Community. Coaching. Caring. Since 2009.
Happy New Year’s! Stay safe, have fun and be smart. We hope to see everyone back in the gym starting on Wednesday.
HOLIDAY SCHEDULE:
Team WOD: Chipper: Row, Kettlebell Swings, Double Unders and Overhead SquatsAs a team of 2 complete for time:
150 Row (Cal)
150 Kettlebell Swings (53#/35#)
300 Double Unders
150 Overhead Squats (75#/55#)
* Alternate work/rest with your partner.
Photo by @robwilson
Have a safe and happy new year! See you all in 2019!
HOLIDAY SCHEDULE:
Power Snatch 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
3 rounds for time of:
Row 750m
10 Power Snatches (135#/95#)
Rest 2 mins
Checkout WOD: Toes 2 Rings, Muscle-up + Ring Dips, Handstand Walk5 rounds for time of:
3 Toes Through Rings
1 Muscle-up
2 Ring Dips
12 ft Handstand Walk
*Complete 2 ring dips at the top of the MU.
Post total time.
Photo by @robwilson
Have a safe and happy new year! See you all in 2019!
HOLIDAY SCHEDULE:
Deadlift 2-2-2, using heaviest weight per set
Bent Over Barbell Row 4-4-4, using heaviest weight per set
* Alternate sets with bent over row
2015 Masters Qualifier Event 421-15-9 reps, for time of:
Deadlift (225#/155#)
Box Jump (24″/20″)
Handstand Push-up
Photo by @robcwilson
HOLIDAY SCHEDULE:
Hang Power Clean & Jerk 2-2-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 15 mins: Hang Power Cleans, Pull-ups and BurpeesComplete as many rounds as possible in 15 mins of:
5 Hang Power Cleans (135#/95#)
7 Pull-ups
9 Burpees
Photo by @robcwilson
HOLIDAY SCHEDULE:
Michele Letendre on Laura Horvath: “I think this is a really important part of her career”
Results
Results cont
Thruster 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
50-35-20: Row, Wall Balls and AbMat Sit-ups50-35-20 reps, for time of:
Row Calories
Wall Ball (20#/14#)
AbMat Sit-up
Photo by @robwilson
Welcome back!
HOLIDAY SCHEDULE:
12 WOD’s of Christmas at SRCF!For Time:
1 Sumo Deadlift High Pull (75#/55#)
2 Thrusters (75#/55#)
3 Push Press (75#/55#)
4 Power Cleans (75#/55#)
5 Deadlifts (75#/55#)
6 Kettlebell Swings (53#/35#)
7 Pull-ups
8 Knees-to-Elbows
9 Box Jumps (24″/20″)
10 Double Unders
11 Overhead Walking Lunge Steps (45#/25# Plate)
12 Burpees
*Like the song the “12 Days of Christmas”, complete each exercise in ascending order then work back down, adding one exercise per round.
Ex. On the 1st day of Xmas, my coaches gave to me, one Sumo Deadlift High Pull; on the 2nd day of Xmas my coaches gave to me, 2 Thrusters and 1 SDHP; on the 3rd day of Xmas, my coaches gave to me, 3 Push Press, 2 Thrusters, and 1 SDHP; etc.
Photo by @robcwilson
Four waves of festive fitness for the Christmas WOD yesterday (45 Santa’s Helpers)! The photo backdrop with Rob was a hit and there were so many priceless moments captured from both the workout that Rob will share soon.
Reminder below for next week’s schedule.
We hope everyone has a Happy Holidays and Merry Christmas!
HOLIDAY SCHEDULE:
The CrossFit Open is coming! Make a New Year’s resolution to do the Open this year.
2019 CrossFit Open Dates Are Here
Results
Results cont
Weighted Pull-up 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Weighted Pull-up 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
4 RFT: Double Unders, Burpees and Runs4 rounds for time of:
50 Double Unders
20 Burpees
Run 400m
Photo by @robcwilson
AMRAP 10 mins: Box Jumps, Deadlifts, Handstand Push-ups and Med Ball CleansComplete as many rounds as possible in 10 mins of:
3 Box Jumps (30″/24″)
5 Deadlifts (225#/155#)
7 Handstand Push-ups
9 Medicine Ball Cleans (20#/14#)
Photo by @robcwilson