Month: June 2018

Team WOD: Runs, Power Clean & Jerks, Box Jumps

Team WOD: Runs, Power Clean & Jerks, Box Jumps

As A Team of 2, Complete For Time:
800m Run (as a team)
40 Power Clean & Jerks (135#/95#)
20 Box Jumps (30″/24″)
400m Run (as a team)
30 Power Clean & Jerks
30 Box Jumps
200m Run (as a team)
20 Power Clean & Jerks
40 Box Jumps

* Alternate reps as needed with your partner
** One bar, one box
Post total time.

BTWB
Photo by @robcwilson
Our Red, White and Blue shirts and tanks will be here on Monday afternoon. Pick yours up on Tuesday. Be ready for the 4th.
If you are going to the Snoqualmie Ridge Fireworks on the 4th show then wear your SRCF Patriotic shirt and lets stand out!
4th of July Schedule:

  • 9:30 class
  • 10:30 class
  • All other class times cancelled that day (rest of week are normal hours)
  • No sign ups, just show up!

Dave Castro Tells Us What to Expect at 2018 Games
Understanding CrossFit

Results

Advanced RX: Clean & Jerk 1-1-1 & FT: Run, Clean & Jerks and Run

Advanced RX: Clean & Jerk 1-1-1

Clean & Jerk 1-1-1

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

BTWB

FT: Run, Clean & Jerks and Run

For time:
Run 800m
30 Clean & Jerks (Choose load)
Run 800m

BTWB
Photo by @robcwilson
Our Red, White and Blue shirts and tanks will be here on Monday afternoon. Pick yours up on Tuesday. Be ready for the 4th.
If you are going to the Snoqualmie Ridge Fireworks on the 4th show then wear your SRCF Patriotic shirt and lets stand out!
4th of July Schedule:

  • 9:30 class
  • 10:30 class
  • All other class times cancelled that day (rest of week are normal hours)
  • No sign ups, just show up!

Dave Castro Tells Us What to Expect at 2018 Games
Understanding CrossFit

Results

Weighted Pull-up or Strict Pull-up 3-3-3-3-3 & FT: Rows, Wall Balls and Pull-ups

Weighted Pull-up or Strict Pull-up 3-3-3-3-3

Weighted Pull-up 3-3-3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.
* Choose Weighted or Strict (bodyweight)

BTWB

FT: Rows, Wall Balls and Pull-ups

For time:
Row 1000m
50 Wall Balls (20#/14#)
30 Pull-ups

BTWB
Photo by @robcwilson

Results

Results cont

Lifting: 1 Squat Snatch + 1 Overhead Squat & 3 RFT: Run, Overhead Squats and Toes-to-bars

Lifting: 1 Squat Snatch + 1 Overhead Squat

Squat Snatch 1-1-1-1-1, using heaviest weight per set
Overhead Squat 1-1-1-1-1, using heaviest weight per set
* Complex 1+1

BTWB

3 RFT: Run, Overhead Squats and Toes-to-bars

3 rounds for time of:
Run 400m
30 Overhead Squats (75#/55#)
20 Toes-to-bars

BTWB
Photo by @robcwilson
Our Red, White and Blue shirts and tanks will be here on Monday afternoon. Pick yours up on Tuesday. Be ready for the 4th. If you are going to the Snoqualmie Fireworks show then wear your SRCF Patriotic shirt and lets stand out!
4th of July Schedule:

  • 9:30 class
  • 10:30 class
  • All other class times cancelled that day (rest of week are normal hours)
  • No sign ups, just show up!

The Overhead Squat
CrossFit Extends Contract With Madison

Results

Thruster: 3RM & AMRAP 20 mins: Med Ball Cleans, Box Jumps and Runs

Thruster: 3RM

Find your Thruster 3 Rep Max.

BTWB

AMRAP 20 mins: Med Ball Cleans, Box Jumps and Runs

Complete as many rounds as possible in 20 mins of:
10 Medicine Ball Cleans (20#/14#)
15 Box Jumps (24″/20″)
Run 400m

BTWB

Lifting: Deadlifts and Bent Over Barbell Rows & 5 RFT: Muscle-ups, Deadlifts and AbMat Sit-ups

Lifting: Deadlifts and Bent Over Barbell Rows

Deadlift 3-3-3, using heaviest weight per set
Bent Over Barbell Row 6-6-6, using heaviest weight per set
* Alternate movements

BTWB

5 RFT: Muscle-ups, Deadlifts and AbMat Sit-ups

5 rounds for time of:
5 Muscle-ups
10 Deadlifts (225#/155#)
25 AbMat Sit-ups
* Sub 10 Ring Dips each round for MU

BTWB

Photos by @robcwilson
4th of July Schedule:

  • 9:30 class
  • 10:30 class
  • All other class times cancelled that day (rest of week are normal hours)

Results

Results cont