account.

Posted in WODs | Comments Off on Friday 07/08/20

Thursday 06/08/20

Photo Credit: Angela Clancy

Photo Credit: Angela Clancy

 WoD: Hero WoD "Jack"

Complete As Many Rounds As Possible in 20 Minutes

of:

10 Push Press

10 Kettlebell Swings

10 Box Jumps

.

M: 52.5kg barbell; 24kg KB; 24" box

W: 35kg barbell; 16kg KB; 20" box.

.

If no barbell use a pair of DB for the push press.

No kettlebell? Use one of your DBs.

No box? Find a knee high object & jump clear over it.

.

  • Well here we are again. Lockdown part 2!!
  • No matter. We forge ahead because fitness will wait for no person so we may as well get our skates on!!
  • Hold the standards. Form is priority as always.
  • Scale as needed.
  • Work hard. Be humble. Stay safe. Stay happy.
 

.

Post your Number of ROUNDS on each effort to your Beyond The Whiteboard account.

This workout was designed & published in honour of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash.

Click here to see its first posting on .com

Posted in WODs | Comments Off on Thursday 06/08/20

Wednesday 05/08/20

Ellie. . Photo Credit: Angela Clancy

Ellie.
.
Photo Credit: Angela Clancy

WoD: "Strength Day"

Complete For LOAD:

A: Tempo Back Squat

5 - 5 - 5 - 5 - 5

(Tempo is 3131)

B: Goblet Cossack Squat

10 - 10 - 10

.

If no barbell use dumbbells, weight vest, sandbags, backpack, etc and load it up. 

.

  • Well here we are again. Lockdown part 2!!
  • No matter. We forge ahead because fitness will wait for no person so we may as well get our skates on!!
  • Hold the standards. Form is priority as always.
  • Scale as needed.
  • Work hard. Be humble. Stay safe. Stay happy.
 

.

Post your LOADS used to your Beyond The Whiteboard account.

Posted in WODs | Comments Off on Wednesday 05/08/20

Tuesday 04/08/20

Photo Credit: Angela Clancy

Photo Credit: Angela Clancy

 WoD: "40:20" & "NOT 40"20!"

Complete As Many Rounds As Possible in 7 Minutes

of:

40 Double Unders

20 Alternating Dumbbell Hang Power Snatch

.

REST 3 MINS

.

Complete As Many Rounds As Possible in 7 Minutes

of:

30 Double Unders

15 Push-Ups

.

  • Well here we are again. Lockdown part 2!!
  • No matter. We forge ahead because fitness will wait for no person so we may as well get our skates on!!
  • Hold the standards. Form is priority as always.
  • Scale as needed.
  • Work hard. Be humble. Stay safe. Stay happy.
 

.

Post your Number of ROUNDS/REPS from each one to your Beyond The Whiteboard account.

Posted in WODs | Comments Off on Tuesday 04/08/20

Monday 03/08/20

Photo Credit: Angela Clancy

Photo Credit: Angela Clancy

 WoD: Hero WoD - "Holbrook"

Complete 10 Rounds, Each For Time:

5 Thrusters

10 Pull-Ups

Sprint 100m

.

Rest 1 minute after each round.

.

  • Well here we are again. Lockdown part 2!!
  • No matter. We forge ahead because fitness will wait for no person so we may as well get our skates on!!
  • Hold the standards. Form is priority as always.
  • Scale as needed.
  • Work hard. Be humble. Stay safe. Stay happy.
 

.

Post your TIMES on each effort to your Beyond The Whiteboard account.

U.S. Army Captain Jason Holbrook, 28, of Burnet, Texas, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based out of Fort Bragg, North Carolina

Originally posted on 27/01/11 click here to see the post on .com

Posted in WODs | Comments Off on Monday 03/08/20

Saturday 01/08/20

great.pic.God bless the Burpee!

.Hero WoD - "Donny"

21 - 15 - 9 - 9 - 15 - 21 (reps):

Deadlift (102.5 / 70 kg)

Burpee

.

    • Yes we may be in lockdown stage 4 BUT we will not let it get us down!!
    • No matter. We forge ahead because fitness will wait for no person so we may as well get our skates on!!
    • Hold the standards. Form is priority as always.
    • Scale as needed.
    • Work hard. Be humble. Stay safe. Stay happy.
  .

Post your time to Beyond The Whiteboard.

In honour of U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, Iowa,

Check here to see when this first posted on Mainsite & read more on Donny

.

Hero WoD are a massive part of our CrossFit culture. Get ready to enjoy embracing lots of them over August and lets see winter out of here in style!!

 

Posted in WODs | Comments Off on Saturday 01/08/20

Friday 31/07/20

Angela. . Photo Credit: Steph Moore.

Angela.
.
Photo Credit: Steph Moore.

WoD: "Strength Day"

Complete For LOAD:

A: Strict Handstand Push-Ups

5 x Max Set

(The "Load" is you)

B: Floor Press

5 x Max Set

.

Complete all five sets of StHSPU before moving onto the FP. 

Although it labels "Max" set, on the StHSPU be safe & don't go to absolute failure.

On the FP do go to failure here. 

.

  • Well here we are again. Lockdown part 2!!
  • No matter. We forge ahead because fitness will wait for no person so we may as well get our skates on!!
  • Hold the standards. Form is priority as always.
  • Scale as needed.
  • Work hard. Be humble. Stay safe. Stay happy.
 

.

Post your LOADS used to your Beyond The Whiteboard account.

Posted in WODs | Comments Off on Friday 31/07/20

Thursday 30/07/20

Cat. . Pic: Angela Clancy

Cat.
.
Pic: Angela Clancy

 WoD: "Deuce"

Complete 2 Rounds For Time:

50 Bent Over Rows

75 Sit-Ups

50 Overhead Squats

75 Double Unders

.

If you have access to the equipment sub in pull-ups for the Rows & use a barbell for the OHSQ.

.

  • Well here we are again. Lockdown part 2!!
  • No matter. We forge ahead because fitness will wait for no person so we may as well get our skates on!!
  • Hold the standards. Form is priority as always.
  • Scale as needed.
  • Work hard. Be humble. Stay safe. Stay happy.
 

.

Post your TIMES on each effort to your Beyond The Whiteboard account.

Posted in WODs | Comments Off on Thursday 30/07/20

Tuesday 28/07/20

Ellie. . Photo Credit: Angela Clancy

Ellie.
.
Photo Credit: Angela Clancy

  WoD: "Strength Day"

Complete For LOAD:

A: Sumo Deadlift High Pull

8 - 8 - 8 - 8 - 8

B: Turkish Get Up

5 - 5 - 5

(5 e/side)

.

  • Well here we are again. Lockdown part 2!!
  • No matter. We forge ahead because fitness will wait for no person so we may as well get our skates on!!
  • Hold the standards. Form is priority as always.
  • Scale as needed.
  • Work hard. Be humble. Stay safe. Stay happy.
 

.

Post your LOADS used to your Beyond The Whiteboard account.

Posted in WODs | Comments Off on Tuesday 28/07/20

Monday 27/07/20

. Pic: Angela Clancy.

.
Pic: Angela Clancy.

 WoD: "On Trial"

[A]: 0:00 - 13:00

Complete For Time:

Run 1 Mile TT

(rest whatever time is left in the 13 min window)

.

[B]: 13:00 - Finish

Complete 4 Rounds, Each For Time of:

Run 400m

(Start a new round every 4 minutes)

.

Rowing version is 2km TT + 4 x 500m intervals

.

  • Well here we are again. Lockdown part 2!!
  • No matter. We forge ahead because fitness will wait for no person so we may as well get our skates on!!
  • Hold the standards. Form is priority as always.
  • Scale as needed.
  • Work hard. Be humble. Stay safe. Stay happy.
 

.

Post your TIMES on each effort to your Beyond The Whiteboard account.

Posted in WODs | Comments Off on Monday 27/07/20

Saturday 25/07/20

Photo Credit: Angela Clancy

Photo Credit: Angela Clancy

 WoD: "Hips Don't Lie"

Complete As Many Rounds As Possible in 3 Minutes

of:

3 High Box Jumps

6 Handstand Push-Ups

9 Medicine Ball Cleans

.

REST 1 Minute then go again.

Complete 5 total "AMRAPs"

Continue on where you stopped at the end of the last AMRAP

.

  • Well here we are again. Lockdown part 2!!
  • No matter. We forge ahead because fitness will wait for no person so we may as well get our skates on!!
  • Hold the standards. Form is priority as always.
  • Scale as needed.
  • Work hard. Be humble. Stay safe. Stay happy.
 

.

Post your TOTAL Number of Rounds/Reps to your Beyond The Whiteboard account.

Posted in WODs | Comments Off on Saturday 25/07/20

Friday 24/07/20

Vic. . Photo Credit: Angela Clancy

Vic.
.
Photo Credit: Angela Clancy

 WoD: "So Nasty!"

Complete 3 Rounds For Time

of:

50 Walking Lunges

15 Dips*

15 Dumbbell Hang Power Cleans*

.

*= If you have access to the equipment you can do this other version:

3 RFT:

50 W/Lunges

10 Ring Dips

10 Hang Power Cleans (Heavy)

.

  • Well here we are again. Lockdown part 2!!
  • No matter. We forge ahead because fitness will wait for no person so we may as well get our skates on!!
  • Hold the standards. Form is priority as always.
  • Scale as needed.
  • Work hard. Be humble. Stay safe. Stay happy.
 

.

Post your TIME to your Beyond The Whiteboard account.

Posted in WODs | Comments Off on Friday 24/07/20

Thursday 23/07/20

Pic: Angela Clancy

Pic: Angela Clancy

 WoD: "Just Breathe!"

Complete For Time:

Run 800m

1 Minute of Plank Hold

Run 800m

2 Minutes of Plank Hold

Run 800m

3 Minutes of Plank Hold

.

  • Well here we are again. Lockdown part 2!!
  • No matter. We forge ahead because fitness will wait for no person so we may as well get our skates on!!
  • Hold the standards. Form is priority as always.
  • Scale as needed.
  • Work hard. Be humble. Stay safe. Stay happy.
 

.

Post your TIME to your Beyond The Whiteboard account.

Posted in WODs | Comments Off on Thursday 23/07/20

Wednesday 22/07/20

C.B.D STRONG!! . Photo Credit: Steph Moore.

C.B.D STRONG!!
.
Photo Credit: Steph Moore.

  WoD: "Strength Day"

Complete For LOAD:

A: Press

1 - 1 - 1 - 1 - 1

B: Push Press

3 - 3 - 3 - 3 - 3

.C: Push Jerk

5 - 5 - 5 - 5 - 5

.

  • Well here we are again. Lockdown part 2!!
  • No matter. We forge ahead because fitness will wait for no person so we may as well get our skates on!!
  • Hold the standards. Form is priority as always.
  • Scale as needed.
  • Work hard. Be humble. Stay safe. Stay happy.
 

.

Post your LOADS used to your Beyond The Whiteboard account.

Posted in WODs | Comments Off on Wednesday 22/07/20

Tuesday 21/07/20

Lisa . pic: Angela Clancy

Lisa
.
pic: Angela Clancy

 WoD: "Weight Of The World"

Complete As Many Rounds As Possible in 20 Minutes

of:

7 Double Dumbbell Bent Over Rows*

10 Weighted Sit-Ups

15 Weighted Squats

.

*If you have access to a pull-up bar do 5/3 strict pull-ups. Add weight is able.

.

  • Well here we are again. Lockdown part 2!!
  • No matter. We forge ahead because fitness will wait for no person so we may as well get our skates on!!
  • Hold the standards. Form is priority as always.
  • Scale as needed.
  • Work hard. Be humble. Stay safe. Stay happy.
 

.

Post your Number of ROUNDS/REPS to your Beyond The Whiteboard account.

Posted in WODs | Comments Off on Tuesday 21/07/20

Monday 20/07/20

Photo Credit: Steph Moore.

Photo Credit: Steph Moore.

 WoD: "Simplicity"

Complete 5 Rounds For REPS

of:

Burpees, 1 Min

Kettlebell Swings, 1 Min

REST 1 Min

.

*Use a dumbbell/kettlebell, or odd object for the swings.

.

  • Well here we are again. Lockdown part 2!!
  • No matter. We forge ahead because fitness will wait for no person so we may as well get our skates on!!
  • Hold the standards. Form is priority as always.
  • Scale as needed.
  • Work hard. Be humble. Stay safe. Stay happy.
 

.

Post your Number of REPS to your Beyond The Whiteboard account.

Posted in WODs | Comments Off on Monday 20/07/20

Saturday 18/07/20

pic2.25:3:17  WoD: "17.5 - ish"

Complete 10 Rounds For Time

of:

9 Thrusters*

35 Double Unders

.

*Use a barbell or one single dumbbell/kettlebell for the thrusters.

.

  • Well here we are again. Lockdown part 2!!
  • No matter. We forge ahead because fitness will wait for no person so we may as well get our skates on!!
  • Hold the standards. Form is priority as always.
  • Scale as needed.
  • Work hard. Be humble. Stay safe. Stay happy.
 

.

Post your TIME to your Beyond The Whiteboard account.

Posted in WODs | Comments Off on Saturday 18/07/20

Friday 17/07/20

Kay. . Pic: Angela Clancy

Kay.
.
Pic: Angela Clancy

  WoD: "The Floor Is Lava"

Complete 4 Rounds For Time

of:

10 Dumbbell Facing Burpees

20 Alternating, Dumbbell Hang Power Snatch*

40ft Handstand Walk

.

*If you have access to a barbell do 10 Bar Facing Burpees & 15 Hang Power Snatches

.

  • Well here we are again. Lockdown part 2!!
  • No matter. We forge ahead because fitness will wait for no person so we may as well get our skates on!!
  • Hold the standards. Form is priority as always.
  • Scale as needed.
  • Work hard. Be humble. Stay safe. Stay happy.
 

.

Post your TIME used to your Beyond The Whiteboard account.

CrossFit may not "be" for everyone, BUT everyone CAN do it.

Posted in WODs | Comments Off on Friday 17/07/20

Thursday 16/07/20

 Photo Credit: Steph Moore.


Photo Credit: Steph Moore.

  WoD: "Strength Day"

Complete For LOAD:

A: "Filly" Reverse Lunge

20 - 20 - 20

(10 e/side)

.

B: Romanian Deadlift

15 - 15 - 15

.

  • Well here we are again. Lockdown part 2!!
  • No matter. We forge ahead because fitness will wait for no person so we may as well get our skates on!!
  • Hold the standards. Form is priority as always.
  • Scale as needed.
  • Work hard. Be humble. Stay safe. Stay happy.
 

.

Post your LOADS used to your Beyond The Whiteboard account.

Posted in WODs | Comments Off on Thursday 16/07/20
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