Month: August 2015

FT: Overhead Squats and Bar Muscle Ups

For time:
10 Overhead Squats (135#/95#)
2 Bar Muscle Ups
9 Overhead Squats
2 Bar Muscle Ups
8 Overhead Squats
2 Bar Muscle Ups
7 Overhead Squats
2 Bar Muscle Ups
6 Overhead Squats
2 Bar Muscle Ups
5 Overhead Squats
2 Bar Muscle Ups
4 Overhead Squats
2 Bar Muscle Ups
3 Overhead Squats
2 Bar Muscle Ups
2 Overhead Squats
2 Bar Muscle Ups
1 Overhead Squat
2 Bar Muscle Ups

BTWB

Photo by @robcwilson

Deadlift 2-2-2-2-2

Use the heaviest weight you can for each set.
Rest as needed between sets.
Be smart, do not add weight if you are compromising your position.

Deadlift 2-2-2-2-2 & 7 RFT: Deadlifts, Wall Balls, Kettlebell Swings and Double Unders

Deadlift 2-2-2-2-2

Deadlift 2-2-2-2-2
Rest as needed between sets.

7 RFT: Deadlifts, Wall Balls, Kettlebell Swings and Double Unders

7 rounds for time of:
6 Deadlifts (225#/155#)
9 Wall Balls (20#/14#)
12 Kettlebell Swings (53#/35#)
24 Double Unders

BTWB

Deadlift PR Day! So many new 2RM and 1RM numbers!

The Deadlift by CrossFit

EMOM for 7 mins: Hang Power Cleans and Hang Squat Cleans & 3 RFT: Hang Power Cleans and Burpees

EMOM for 7 mins: Hang Power Cleans and Hang Squat Cleans

Every 1 min for 7 mins do:
1 Hang Power Clean
1 Hang Squat Clean

3 RFT: Hang Power Cleans and Burpees

3 rounds for time of:
15 Hang Power Cleans (135#/95#)
15 Burpees

BTWB

Complex: 1 Push Press + 1 Push Jerk + 1 Split Jerk 1-1-1-1-1 & Run : 4 x 400m

Complex: 1 Push Press + 1 Push Jerk + 1 Split Jerk 1-1-1-1-1

1 Push Press + 1 Push Jerk + 1 Split Jerk 1-1-1-1-1

Use the heaviest weight you can for each set.

Run : 4x 400 m, rest 2 mins

Each for time:
Run: 4x 400 m

Rest 2 mins between efforts.

BTWB

Pic by @ robcwilson

REMINDER:

Tommorow is Coach Rona’s Mobility seminar on Thursday 9:30am and 7pm. If you didn’t catch it last week then show up this week. You will learn tons of good stuff to improve your recovery, mobility, and flexibility (like the above pic).

Do you have questions about what mobility is? Have range of motion (ROM) you want to get back? Need some more mobility tricks to add to what you are already doing? Are you wondering how to use items in the mobility (torture) bin? Then this is for you!
SRCF is offering another 2 mini mobility clinics:

August 20th @ 9:30 am and 7 pm
Each class will be 1 hour long

Coach Rona will go over some of the basic stretches and mobi basics everyone should know including a quick how-to on voodoo bands, rollers, and mobility with a ball.
Events:

Registration for the 2015 CrossFit Team Series is open. The two-part series will be held on Sept. 8-14, and Oct. 6-12.

Grab 3 teammates and make a team!

Great highlight video from the Games: 2015 Games Highlights

Tabata: Pull-ups, Ring Push-ups, Toes-to-bars and Air Squats

“Tabata” – Pull-ups, Ring Push-ups, Toes-to-bars and Air Squats : 8 x 20 secs / 10 secs

Tabata Pull-up
Rest 1 min
Tabata Ring Push-up
Rest 1 min
Tabata Toes-to-bar
Rest 1 min
Tabata Air Squat

The Tabata interval is 20 secs of work followed
by 10 secs of rest for 8 intervals.
Tabata score is the total reps performed in all of the intervals.

BTWB

Pic by @robcwilson

2015 Games Highlights

This week is Rona’s Mobility seminar on Thursday 9:30am and 7pm. If you didn’t catch it last week then show up this week. You will learn tons of good stuff to improve your recovery, mobility, and flexibility.

Thruster 3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.
Share a rack. You must be complete by 30 min. past start of class to prep and warm up Power Snatch for Chipper.

Thruster 3-3-3 & Chipper: Rows, Power Snatches, Thrusters and 800 m

Thruster 3-3-3

Use the heaviest weight you can for each set.

Chipper: Rows, Power Snatches, Thrusters and Run

For time:
Row 1000m
15 Power Snatches (135#/95#)
30 Thrusters (135#/95#)
Run 800m

BTWB

Ben Smith’s ascent to the top spot on the podium: Seven Years’ War

Clean & Jerk 1-1-1-1-1

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

Team WOD: Power Clean & Jerks, Toes-to-bars, Partner Alternating Wall Balls, Rope Climbs

As a Team of 2 complete for time:
50 Power Clean & Jerks (115#/75#)
60 Toes-to-bars
100 Partner Alternating Wall Balls (20#/14# to 10 ft./9ft.)
10 Rope Climbs (15 ft.)

* One bar
** Alternate wall ball throws back and forth with partner
*** Scale 1 Rope climb : 2 supine Rope Climbs
Post total time.

BTWB

Pic by @robcwilson