Community. Coaching. Caring. Since 2009.
Back Squat 2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 14 mins: Single Arm Devil Press, Single Dumbbell Box Step-ups and Toes-to-barsComplete as many rounds as possible in 14 mins of:
10 Single Arm Devil Press (50#/35#)
10 Single Dumbbell Box Step-ups (50#/35# at 24″/20″)
10 Toes-to-bars
Photo by @robcwilson @snoridgecrossfit
As a team of 2 complete 3 rounds for time of:
50 Partner Alternating Wall Balls (20#/14#)
40 Shoulder-to-overheads (115#/75#)
30 Squat Cleans (115#/75#)
* Alternate WB throws and one works/rests for bar movements. One bar and one med ball per team.
Solo WOD: 3 RFT: Wall Balls, Shoulder-to-Overheads, and Squat Cleans3 rounds for time of:
21 Wall Balls (20#/14#)
15 Shoulder-to-Overheads (115#/75#)
9 Squat Cleans (115#/75#)
Photo by @robcwilson @snoridgecrossfit
Welcome Zeke to the ranks of the SRCF Coaches! Zeke will be coaching the 5pm Monday and the NEW 8:30am Saturday classes. We are cancelling the 10:30am class due to lack of attendance.
Teens Class: We will resume our SRCF Teens class starting Tuesday 10/19. Classes are available every week on Tuesdays 4:00 – 5:00pm and Friday 2:00 – 3:00pm.
Deadlift 2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Work up to heavy load not a 2RM. This shouldbe prep for the DL volume in “Donny”
Donny21-15-9-9-15-21 reps, for time of:
Deadlift (225#/155#)
Burpee
U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, Iowa, assigned to the 1st Battalion, 133rd Infantry Regiment, Iowa Army National Guard, based in Waterloo, Iowa, died April 13, 2011, in Laghman province, Afghanistan, of wounds suffered when insurgents attacked his unit using an improvised explosive device. He is survived by his mother and stepfather, Roger and Becky Poock; his father and stepmother, Jeff and Jeanie Nichols; and his brothers, Nick and Joe.
* DL should be a moderate load that you can handle 2-3 sets max per round all the way through. Scale appropriately!
Photo by @robcwilson @snoridgecrossfit
CrossFit Launches CrossFit Precision Care, Files 2 Trademarks
Alt EMOM 12 mins: Kipping Pull-up and Handstand Walk PracticeEvery 1 min for 12 mins, alternating between:
5 Kipping Pull-up Practices
Handstand Walk Practice, 30 secs
* Scale up PU practice to C2B or down to banded/negatives practice. Scale HS Walk to HS Hold/Shoulder Taps or Box Pike with Shoulder Taps.
Complete as many rounds as possible in 20 mins of:
Run 400m
10 Handstand Push-ups
25 Air Squats
1 Rope Climb
* Scale 1 RC to 2 Supine RC, HSPU to 1 abMat, Box Pike or DB/KB Press
Photo by @robcwilson @snoridgecrossfit
Back Squat 3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Row: 250m / 500m / 1000m / 500m / 250m, rest 1 minEach for time:
Row 250m
Row 500m
Row 1000m
Row 500m
Row 250m
Rest 1 min between efforts.
* Write/log time for each distance
Photo by @robcwilson @snoridgecrossfit
Hang Power Snatch 3-3-2-2-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 18 mins: Power Snatches, Lateral Burpees and Double UndersComplete as many rounds as possible in 18 mins of:
5 Power Snatches (95#/65#)
10 Lateral Burpees (Over Barbell)
35 Double Unders
Photo by @robcwilson @snoridgecrossfit
Results
Bench Press 7-7-7-7
Use the heaviest weight you can for each set.
Rest as needed between sets.
Chipper: Runs, Wall Balls, Muscle-upsFor time:
Run 400m
30 Wall Balls (20#/14#)
10 Muscle-ups
30 Wall Balls
10 Muscle-ups
30 Wall Balls
Run 400m
* Scale Ring MU to 10 BMU or 10 Strict Pull-ups or 20 Ring Rows each set.
Photo by @robcwilson @snoridgecrossfit
Team WOD: “Jackie” PlusAs a team of 2 complete for time:
2400m Row
— then —
2 rounds of:
50 Thrusters (75#/55#)
50 Pull-ups
As a team of 2, complete the row then break up reps for 2 RFT. One partner works at a time, one rower, one barbell.
Solo Option: “Jackie”
For time:
1000m Row
50 Thrusters (45#/35#)
30 Pull-ups
For time:
Run 200m
21 Hollow Rocks
21 AbMat Sit-ups
Run 100m
15 Hollow Rocks
15 AbMat Sit-ups
Run 50m
9 Hollow Rocks
9 AbMat Sit-ups
Photo by @robcwilson @snoridgecrossfit
Every 2 mins for 12 mins do:
1 1 Power Clean + 1 Hang Power Clean + 1 Jerk, pick load
5x 3 mins AMReps: Run and Power Clean & Jerks5 rounds, 3 mins each, for max reps of:
400m Run
max reps in remaining time Power Clean & Jerks (135#/95#)
Rest 2 mins between each round.
Photo by @robcwilson @snoridgecrossfit
Back Squat 4-4-4-4Back Squat 4-4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
4 RFT: Row Cal, Wall Balls, Box Jump Overs, and Ball Slams4 rounds for time of:
12 Row Calories
12 Wall Balls (20#/14#)
12 Box Jump Overs (24″/20″)
12 Ball Slams (30#/20#)
Photos by @robcwilson @snoridgecrossfit