FT: 400 m, Back Squats, 400 m and 6 more
For time:
Run, 400 m
24 Back Squats, 135/95 lbs
Run, 400 m
18 Thrusters, 135/95 lbs
Run, 400 m
12 Back Squats, 135/95 lbs
Run, 400 m
6 Thrusters, 135/95 lbs
Run, 400 m
Community. Coaching. Caring.
For time:
Run, 400 m
24 Back Squats, 135/95 lbs
Run, 400 m
18 Thrusters, 135/95 lbs
Run, 400 m
12 Back Squats, 135/95 lbs
Run, 400 m
6 Thrusters, 135/95 lbs
Run, 400 m
For time:
Run 400m
24 Back Squats (135#/95#)
Run 400m
18 Thrusters (135#/95#)
Run 400m
12 Back Squats
Run 400m
6 Thrusters
Run 400m
2 rounds for time of:
6 Strict Handstand Push-ups
10 Strict Toes To Bars
12 V-ups
Photo by @robcwilson
Tomorrow is the Halloween Party and NOT the “Frankenchipper WOD”. That is next Saturday on what is traditionally known as “Halloween”. This message is for someone not to be named (that rhymes with “tank”) who was going to wear a costume tomorrow. Why in the world I didn’t let him is beyond me.
Events:
Saturday 10/24 SRCF Halloween Costume Party:
Start planning ahead for the SRCF Halloween Costume Party on Saturday Oct. 24th at 7:30pm. You will need a costume and a dish to bring. The party will be at our house. Evite is posted to the Facebook group so please click on it and RSVP.
Saturday 10/31 SRCF “Frankenchipper” WOD:
On Saturday Oct. 31st we will have our annual “Frankenchipper” costume WOD. Recycle your costume or borrow something from the kids, either way if you don’t wear one you will get a devilish penalty.
Bench Press 5-5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
Bench Press 5-5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
Complete as many rounds as possible in 15 mins of:
3 Hang Power Cleans (185#/135#)
5 Strict Pull-ups
7 Push Up – Deficit (45#/25# bumper plates)
9 Kettlebell Swings (70#/53#)
Squat Snatch 1-1-1-1-1, using heaviest weight per set
Overhead Squat 1-1-1-1-1, using heaviest weight per set
Squat Snatch 1-1-1-1-1, using heaviest weight per set
Overhead Squat 1-1-1-1-1, using heaviest weight per set
3 rounds for time of:
10 Overhead Squats (135#/95#)
50 Double Unders
5 Bar Muscle Ups
Photo by @robcwilson
Events:
Saturday 10/24 SRCF Halloween Costume Party:
Start planning ahead for the SRCF Halloween Costume Party on Saturday Oct. 24th at 7:30pm. You will need a costume and a dish to bring. The party will be at our house. Evite is posted to the Facebook group so please click on it and RSVP if you didn’t see it in your email.
Saturday 10/31 SRCF “Frankenchipper” WOD:
On Saturday Oct. 31st we will have our annual “Frankenchipper” costume WOD. Recycle your costume or borrow something from the kids, either way if you don’t wear one you will get a devilish penalty.
“Dissecting the Squat” – CrossFit Journal [article]
3 rounds, 1 min per station, of:
Row (calories)
Medicine Ball Clean (20#/14#)
Box Jump (24″/20″)
Knees To Elbow
Rest 1 min
Perform this like “Fight Gone Bad,” by rotating
immediately to the next station every 1 min,
the clock does not stop or reset between stations.
Total reps each round.
Clean 1-1-1-1-1, using heaviest weight per set
Front Squat 1-1-1-1-1, using heaviest weight per set
1 full clean + 1 FS
2 person team must complete 100 Thrusters (135#/95#) for time:
1 team member completes 5 burpees then completes as many Thrusters as possible. At top of next minute other partner does 5 burpees and performs as many Thrusters as possible. Alternate each minute until the team has reached 100 Thrusters.
Post total time and total reps/load for thrusters.
Will P., Peter S., and Mike M. all started OnRamp together and recently all hit their 250th WOD! Along with Joe W. and Curtis L. (who are still going at it) they have all made huge fitness gains.
Photo by @robcwilson
Events:
Saturday 10/24 SRCF Halloween Costume Party:
Start planning ahead for the SRCF Halloween Costume Party on Saturday Oct. 24th at 7:30pm. You will need a costume and a dish to bring. The party will be at our house. Evite is posted to the Facebook group so please click on it and RSVP if you didn’t see it in your email.
Saturday 10/31 SRCF “Frankenchipper” WOD:
On Saturday Oct. 31st we will have our annual “Frankenchipper” costume WOD. Recycle your costume or borrow something from the kids, either way if you don’t wear one you will get a devilish penalty.