Push Press: 2-2-2-2-2 & Alt EMOM 15 mins: Rows, Handstand Push-ups and Kettlebell Swings
October 10, 2019

Push Press: 2-2-2-2-2 & Alt EMOM 15 mins: Rows, Handstand Push-ups and Kettlebell Swings

Push Press: 2-2-2-2-2

Push Press 2-2-2-2-2

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

BTWB

Alt EMOM 15 mins: Rows, Handstand Push-ups and Kettlebell Swings

Every 1 min for 15 mins, alternating between:
Row 150m/125m
10 Handstand Push-ups
12 Kettlebell Swings (70#/53#)

BTWB

Photo by @robcwilson

SRCF Registered Open Athletes: 22

Open starts tomorrow and is announced today! Sign up now!

Bold Prediction: How This CrossFit Open Could be All Repeat WODs

Results

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October 8, 2019

Squat Snatch 1-1-1-1-1 & E2MOM for 12 mins: Wall Balls and Squat Snatch

Squat Snatch 1-1-1-1-1

Squat Snatch 1-1-1-1-1

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

BTWB

E2MOM for 12 mins: Wall Balls and Squat Snatch

Every 2 mins for 12 mins do:
15 Wall Balls (20#/14#)
2 Squat Snatches, pick load
* Perform WB and Snatch each 2 min cycle

BTWB

Photo by @robcwilson

SRCF Open Athlete Count: 15

Friday Night Lights is back!

The CrossFit Games 2020 Open begins this Thursday with the first WOD announcement!  Join us in the lobby for the Rogue live head to head announcement with Rich Froning vs. Scott Panchik hosted by Rogue.

  • We will program the 20.1 Open WOD for all classes on Friday for the next 5 weeks
  • If you are going to workout each Friday, then just sign up for the Open
  • Athletes will take turns working out and judging each other for all Friday Classes
  • If you can’t make it on Friday, please coordinate with us in advance to complete the Open WOD either on Thursday night or on Monday. It is highly unlikely that Saturdays will be an option so plan ahead!
  • Make-ups are ONLY allowed for registered athletes in the Open. If you aren’t registered and miss class on Friday, then don’t ask to “make it up”. You won’t be allowed to.

Sign up for the CF Games 2020 Open! It begins on 10/10. That’s 2 days away!

Results

Results cont

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October 7, 2019

Back Squat: 4-4-4-4 & 1/2 Cindy

Back Squat: 4-4-4-4

Back Squat 4-4-4-4

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

BTWB

1/2 Cindy

Complete as many rounds as possible in 10 mins of:
5 Pull-ups
10 Push-ups
15 Air Squats

BTWB

Photo by @robcwilson

SRCF Open Athlete Count: 12

The Open begins this Thursday!  Join us in the lobby for the Rogue live head to head announcement with Rich Froning vs. Scott panchik hosted by Rogue.  We will program the 20.1 Open WOD for all classes on Friday. If you are going to workout each Friday, then just sign up for the Open. Don’t sit on the sidelines, get in the game! The Open is a fun time to test, cheer and measure your fitness.

How to Watch 20.1 + Expert Predictions

Sign up for the CF Games 2020 Open! It begins on 10/10. That’s 3 days away!

We will program the Open WOD each Friday for the 5 consecutive weeks starting on 10/11. You will have the choice of performing the RX or scaled version of each Open workout from week to week. We will have you take turns judging and working out.

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October 5, 2019

Team WOD: Box Jumps, Power Snatches, Toes-to-bars, Burpees, Handstand Push-ups

Team WOD: Box Jumps, Power Snatches, Toes-to-bars, Burpees, Handstand Push-ups

As a team of 2 complete for time:

60 Box Jump (24″/20″)
20 Power Snatches (115#/75#)
50 Toes-to-bars
20 Power Snatches
40 Burpees
20 Power Snatches
30 Handstand Push-ups
20 Power Snatches

* Partner up, split reps as desired and move in order
** One barbell and box per team. Sub DB/KB press for HSPU (use different #’s/scales if needed)

Post total time.

BTWB

Photo by @robcwilson

Results

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October 3, 2019

Lifting: 1 Hang Power Clean + 1 Hang Squat Clean & AMRAP 8 mins: Double Unders, Burpees and Dumbbell Snatches

Lifting: 1 Hang Power Clean + 1 Hang Squat Clean

Hang Power Clean 1-1-1-1-1, using heaviest weight per set
Hang Squat Clean 1-1-1-1-1, using heaviest weight per set
* Complex 1 HPC + 1 HC, use mats

BTWB

AMRAP 8 mins: Double Unders, Burpees and Dumbbell Snatches

Complete as many rounds as possible in 8 mins of:
30 Double Unders
6 Burpees
10 Dumbbell Snatches
* Choose DB load, alternating snatch

BTWB

Photo by @robcwilson

Results

Results cont

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October 2, 2019

Hildy

Hildy

For time:
100 Row Calories
75 Thrusters (45#/35#)
50 Pull-ups
75 Wall Balls (20#/14#)
100 Row Calories

* If you’ve got a 20/14 lbs vest or body armor, wear it.

Army Spc. Hilda Clayton, 22, of Augusta, Georgia, died from injuries sustained when a mortar malfunctioned during an Afghan National Army training exercise in Qaraghahi, Afghanistan. Clayton, assigned to the 55th Signal Company and the 21st Signal Brigade in Fort Meade, Maryland, was providing Combat Camera support at the time of her death.

She is survived by her husband, Chase Clayton. ~ www.crossfit.com

BTWB

Photo by @robcwilson

Sign up for the CF Games 2020 Open! It begins on 10/10. That’s less than 10 days away!

We will program the Open WOD each Friday for the 5 consecutive weeks starting on 10/11. You will have the choice of performing the RX or scaled version of each Open workout from week to week. We will have you take turns judging and working out.

The fun of the Open is the atmosphere of “Friday Night Lights”, the camaraderie, the booze and beer after, the accountability that signing up brings by forcing you to come in and get it done, and the feeling of accomplishment you get no matter how you do after each weekly challenge. Don’t sit on the sidelines. Sign up, get in the gym and you just might surprise yourself with what you will accomplish.

SRCF Registered Athletes: 4

Learn more about the Open

PANCHIK VS. FRONING, 20.1 LIVE FROM AUSTIN

Results

Results cont

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