snoridgecf

Alt EMOM 12 mins: Hang Squat Snatch and Rope Climbs & Josh

Alt EMOM 12 mins: Hang Squat Snatch and Rope Climbs

Every 1 min for 12 mins, alternating between:
2 Hang Squat Snatches, pick load
1 Rope Climb, 15 ft
*Scale Rope Climb to 1 minute of Footlock Progression/Practice or scale up to 1 Legless.

BTWB

Josh

For time:
21 Overhead Squats (95#/65#)
42 Pull-ups
15 Overhead Squats
30 Pull-ups
9 Overhead Squats
18 Pull-ups

BTWB

Photo by @robcwilson

“U.S. Army Staff Sgt. Joshua Hager, 29, of Broomfield, Colorado, was killed Thursday, Feb. 22, 2007, when an improvised explosive device detonated near his Humvee during combat operations in Ramadi, Iraq. Prior to his death, Hager was serving in the 1st Battalion, 9th Infantry Regiment, 2nd Brigade Combat Team, 2nd Infantry Division in Fort Carson, Colorado.

He is survived by his wife, Heather; son, Bayley; mother, Lois Knight; father, Kris; and stepbrother, Ensign Aaron Jozsef.” ~ crossfit.com

Results

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Shoulder Press 3-3-3-3-3

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

BTWB

Shoulder Press 3-3-3-3-3 & 3 RFT: Run, Box Jumps and Push Press

Shoulder Press 3-3-3-3-3

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

BTWB

3 RFT: Run, Box Jumps and Push Press

3 rounds for time of:
Run 400m
30 Box Jumps (24″/20″)
20 Push Press (115#/75#)

BTWB

Photo by @robcwilson

Events:

The 8th annual “Frankenchipper” is coming!

When: 10/22 Saturday at 9:30am (we will run waves)

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”. One of our favorite gym traditions is to see everyone in costume trying to work through a workout that is tougher than it looks. This WOD is a quick gasser that’s light but challenging.

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#)

8th annual Nugent Halloween Party:

Later that night starting at 7:30pm and going until the light drives the vampires back in their coffins. 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)

Results

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Back Squat 5-5-5 & Death By Burpees

Back Squat 5-5-5

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

BTWB

“Death By” – Burpees

Death By Burpee

With a continuously running clock perform:
1 Burpee in the first 1 min,
2 Burpees in the second 1 min
3 Burpees in the third 1 min
…
Continuing this for as long as you are able.

BTWB

Photo by @robcwilson

Results

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Squat Clean & Jerk 1-1-1-1-1

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

BTWB

Squat Clean & Jerk 1-1-1-1-1 & AMRAP 15 mins w/ Buy-in: Run then Squat Cleans and Muscle-ups

Squat Clean & Jerk 1-1-1-1-1

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

BTWB

AMRAP 15 mins w/ Buy-in: Run then Squat Cleans and Muscle-ups

In 15 mins do:
Run 1000m
then in the remaining time, AMRAP of:
5 Muscle-ups
5 Squat Cleans (155#/105#)

*Sub 5 Ring Dips for 5 MU each round.

BTWB

Photo by @robcwilson

Results

Results cont

Lifting: Hang Squat Snatches and Squat Snatches

Hang Squat Snatch 1-1-1-1-1, using heaviest weight per set
Squat Snatch 1-1-1-1-1, using heaviest weight per set
Regrip, adjust load as needed

BTWB

Team WOD: 1RM Snatch & Team WOD: AMRAP 12 mins: Double Unders and Power Snatch

Team WOD: 12 Min to find a 1RM Snatch

As a team of 2 take 12 minutes to find:

1RM Snatch
12 minutes total for each member to each establish a 1RM.
* One barbell per team. Change loads as needed.
** Alternate lifts until time is up.
*** Squat or Power
Post total weight/loads lifted as a team.

BTWB

Team WOD: AMRAP 12 mins: Double Unders and Power Snatch

As a team of 2 complete as many rounds as possible of:
25 Double Unders
12 Power Snatches (75#/55#)

* Alternate after each full round with your partner.
Post total rounds.

BTWB

Photo by @robcwilson

We need your help!

Rule #1 in our gym: Clean up after yourself.

We need your help to keep things organized, clean, and cared for. Please remember to put your equipment back neatly after you use it in the proper place. This means ALL equipment; whether it’s a PVC, abMat, dumbbell, band, box, ball or weight. Lately things have been getting sloppy. If you find something out of place do everyone a favor and put it where it goes, or better yet remind your WOD-buddy to put it back before they leave.

Making sure that ropes are hung and rollers are put back on their holders; bands, wall balls and kettlebells are sorted by color; and bumpers and weights are on the correct tree all mean when the next person needs to find it they know where to look.

Please also wipe down what you use, and throw the wipes away in the trash can in the lobbies, not in the chalk bucket.

Collars: Please don’t throw the collars back in the bucket. The red lock tabs can snap off easily which renders the collar useless. This means we then have to buy more. This can be avoided by placing the collars back in the bucket and not tossing them in from several feet away.

Thanks for helping keep our gym clean and awesome!

Results

Advanced RX: Lifting: Hang Snatch and Snatch & Pt. 1 2010 NW Regional Event & Pt. 2: Rows, AbMat Sit-ups and Kettlebell Overhead Walking Lunges

Advanced RX Class:

Lifting: Hang Squat Snatches and Squat Snatches

Hang Squat Snatch 1-1-1-1-1, using heaviest weight per set
Squat Snatch 1-1-1-1-1, using heaviest weight per set
Regrip, adjust load as needed

BTWB

Pt. 1 2010 Northwest Regional Event

3 rounds for time of:
10 Overhead Squats (135#/95#)
50 Double Unders

Rest 5 minutes then complete Pt. 2

BTWB

Pt. 2: 3 RFT: Rows, AbMat Sit-ups and Kettlebell Overhead Walking Lunges

3 rounds for time of:
Row 300m
40 AbMat Sit-ups
10 Kettlebell Overhead Walking Lunges (Choose load)

BTWB

Photo by @robcwilson

Throwback to the 2009 CF Games at the Ranch. Find the movie on Netflix.

Every Second Counts Now on Netflix

Results

Front Squat 2-2-2-2-2 & AMRAP 12 mins: Front Squats, Hand Release Push-Ups and Box Jumps

Front Squat 2-2-2-2-2

Rest as needed between sets.

BTWB

AMRAP 12 mins: Front Squats, Hand Release Push-Ups and Box Jumps

Complete as many rounds as possible in 12 mins of:
9 Front Squats (95#/65#)
12 Hand Release Push-Ups
15 Box Jumps (24″/20″)

BTWB

Photo by @robcwilson

“Saimo” shirts and tanks are in!
If you preordered we will be billing them on Mindbody over the next couple days automatically rather than waiting to hand them out. Once the total of shirts are billed we will announce how much money is raised for the Saimo family on behalf of Sam.

Results

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