February 21, 2019

Dumbbell Bent Over Row 6-6-6 & Death By Row Calories

Dumbbell Press 6-6-6

Dumbbell Shoulder Press 6-6-6

Dumbbell Bent Over Row 6-6-6

Use the heaviest weight you can for each set.
Rest as needed between sets.
* Alternate DB Press sets with DB Bent Over Rows

BTWB

“Death By” Row Calories

Death By Row Calories

With a continuously running clock perform:
1 Row Calorie in the first 1 min,
2 Row Calories in the second 1 min
3 Row Calories in the third 1 min
…
Continuing this for as long as you are able.
* Reset the rower each minute to get an accurate Calorie count

BTWB

Photo by @robcwilson

Army Recruiting selects athletes for new competitive Warrior Fitness Team

Results

Results cont

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February 20, 2019

Bench Press 5-5-3-3-1-1-1 & 5 RFT: Kettlebell Swings and Burpees

Bench Press 5-5-3-3-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

BTWB

5 RFT: Kettlebell Swings and Burpees

5 rounds for time of:
15 Kettlebell Swings (70#/53#)
15 Burpees

BTWB

Photo by @robcwilson

“It’s going to be less stressful”. Patrick Vellner Looks Forward to 2019 Open

Results

Results cont

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February 19, 2019

Round Of DT 1-1-1 & AMRAP 12 mins: 2 Rounds of Cindy and 1 Round of DT

Round Of DT 1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.
1 Round of DT: 12 Deadlift +9 Hang Power Clean + 6 Push Jerk (all Unbroken)

BTWB

AMRAP 12 mins: 2 Rounds of Cindy and 1 Round of DT

Complete as many rounds as possible in 12 mins of:
5 Pull-ups
10 Push-ups
15 Air Squats
5 Pull-ups
10 Push-ups
15 Air Squats
12 Deadlifts (155#/105#)
9 Hang Power Cleans (155#/105#)
6 Push Jerks (155#/105#)

BTWB

Photo by @robcwilson

SRCF Team Count: 30

Get signed up! The Open is coming Thursday, Feb. 21st.

We will program the Open WOD’s (RX and Scaled versions) every Friday for class for the next 5 consecutive weeks
The CrossFit Games Open is for athletes anywhere in the world, at any stage of their journey (RX, Scaled, Masters, Teens)
Select our gym when you register so that we can validate your scores
You must submit your score each week NLT Monday at 4:45pm or it will not count!

Masters & Teens: Stakes are Still the Same in the CrossFit Open

Ben Smith’s Knee Healing After Knee Surgery

Results

Results cont

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February 18, 2019

Front Squat: 2 Rep Max & AMRAP 15 mins: Handstand Push-ups, Med Ball Cleans, Sit-ups and Double Unders

Front Squat: 2 Rep Max

Find your Front Squat 2 Rep Max.

BTWB

AMRAP 15 mins: Handstand Push-ups, Med Ball Cleans, Sit-ups and Double Unders

Complete as many rounds as possible in 15 mins of:
5 Handstand Push-ups
10 Medicine Ball Cleans (20#/14#)
20 Sit-ups
40 Double Unders

BTWB

Photo by @robcwilson

The Medicine-Ball Clean

The Open begins this week! 19.1 WOD announcement will be this Thursday at 5pm then we will program the WOD for Friday classes. If you need to make it up you will need to go either Thursday night, Saturday or Monday before 5pm (deadline to post scores). If you did not register for the Open then there are no makeups/redo’s.

Please coordinate in advance with Michelle or I if you need to schedule an alternate time so that we can ensure there is a judge.

CrossFit Games Open Registration:

SRCF Team Count: 29

Get signed up! The Open is coming Feb. 21st.

We will program the Open WOD’s (RX and Scaled versions) every Friday for class for five consecutive weeks
The CrossFit Games Open is for athletes anywhere in the world, at any stage of their journey (RX, Scaled, Masters, Teens)
Select our gym when you register so that we can validate your scores

Sara Sigmundsdottir, Jamie Greene Set to Battle at CrossFit Strength in Depth This Weekend

Results

Results cont

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February 16, 2019

Team WOD: Chipper: Burpee Box Jumps, Toes-to-bars, Hang Power Cleans, Sit-ups, and Double Unders

As a team of 2 complete for time:
25 Burpee Box Jumps (24″/20″)
35 Toes-to-bars
50 Hang Power Cleans (115#/75#)
75 AbMat Sit-ups
100 Double Unders
75 AbMat Sit-ups
50 Hang Power Cleans
35 Toes-to-bars
25 Burpee Box Jumps
* Alternate work/rest with your partner.

BTWB

Photo by @robcwilson

Results

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Advanced RX: Lifting: Power Clean + Hang Power Clean & FT: Power Cleans and Rope Climbs & Checkout: 5 RFT: AbMat Sit-ups and Handstand Walks

Advanced RX Class:

Lifting: Power Clean + Hang Power Clean

Power Clean 1-1-1-1-1, using heaviest weight per set
Hang Power Clean 1-1-1-1-1, using heaviest weight per set

BTWB

FT: Power Cleans and Rope Climbs

For time:
12 Power Cleans, pick load
4 Rope Climbs
9 Power Cleans, pick load
3 Rope Climbs
6 Power Cleans, pick load
2 Rope Climbs
3 Power Cleans, pick load
1 Rope Climb

BTWB

Checkout: 5 RFT: AbMat Sit-ups and Handstand Walks

5 rounds for time of:
20 AbMat Sit-ups
Handstand Walk, 12 ft

BTWB

Photo by @robcwilson

The CrossFit Games Season: A Uniquely Valuable Opportunity for Other People (OPINION)

Results

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February 15, 2019

Sumo Deadlift: 3-3-3 & AMReps 7 mins: Deadlifts and Lateral Burpees & Option 2: AMRAP 7 mins: Single Dumbbell Hang Clean & Jerks and Burpee Over Dumbbells

Sumo Deadlift: 3-3-3

Sumo Deadlift 3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.

BTWB

AMReps 7 mins: Deadlifts and Lateral Burpees

As many reps as possible in 7 mins of:
1 Deadlift (225#/155#)
1 Lateral Burpee Over Barbell
2 Deadlifts
2 Lateral Burpees Over Barbell
3 Deadlifts
3 Lateral Burpees Over Barbell

Continue increasing reps by 1 each round until time is complete.
* Touch and go. No drops.

BTWB

Option 2: AMRAP 7 mins: Single Dumbbell Hang Clean & Jerks and Burpee Over Dumbbells

Complete as many rounds as possible in 7 mins of:
10 Single Dumbbell Hang Clean & Jerks (50#/35#)
10 Burpee Over Dumbbells
* Option 2 if you deadlifted earlier this week

BTWB

Photo by @robcwilson

CrossFit Games Open Registration:

SRCF Team Count: 28

Get signed up! The Open is coming Feb. 21st.

We will program the Open WOD’s (RX and Scaled versions) every Friday for class for five consecutive weeks
The CrossFit Games Open is for athletes anywhere in the world, at any stage of their journey (RX, Scaled, Masters, Teens)
Select our gym when you register so that we can validate your scores

Results

Results cont

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February 14, 2019

Alt EMOM 10 mins: Strict Pull-ups and Ring Dips & 3 RFT: Wall Balls and Bar Muscle-ups

Alt EMOM 10 mins: Strict Pull-ups and Ring Dips

Every 1 min for 10 mins, alternating between:
5 Strict Pull-ups
5 Ring Dips

BTWB

3 RFT: Wall Balls and Bar Muscle-ups

3 rounds for time of:
30 Wall Balls (20#/14#)
10 Bar Muscle-ups
* Sub strict pull-ups for BMU

BTWB

Photo of Darth Pull-up by @robcwilson

CrossFit Games Open Registration:

SRCF Team Count: 25

Get signed up! We are up to 26 for the Open. 19.1 WOD announcement coming Feb. 21st. If we can get enough to register we may do two Intramural Teams in the gym!

Welcome to the 2019 CrossFit Games Season

We will program the Open WOD’s (RX and Scaled versions) every Friday for class for five consecutive weeks
The CrossFit Games Open is for athletes anywhere in the world, at any stage of their journey (RX, Scaled, Masters, Teens)
Select our gym when you register so that we can validate your scores

Results

Results cont

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February 13, 2019