Main Class:
3 Rounds for time:
400m Run
Max Rep Squat Cleans (95#/65#)
Partner up and go “head to head” at squat cleans. Most reps after 3 rounds wins. Run fast so you can out-do your partner!
Rules:
- One runs 400m while one performs max reps
- Switch after each run
- Full squat clean, bar must touch ground each rep
- Don’t tell your rep count until the end of the WOD
Advanced RX Class:
Strength WOD:
3-3-2-2-1-1-1-1
Snatch Balance
Then complete:
Every Minute On the Minute (EMOM) for 6 Minutes:
2 Cleans (Squat)
* choose load
Conditioning WOD:
9-6-3 of each for time of:
Bar Muscle-ups
Clean (155#/105#)
Results
View this photo
View this photo
Not really sure what is going on here:
CrossFit – “Efficiency Tips: Muscle-ups” with Chris Spealler
Mastering the Bar Muscle-Up: Dusty Hyland
Today is the SRCF Baby Shower for Christa and Kyle and Meghann and Derek. Hope to see everyone there!
Details below:
- When: Sunday Oct. 20th from 4-6pm
- What: Dual SRCF baby shower for Meghann and Derek and Christa and Kyle
- Where: Amy will be hosting the shower(s) at her gym (Mt. Si Gymnastics)
- What to bring: This is a pot-luck event. Let Amy, Deb, or Frank know if you plan to come and what you can bring.
- We will also get to “play” like last time so be ready to jump, bounce, swing and slackline!