Month: October 2019
Bench Press: 5-5-5-5 & FT: Air Squats, Kettlebell Swings and Ring Dips
Bench Press: 5-5-5-5
Bench Press 5-5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
FT: Air Squats, Kettlebell Swings and Ring Dips
For time:
75 Air Squats
50 Kettlebell Swings (53#/35#)
20 Ring Dips
50 Air Squats
35 Kettlebell Swings
15 Ring Dips
25 Air Squats
20 Kettlebell Swings
10 Ring Dips
Photo by @robcwilson
Lifting: 1 Hang Power Clean + 1 Hang Squat Clean & AMRAP 8 mins: Double Unders, Burpees and Dumbbell Snatches
Lifting: 1 Hang Power Clean + 1 Hang Squat Clean
Hang Power Clean 1-1-1-1-1, using heaviest weight per set
Hang Squat Clean 1-1-1-1-1, using heaviest weight per set
* Complex 1 HPC + 1 HC, use mats
AMRAP 8 mins: Double Unders, Burpees and Dumbbell Snatches
Complete as many rounds as possible in 8 mins of:
30 Double Unders
6 Burpees
10 Dumbbell Snatches
* Choose DB load, alternating snatch
Photo by @robcwilson
Hildy
Hildy
For time:
100 Row Calories
75 Thrusters (45#/35#)
50 Pull-ups
75 Wall Balls (20#/14#)
100 Row Calories
* If you’ve got a 20/14 lbs vest or body armor, wear it.
Army Spc. Hilda Clayton, 22, of Augusta, Georgia, died from injuries sustained when a mortar malfunctioned during an Afghan National Army training exercise in Qaraghahi, Afghanistan. Clayton, assigned to the 55th Signal Company and the 21st Signal Brigade in Fort Meade, Maryland, was providing Combat Camera support at the time of her death.
She is survived by her husband, Chase Clayton. ~ www.crossfit.com
Photo by @robcwilson
Sign up for the CF Games 2020 Open! It begins on 10/10. That’s less than 10 days away!
We will program the Open WOD each Friday for the 5 consecutive weeks starting on 10/11. You will have the choice of performing the RX or scaled version of each Open workout from week to week. We will have you take turns judging and working out.
The fun of the Open is the atmosphere of “Friday Night Lights”, the camaraderie, the booze and beer after, the accountability that signing up brings by forcing you to come in and get it done, and the feeling of accomplishment you get no matter how you do after each weekly challenge. Don’t sit on the sidelines. Sign up, get in the gym and you just might surprise yourself with what you will accomplish.
SRCF Registered Athletes: 4
Learn more about the Open
Push Press: 3-3-3-3-3 & 5 RFT: Knees To Elbows, Push Press and Run
Push Press: 3-3-3-3-3
Push Press 3-3-3-3-3
Use the heaviest wbeight you can for each set.
Rest as needed between sets.
5 RFT: Knees To Elbows, Push Press and Run
5 rounds for time of:
10 Knees To Elbows
15 Push Press (95#/65#)
Run 200m
Photo by @robcwilson