Shoulder Press 3-3-3-3-3
Shoulder Press 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Month: October 2017
Shoulder Press 3-3-3-3-3 & AMRAP 10 mins: Chest-to-bar Pull-ups, Dumbbell Push Press and Run
Shoulder Press 3-3-3-3-3
Shoulder Press 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 10 mins: Chest-to-bar Pull-ups, Dumbbell Push Press and Run
Complete as many rounds as possible in 10 mins of:
5 Chest-to-bar Pull-ups
10 Dumbbell Push Press, pick load
Run 200m
Photo by @robcwilson
Our next OnRamp starts next week and we have open spots! Email us or use the Contact Us form for sign up info.
Our November OnRamp Schedule:
Our next OnRamp starts next week and we have open spots! Email us or use the Contact Us form for sign up info.
Our November OnRamp Schedule:
- 11/7 Tuesday at 7pm
- 11/9 Thursday at 7pm
- 11/11 Saturday at 8:30am
- 11/13 Monday at 7pm
* Each OnRamp session will run approximately 1 hr to 1 hr 25 min.
From the CrossFit Games:
The 2017 Reebok CrossFit Invitational kicks off in Melbourne, Australia, this weekend! We will stream the two-hour competition to Games.CrossFit.com so that fans from around the globe can watch their favorite athletes compete.
When to Watch
Seattle / Los Angeles
Saturday, Nov. 4 | 10 p.m. – 12 a.m. PT
The livestream will be archived immediately after the broadcast ends, so if it’s streaming in the middle of the night, sleep well and come back in the morning.
Front Squat: 3RM & Chipper: Runs, Med Ball Cleans, Front Squats, and Air Squats
Chipper: Runs, Med Ball Cleans, Front Squats, and Air Squats
For time:
Run 600m
50 Medicine Ball Cleans (20#/14#)
Run 400m
50 Front Squats w/Med Ball (20#/14#)
Run 200m
50 Air Squats
Photo by @robcwilson
Can you run a mile AND drink four beers in 4:34?! (Peter almost can)
Can you run a mile AND drink four beers in 4:34?! (Peter almost can)
Corey Bellemore Breaks Beer Mile World Record (Again)
Sara Sigmundsdottir Says Goodbye to Cookeville, Hello to California
Frankenchipper 2.0
Frankenchipper 2.0
For time:
Run 800m
30 Kettlebell Swings (53#/35#)
21 Thrusters (75#/55#)
21 Pull-ups
50 Push-ups
50 Air Squats
30 Box Jumps (24″/20″)
30 Wall Balls (20#/14#)
* Boo! Costume required!
Photo by @robcwilson
Negan came to oversee the ass kicking today for our annual Frankenchipper! For those who made it out and avoided “Lucille” we also had our 9th annual Halloween Party later that night.
Such a great turnout for both events and a really good time. Thanks to everyone for making it what it is! Love seeing the costumes and creativity that comes out each year.
Lifting: 1 Clean Pull + 1 Squat Clean & FT: Double Unders, Dumbbell Squat Cleans and Toes-to-bars
Lifting: 1 Clean Pull + 1 Squat Clean
Clean Pull 1-1-1-1-1, using heaviest weight per set
Squat Clean 1-1-1-1-1, using heaviest weight per set
* Complex 1+1 Clean Pull plus Squat Clean
FT: Double Unders, Dumbbell Squat Cleans and Toes-to-bars
For time:
60 Double Unders
10 Dumbbell Squat Cleans, pick load
20 Toes-to-bars
50 Double Unders
10 Dumbbell Squat Cleans, pick load
15 Toes-to-bars
40 Double Unders
10 Dumbbell Squat Cleans, pick load
10 Toes-to-bars
30 Double Unders
10 Dumbbell Squat Cleans, pick load
5 Toes-to-bars
* Do not drop DB’s! Touch floor each squat clean.
Photo by @robwilson
Skill Work: Rope Climb and Pull-up Practice
Skill Work: Rope Climb and Pull-up Practice
Rope Climb Progression
Rope Climb
Focus on foot lock and technique.
This is not a timed workout.
10 minutes to practice climbs or pull-ups or foot lock/progressions.
Skill Work: Rope Climb and Pull-up Practice & Moore
Skill Work: Rope Climb and Pull-up Practice
Approx. 10 minutes for Rope Climb or Pull-up practice:
Choose rope climb foot lock, supine rope climb or strict, kipping, chest to bar pull-ups or ring row, supine ring row.
Moore
Complete as many rounds in 20 minutes as you can of:
1 Rope Climb (15 ft)
Run 400m
max rep Handstand Push-ups
* Scale HSPU to Box or Floor Pike. Each time you break HSPU you must complete 1 rope climb and 400m run.
Officer David S. Moore, 29, of the Indianapolis Metropolitan Police Department, died on Jan. 26, 2011 from gunshot wounds suffered on Jan. 23 when he stopped a stolen vehicle and the driver opened fire at him. ~ www.CrossFit.com
Photo by @robcwilson
How Mat Fraser and Elijah Muhammad Could Shake Up the Central Regional
Results
Results cont
Back Squat 6-6-6-6 & FT: Wall Balls and Burpee Box Jump Overs
Back Squat 6-6-6-6
Back Squat 6-6-6-6
Use the heaviest weight you can for each set.
Rest as needed between sets.
FT: Wall Balls and Burpee Box Jump Overs
For time:
50 Wall Balls (20#/14#)
21 Burpee Box Jump Overs (24″/20″)
30 Wall Balls
15 Burpee Box Jump Overs
10 Wall Balls
9 Burpee Box Jump Overs
Photo by @robcwilson
Schedule:
Schedule:
This Saturday is our Frankenchipper, make sure you have a costume for the WOD! No costume = no treat, just BURPEES!
Events:
The 9th annual “Frankenchipper” is coming!
When: 10/28 Saturday at 9:30am (we will run waves as needed). NO ADVANCED CLASS!
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”.
Any teens in Lynn’s class can also dress up Saturday and they will do their own Frankenchipper at 10:30!
Frankenchipper 2.0:
For time:
Run 800m
30 Kettlebell Swings (53#/35#)
21 Thrusters (75#/55#)
21 Pull-ups
50 Push-ups
50 Air Squats
30 Box Jumps (24″/20″)
30 Wall Balls (20#/14#)
9th annual Nugent Halloween Party:
Saturday night starting at 7:30pm and going until the Demogorgon escapes the upside down or Pennywise goes back to his sewer. 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)
Power Snatch (Touch & Go): 3RM & 3 RFT: Hang Power Snatches, Ring Dips, and Runs
3 RFT: Hang Power Snatches, Ring Dips, and Runs
3 rounds for time of:
15 Hang Power Snatches (115#/75#)
15 Ring Dips
Run 400m
Photo by @robcwilson
Schedule:
Schedule:
This Saturday is our Frankenchipper, make sure you have a costume for the WOD! No costume = no treat, just BURPEES!
Events:
The 9th annual “Frankenchipper” is coming!
When: 10/28 Saturday at 9:30am (we will run waves as needed). NO ADVANCED CLASS!
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”.
Frankenchipper 2.0:
For time:
Run 800m
30 Kettlebell Swings (53#/35#)
21 Thrusters (75#/55#)
21 Pull-ups
50 Push-ups
50 Air Squats
30 Box Jumps (24″/20″)
30 Wall Balls (20#/14#)
9th annual Nugent Halloween Party:
Saturday night starting at 7:30pm and going until the Demogorgon escapes the upside down or Pennywise goes back to his sewer. 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)
Front Squat: 5RM & AMRAP 15 mins: Rows, Thrusters, and Pull-ups
AMRAP “Jackie” 15 mins: Rows, Thrusters, and Pull-ups
Complete as many rounds as possible in 15 mins of “Jackie”:
Row 1000m
50 Thrusters (45#/33#)
30 Pull-ups