tag:beyondthewhiteboard.com,2007-12-23:/gyms/2484-thomasville-crossfit/wodsThomasville CrossFit - WODs2018-09-23T22:07:23-04:00beyond the whiteboardhttps://beyondthewhiteboard.com/tag:beyondthewhiteboard.com,2007-12-23:TrackEvent/270718162018-09-23T22:07:23-04:002018-09-23T22:07:23-04:002018 CrossFit Team Series Event 32018-09-24
21-15-9 reps, for time of:
Synchronized Deadlift, 225/155 lbs
Synchronized Pull-up
Time cap: 45 mins
Add 1 sec to your time for every rep not completed if you do not finish under the time cap. (eg: 10 reps left = 45:10)
Thomasville CrossFithttps://beyondthewhiteboard.com/gyms/2484-thomasville-crossfittag:beyondthewhiteboard.com,2007-12-23:TrackEvent/269866932018-09-20T16:18:36-04:002018-09-20T16:18:36-04:002018 CrossFit Team Series Event 12018-09-21
As many reps as possible in 7 mins of:
Synchronized Bar Facing Burpee
Thomasville CrossFithttps://beyondthewhiteboard.com/gyms/2484-thomasville-crossfittag:beyondthewhiteboard.com,2007-12-23:TrackEvent/269866942018-09-20T16:19:00-04:002018-09-20T16:19:00-04:002018 CrossFit Team Series Event 22018-09-20
For time:
20 Synchronized Squat Cleans, 135/95 lbs
20 Synchronized Squat Cleans, 185/125 lbs
20 Synchronized Squat Cleans, 225/155 lbs
Time cap: 7 mins
Add 1 sec to your time for every rep not completed if you do not finish under the time cap. (eg: 10 reps left = 7:10)
Thomasville CrossFithttps://beyondthewhiteboard.com/gyms/2484-thomasville-crossfittag:beyondthewhiteboard.com,2007-12-23:TrackEvent/228717872018-06-05T21:41:09-04:002018-06-05T21:41:09-04:00AMRAP 4 mins: Row Calories, Burpees and Toes-to-bars2018-06-06
Complete as many rounds as possible in 4 mins of:
21 Row Calories
21 Burpees
21 Toes-to-bars
Thomasville CrossFithttps://beyondthewhiteboard.com/gyms/2484-thomasville-crossfittag:beyondthewhiteboard.com,2007-12-23:TrackEvent/106911682017-04-30T19:20:17-04:002017-04-30T19:20:17-04:00Bench Press : 5-5-52017-05-01
Bench Press 5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
Thomasville CrossFithttps://beyondthewhiteboard.com/gyms/2484-thomasville-crossfittag:beyondthewhiteboard.com,2007-12-23:TrackEvent/87327932017-01-21T20:17:34-05:002017-01-21T20:17:34-05:00Fran2017-01-22
21-15-9 reps, for time of:
Thruster, 95/65 lbs
Pull-up
Thomasville CrossFithttps://beyondthewhiteboard.com/gyms/2484-thomasville-crossfittag:beyondthewhiteboard.com,2007-12-23:TrackEvent/87327992017-01-21T20:18:47-05:002017-01-21T20:18:47-05:00Power Clean : 3-3-3-3-32017-01-21
Power Clean 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Thomasville CrossFithttps://beyondthewhiteboard.com/gyms/2484-thomasville-crossfittag:beyondthewhiteboard.com,2007-12-23:TrackEvent/60949742016-08-18T21:52:11-04:002016-08-18T21:52:11-04:00Narf2016-08-19
9-15-21 reps, for time of:
Pull-up
Thruster, 95/65 lbs
Thomasville CrossFithttps://beyondthewhiteboard.com/gyms/2484-thomasville-crossfittag:beyondthewhiteboard.com,2007-12-23:TrackEvent/59929162016-08-10T21:32:50-04:002016-08-10T21:32:50-04:00Row : 1x 10 mins2016-08-11
For distance:
Row: 1x 10 mins
Thomasville CrossFithttps://beyondthewhiteboard.com/gyms/2484-thomasville-crossfittag:beyondthewhiteboard.com,2007-12-23:TrackEvent/59484952016-08-08T21:54:02-04:002016-08-08T21:54:02-04:003 RFT: Double Unders, Power Cleans and Burpees2016-08-09
3 rounds for time of:
50 Double Unders
15 Power Cleans, 95/65 lbs
10 Burpees
Thomasville CrossFithttps://beyondthewhiteboard.com/gyms/2484-thomasville-crossfittag:beyondthewhiteboard.com,2007-12-23:TrackEvent/59349152016-08-07T21:32:24-04:002016-08-07T21:32:24-04:00Angie2016-08-08
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Air Squats
Thomasville CrossFithttps://beyondthewhiteboard.com/gyms/2484-thomasville-crossfittag:beyondthewhiteboard.com,2007-12-23:TrackEvent/59350362016-08-07T21:49:45-04:002016-08-07T21:49:45-04:00Lifting: 1 Push Press + 1 Push Jerk + 1 Split Jerks and Rests2016-08-08
1 Push Press + 1 Push Jerk + 1 Split Jerk ----, using heaviest weight per set
Rest ----, using heaviest weight per set
Thomasville CrossFithttps://beyondthewhiteboard.com/gyms/2484-thomasville-crossfittag:beyondthewhiteboard.com,2007-12-23:TrackEvent/59350442016-08-07T21:51:04-04:002016-08-07T21:51:04-04:003 RFT: 400 m, GHD Sit-ups and Back Extensions (Ghd)s2016-08-08
3 rounds for time of:
Run, 400 m
25 GHD Sit-ups
25 Back Extensions (Ghd)s
Thomasville CrossFithttps://beyondthewhiteboard.com/gyms/2484-thomasville-crossfittag:beyondthewhiteboard.com,2007-12-23:TrackEvent/37923412016-04-11T12:48:32-04:002016-04-11T12:48:32-04:00Push Press + Push Jerk + Split Jerk : 1-1-1-1-12016-04-11
Push Press + Push Jerk + Split Jerk 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Thomasville CrossFithttps://beyondthewhiteboard.com/gyms/2484-thomasville-crossfittag:beyondthewhiteboard.com,2007-12-23:TrackEvent/37905852016-04-11T06:30:37-04:002016-04-11T06:30:37-04:0013.2 - CrossFit Games Open2016-04-11
Complete as many rounds as possible in 10 mins of:
5 Shoulder-to-Overheads, 115/75 lbs
10 Deadlifts, 115/75 lbs
15 Box Jumps, 24/20 in
Thomasville CrossFithttps://beyondthewhiteboard.com/gyms/2484-thomasville-crossfittag:beyondthewhiteboard.com,2007-12-23:TrackEvent/36742662016-04-06T22:01:39-04:002016-04-06T22:01:39-04:00Front Squat : 3-3-32016-04-07
Front Squat 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Thomasville CrossFithttps://beyondthewhiteboard.com/gyms/2484-thomasville-crossfittag:beyondthewhiteboard.com,2007-12-23:TrackEvent/36742212016-04-06T21:41:12-04:002016-04-06T21:41:12-04:00AMRAP 7 mins: Thrusters, Knees To Elbows and Double Unders2016-04-07
Complete as many rounds as possible in 7 mins of:
7 Thrusters, 42.5/30 kg
7 Knees To Elbows
21 Double Unders
Thomasville CrossFithttps://beyondthewhiteboard.com/gyms/2484-thomasville-crossfittag:beyondthewhiteboard.com,2007-12-23:TrackEvent/36325332016-04-04T10:58:27-04:002016-04-04T10:58:27-04:00Sisson2016-04-06
Complete as many rounds as possible in 20 mins of:
1 Rope Climb, 15 ft
5 Burpees
Run, 200 m
If you've got a 20 lbs vest or body armor, wear it.
U.S. Army 2nd Lt. Justin Sisson, 23, assigned to 1st Battalion, 506th Infantry Regiment, 4th Brigade Combat Team, 101st Airborne Division in Fort Campbell, Kentucky, died June 3, 2013, from wounds caused by a suicide bomber in Chamkani, Afghanistan.
Sisson is survived by his parents, Kevin and Phyllis; brother, Ryan; grandmothers, Judith Liming and Janis Beshoner; and numerous other friends and family members.
Thomasville CrossFithttps://beyondthewhiteboard.com/gyms/2484-thomasville-crossfittag:beyondthewhiteboard.com,2007-12-23:TrackEvent/36329242016-04-04T11:15:09-04:002016-04-04T11:15:09-04:00Clean & Jerk : 1 Rep Max2016-04-05
Log your best Clean & Jerk 1 rep max lift.
Only log the heaviest 1 rep, do not include sets prior to it.
Thomasville CrossFithttps://beyondthewhiteboard.com/gyms/2484-thomasville-crossfittag:beyondthewhiteboard.com,2007-12-23:TrackEvent/36368192016-04-04T22:10:25-04:002016-04-04T22:10:25-04:00Power Snatch : 3-3-3-3-32016-04-05
Power Snatch 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Thomasville CrossFithttps://beyondthewhiteboard.com/gyms/2484-thomasville-crossfittag:beyondthewhiteboard.com,2007-12-23:TrackEvent/36368212016-04-04T22:11:17-04:002016-04-04T22:11:17-04:003 x ME HSPU (strict)2016-04-05
3 sets of max effort strict handstand pushup, rest 2 mins between sets
Thomasville CrossFithttps://beyondthewhiteboard.com/gyms/2484-thomasville-crossfittag:beyondthewhiteboard.com,2007-12-23:TrackEvent/36368252016-04-04T22:12:02-04:002016-04-04T22:12:02-04:00Push Press : 5-5-5-5-52016-04-05
Push Press 5-5-5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
Thomasville CrossFithttps://beyondthewhiteboard.com/gyms/2484-thomasville-crossfittag:beyondthewhiteboard.com,2007-12-23:TrackEvent/36313502016-04-04T06:31:56-04:002016-04-04T06:31:56-04:00Back Squat : 2-2-22016-04-04
Back Squat 2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Thomasville CrossFithttps://beyondthewhiteboard.com/gyms/2484-thomasville-crossfittag:beyondthewhiteboard.com,2007-12-23:TrackEvent/36313472016-04-04T06:31:26-04:002016-04-04T06:31:26-04:0014.2 / 15.2 - CrossFit Games Open2016-04-04
On a continuously running clock, complete as many reps as possible:
0:00-3:00 - 2 rounds of:
10 Overhead Squats, 95/65 lbs
10 Chest-to-bar Pull-ups
-- then --
3:00-6:00 - 2 rounds of:
12 Overhead Squats, 95/65 lbs
12 Chest-to-bar Pull-ups
-- then --
6:00-9:00 - 2 rounds of:
14 Overhead Squats, 95/65 lbs
14 Chest-to-bar Pull-ups
...
Continue adding 3 mins to complete 2 rounds, adding 2 reps to each movement every 2 rounds, until you fail to complete 2 rounds within 3 mins.
Log your total reps completed.
Thomasville CrossFithttps://beyondthewhiteboard.com/gyms/2484-thomasville-crossfittag:beyondthewhiteboard.com,2007-12-23:TrackEvent/35860692016-04-01T06:40:01-04:002016-04-01T06:40:01-04:00Split Jerk : 3-3-3-3-32016-04-01
Split Jerk 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Thomasville CrossFithttps://beyondthewhiteboard.com/gyms/2484-thomasville-crossfittag:beyondthewhiteboard.com,2007-12-23:TrackEvent/35860712016-04-01T06:40:55-04:002016-04-01T06:40:55-04:0021-15-9: Power Snatches and Ring Dips2016-04-01
21-15-9 reps, for time of:
Power Snatch, 95/65 lbs
Ring Dip
Thomasville CrossFithttps://beyondthewhiteboard.com/gyms/2484-thomasville-crossfittag:beyondthewhiteboard.com,2007-12-23:TrackEvent/34813422016-03-27T17:24:58-04:002016-03-27T17:24:58-04:00Row 2 km TT2016-03-31
Row 2 km
This is an all out effort for time.
Thomasville CrossFithttps://beyondthewhiteboard.com/gyms/2484-thomasville-crossfittag:beyondthewhiteboard.com,2007-12-23:TrackEvent/34813482016-03-27T17:25:41-04:002016-03-27T17:25:41-04:00"Tabata" - Row : 8 x 20 secs / 10 secs2016-03-31
Tabata Row
The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals.
Tabata score is the total distance performed in all of the intervals.
Thomasville CrossFithttps://beyondthewhiteboard.com/gyms/2484-thomasville-crossfittag:beyondthewhiteboard.com,2007-12-23:TrackEvent/34813632016-03-27T17:27:25-04:002016-03-27T17:27:25-04:00Back Squat : 5-5-5-5-52016-03-30
Back Squat 5-5-5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
Thomasville CrossFithttps://beyondthewhiteboard.com/gyms/2484-thomasville-crossfittag:beyondthewhiteboard.com,2007-12-23:TrackEvent/35981632016-04-02T11:45:26-04:002016-04-02T11:45:26-04:00Alt EMOM 12 mins: Wall Balls, Toes-to-bars and Box Jump Overs2016-03-30
Every 1 min for 12 mins, alternating between:
15 Wall Balls, 20/14 lbs, 10/9 ft
15 Toes-to-bars
15 Box Jump Overs, 24/20 in
Thomasville CrossFithttps://beyondthewhiteboard.com/gyms/2484-thomasville-crossfittag:beyondthewhiteboard.com,2007-12-23:TrackEvent/34813582016-03-27T17:26:56-04:002016-03-27T17:26:56-04:00Deadlift : 5-5-5-5-52016-03-29
Deadlift 5-5-5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
Thomasville CrossFithttps://beyondthewhiteboard.com/gyms/2484-thomasville-crossfittag:beyondthewhiteboard.com,2007-12-23:TrackEvent/34812832016-03-27T17:16:15-04:002016-03-27T17:16:15-04:00AMReps 10 mins: 1 mi and Power Cleans2016-03-29
As many reps in 10 mins as you can of:
Run, 1 mi
Power Clean, 225 lbs
Thomasville CrossFithttps://beyondthewhiteboard.com/gyms/2484-thomasville-crossfittag:beyondthewhiteboard.com,2007-12-23:TrackEvent/34813532016-03-27T17:26:20-04:002016-03-27T17:26:20-04:00Cindy2016-03-28
Complete as many rounds as possible in 20 mins of:
5 Pull-ups
10 Push-ups
15 Air Squats
Thomasville CrossFithttps://beyondthewhiteboard.com/gyms/2484-thomasville-crossfittag:beyondthewhiteboard.com,2007-12-23:TrackEvent/34406512016-03-23T06:36:42-04:002016-03-23T06:36:42-04:00Helen2016-03-23
3 rounds for time of:
Run, 400 m
21 Kettlebell Swings, 1.5/1 pood
12 Pull-ups
Thomasville CrossFithttps://beyondthewhiteboard.com/gyms/2484-thomasville-crossfittag:beyondthewhiteboard.com,2007-12-23:TrackEvent/34253712016-03-21T21:52:03-04:002016-03-21T21:52:03-04:002010 Northwest Regional Event 12016-03-22
3 rounds for time of:
10 Overhead Squats, 135/95 lbs
50 Double Unders
Thomasville CrossFithttps://beyondthewhiteboard.com/gyms/2484-thomasville-crossfittag:beyondthewhiteboard.com,2007-12-23:TrackEvent/34108962016-03-20T18:49:53-04:002016-03-20T18:49:53-04:00Push Press : 1 Rep Max2016-03-21
Log your best Push Press 1 rep max lift.
Only log the heaviest 1 rep, do not include sets prior to it.
Thomasville CrossFithttps://beyondthewhiteboard.com/gyms/2484-thomasville-crossfittag:beyondthewhiteboard.com,2007-12-23:TrackEvent/34108942016-03-20T18:49:27-04:002016-03-20T18:49:27-04:0013.4 - CrossFit Games Open2016-03-21
As many reps as possible in 7 mins of:
3 Clean & Jerks, 135/95 lbs
3 Toes-to-bars
6 Clean & Jerks, 135/95 lbs
6 Toes-to-bars
9 Clean & Jerks, 135/95 lbs
9 Toes-to-bars
...
Continue adding 3 reps each round to each movement until time expires.
Thomasville CrossFithttps://beyondthewhiteboard.com/gyms/2484-thomasville-crossfittag:beyondthewhiteboard.com,2007-12-23:TrackEvent/33680102016-03-15T22:03:08-04:002016-03-15T22:03:08-04:00AMRAP 10 mins w/ Buy-in: Rows, Pull-ups, Box Jumps and Kettlebell Swings2016-03-16
In 10 mins do:
Row, 1000 m
then in the remaining time, AMRAP of:
5 Pull-ups
10 Box Jumps, 24/20 in
15 Kettlebell Swings, 53/35 lbs
Thomasville CrossFithttps://beyondthewhiteboard.com/gyms/2484-thomasville-crossfittag:beyondthewhiteboard.com,2007-12-23:TrackEvent/33506162016-03-14T21:46:37-04:002016-03-14T21:47:02-04:002 RFT: Double Unders, Shoulder-to-Overheads, and Toes-to-bars2016-03-15
2 rounds for time of:
100 Double Unders
50 Shoulder-to-Overheads, 95/65 lbs
25 Toes-to-bars
Thomasville CrossFithttps://beyondthewhiteboard.com/gyms/2484-thomasville-crossfittag:beyondthewhiteboard.com,2007-12-23:TrackEvent/32975942016-03-08T22:09:39-05:002016-03-08T22:09:39-05:00AMReps 2 mins: Handstand Push-ups2016-03-09
As many reps as possible in 2 mins of:
Handstand Push-up
Thomasville CrossFithttps://beyondthewhiteboard.com/gyms/2484-thomasville-crossfittag:beyondthewhiteboard.com,2007-12-23:TrackEvent/32975852016-03-08T22:07:28-05:002016-03-08T22:07:28-05:00FT: GHD Sit-ups, Wall Balls and One Arm Dumbbell Snatch (Alternating)s2016-03-09
For time:
50 GHD Sit-ups
50 Wall Balls, 20/14 lbs
50 One Arm Dumbbell Snatch (Alternating)s, 50/35 lbs
Thomasville CrossFithttps://beyondthewhiteboard.com/gyms/2484-thomasville-crossfittag:beyondthewhiteboard.com,2007-12-23:TrackEvent/32855492016-03-07T21:46:22-05:002016-03-07T21:46:22-05:0021-15-9: Burpees, Kettlebell Swings and Box Jump (24 In.)s2016-03-08
21-15-9 reps, for time of:
Burpee
Kettlebell Swing, 55/35 lbs
Box Jump, 24/20 in
Thomasville CrossFithttps://beyondthewhiteboard.com/gyms/2484-thomasville-crossfittag:beyondthewhiteboard.com,2007-12-23:TrackEvent/32855532016-03-07T21:47:04-05:002016-03-07T21:47:04-05:00Bench Press : 3-3-32016-03-08
Bench Press 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Thomasville CrossFithttps://beyondthewhiteboard.com/gyms/2484-thomasville-crossfittag:beyondthewhiteboard.com,2007-12-23:TrackEvent/32729542016-03-06T21:18:35-05:002016-03-06T21:18:35-05:00"FGB Style" - Front Squats, Push Press, Pull-ups, 2 and more2016-03-07
3 rounds, 1 min per station, of:
Front Squat, 95/65 lbs
Push Press, 95/65 lbs
Pull-up
Thruster, 95/65 lbs
Row Calories
Rest 1 min
Perform this like "Fight Gone Bad," by rotating
immediately to the next station every 1 min,
the clock does not stop or reset between stations.
Thomasville CrossFithttps://beyondthewhiteboard.com/gyms/2484-thomasville-crossfittag:beyondthewhiteboard.com,2007-12-23:TrackEvent/32546812016-03-03T21:54:34-05:002016-03-03T21:54:34-05:0016.2 - CrossFit Games Open2016-03-04
Beginning on a 4 min clock, complete as many reps as possible of:
25 Toes-to-bars
50 Double Unders
15 Squat Cleans, 135/85 lbs
If completed before 4 mins, add 4 mins to the clock and proceed to:
25 Toes-to-bars
50 Double Unders
13 Squat Cleans, 185/115 lbs
If completed before 8 mins, add 4 mins to the clock and proceed to:
25 Toes-to-bars
50 Double Unders
11 Squat Cleans, 225/145 lbs
If completed before 12 mins, add 4 mins to the clock and proceed to:
25 Toes-to-bars
50 Double Unders
9 Squat Cleans, 275/175 lbs
If completed before 16 mins, add 4 mins to the clock and proceed to:
25 Toes-to-bars
50 Double Unders
7 Squat Cleans, 315/205 lbs
Stop at 20 mins.
Thomasville CrossFithttps://beyondthewhiteboard.com/gyms/2484-thomasville-crossfittag:beyondthewhiteboard.com,2007-12-23:TrackEvent/32309912016-03-01T21:06:04-05:002016-03-01T21:06:04-05:00Split Jerk : 1-1-12016-03-02
Split Jerk 1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Thomasville CrossFithttps://beyondthewhiteboard.com/gyms/2484-thomasville-crossfittag:beyondthewhiteboard.com,2007-12-23:TrackEvent/32309682016-03-01T20:57:21-05:002016-03-01T20:57:21-05:003 RFT: Double Unders, Wall Balls and Pull-ups2016-03-02
3 rounds for time of:
21 Double Unders
15 Wall Balls, 20/14 lbs, 10/9 ft
9 Pull-ups
Thomasville CrossFithttps://beyondthewhiteboard.com/gyms/2484-thomasville-crossfittag:beyondthewhiteboard.com,2007-12-23:TrackEvent/32118562016-02-28T20:01:59-05:002016-02-28T20:01:59-05:00Chipper: Deadlifts, 800 m, Deadlifts and 3 more2016-02-29
For time:
21 Deadlifts, 225/155 lbs
Run, 800 m
15 Deadlifts, 225/155 lbs
Run, 400 m
9 Deadlifts, 225/155 lbs
Run, 200 m
Thomasville CrossFithttps://beyondthewhiteboard.com/gyms/2484-thomasville-crossfittag:beyondthewhiteboard.com,2007-12-23:TrackEvent/31510912016-02-22T22:08:43-05:002016-02-22T22:08:43-05:00AMRAP 10 mins: Bench Press, Box Jumps and Burpees2016-02-23
Complete as many rounds as possible in 10 mins of:
10 Bench Press, 135/95 lbs
10 Box Jumps, 24/20 in
10 Burpees
Rx+ 185/115 or above Thomasville CrossFithttps://beyondthewhiteboard.com/gyms/2484-thomasville-crossfittag:beyondthewhiteboard.com,2007-12-23:TrackEvent/31387832016-02-21T19:23:10-05:002016-02-21T19:23:10-05:00FT: Power Cleans, 800 m, Power Cleans, 3 and more2016-02-22
For time:
21 Power Cleans, 135/95 lbs, 800 m
Run, 800 m
15 Power Cleans, 155/105 lbs
Run, 400 m
9 Power Cleans, 185/155 lbs
Run, 200 m
Thomasville CrossFithttps://beyondthewhiteboard.com/gyms/2484-thomasville-crossfit