Recent WODs

Overhead Squat 3-3-3 & 18.Zero

Overhead Squat 3-3-3
Overhead Squat 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
BTWB

18.Zer…

Nutts

Nutts
For time:
10 Handstand Push-ups
15 Deadlifts (250#/175#)
25 Box Jumps (30″/24″)
50 Pull-ups
100 Wall Balls (20#/14#) 10 ft. t…

Cindy XXX

“Cindy XXX”
As many reps in 20 mins as you can of:
10 Pull-ups
20 Push-ups
30 Air Squats
15 Pull-ups
30 Push-ups
45 Air Squats
20…

Artie

Artie
Complete as many rounds as possible in 20 mins of:
5 Pull-ups
10 Push-ups
15 Air Squats
5 Pull-ups
10 Thrusters (95#/65#)
Po…

“Bear Complex”

“Bear Complex”
Bear Complex 7-7-7-7-7
Use the heaviest weight you can for each set.
Rest as needed between sets.

This counts as one…

12 WOD’s of Christmas at SRCF!

12 WOD’s of Christmas at SRCF!
For Time:

1 Sumo Deadlift High Pull (75#/55#)
2 Thrusters (75#/55#)
3 Push Press (75#/55#)
4 Power …

Squat Snatch 1-1-1-1

Squat Snatch 1-1-1-1Squat Snatch 1-1-1-1

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

Jerk: 1RM

Jerk: 1RMFind your Jerk 1 Rep Max.
* Split or Jerk from rack. Mats in case of drops.BTWB

Jerk: 2RM

Jerk: 2RMFind your Jerk 2 Rep Max.
* Split or Push. Use mats in case of drops.BTWB

Back Squat 3-3-3

Back Squat 3-3-3Back Squat 3-3-3

Rest as needed between sets.
* Use mats in case of dropsBTWB