Overhead Squat 3-3-3-3-3
Rest as needed between sets.
AMRAP 15 mins: Strict Pull-ups, Box Jumps and Wall Balls
Complete as many rounds as possible in 15 mins of:
3 Strict Pull-ups
6 Box Jumps (30″/24″)
12 Wall Balls (20#/14#)
Photo by @robcwilson
The banded OHS is a great warm-up for opening up the shoulders and chest, getting into a solid overhead squat position while providing tension in the squat without load. Using this as movement prep is recommended for everyone before grabbing the barbell.
The 8th annual “Frankenchipper” is coming!
When: 10/22 Saturday at 9:30am (we will run waves)
What: Our favorite WOD and SRCF tradition of the year. This SRCF annual tradition is the costume-required “Frankenchipper”! This workout is a combination of benchmark “Girls” WOD’s. Like Frankenstein the 2.0 version is a mash-up of “Fran”, “Angie”, “Kelly” and “Eva”. One of our favorite gym traditions is to see everyone in costume trying to work through a workout that is tougher than it looks. This WOD is a quick gasser that’s light but challenging.
30 Kettlebell Swings (53#/35#)
21 Thrusters (75#/55#)
50 Air Squats
30 Box Jumps (24″/20″)
30 Wall Balls (20#/14#)
8th annual Nugent Halloween Party:
Later that night starting at 7:30pm and going until the light drives the vampires back in their coffins. Location is our haunted mansion.
This party is an adults only costume party. All SRCF members are invited, RSVP is encouraged and please plan to bring a devilish dish to share. We hope to see everyone there! (Evite is located in the SRCF Facebook group)
The CrossFit Liftoff:
The Liftoff is coming in November. Snatch, Clean and Jerk. Workout.