Community. Coaching. Caring. Since 2009.
Bench Press 5-5-5Bench Press 5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
4 rounds for time of:
Row 250m
20 Push-up (hand release)
10 Squat Snatches (95#/65#)
Rest 1 min
EMOM for 7 mins: Power Cleans, Hang Squat Cleans and Front SquatsEvery 1 min for 7 mins do:
1 Power Clean, pick load
1 Hang Squat Clean, pick load
1 Front Squat, pick load
For time:
100 Double Unders
30 Pull-ups
30 Front Squats (135#/95#)
30 Pull-ups
100 Double Unders
Photo by @robcwilson
The 2016 CrossFit Games are less than a month away and we are working across the coaches on coverage to minimize disruptions to our class schedule. Stay tuned!
Events:
Summer’s here so that means suns out, grills out! We are looking into planning a SRCF Summer Potluck BBQ at Jeanne Hansen Park in Snoqualmie Ridge in July or August (depending on availability). Having it at the park means space for games, kiddos, and using the picnic shelter and grills. We are trying to gauge interest so let us know if you are “in”!
Deadlift 3-3-3-3Deadlift 3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
21-15-9 reps, for time of:
Deadlift (225#/155#)
Handstand Push-up
Photo by @robcwilson
Benchmark Girl for the week is done. Next week will bring another classic test.
Alt EMOM 10 mins: Strict Pull-ups and Ring DipsEvery 1 min for 10 mins, alternating between:
5 Strict Pull-ups
5 Ring Dips
25-20-15-10-5 reps, for time of:
Wall Ball (20#/14#)
Kettlebell Swing (70#/53#)
Box Jump Over (24″/20″)
Back Squat 4-4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
3 RFT: Runs, Back Squats and AbMat Sit-ups3 rounds for time of:
Run 400m
20 Back Squats (135#/95#)
50 AbMat Sit-ups
Photo by @robcwilson
Benchmark “Girl” of the week will be this Wednesday. Stay tuned and no hints will be given.
Looking for a summer competition? The Elysian Games will be at Woodinville Sports Fields on August 13-14th. There are plenty of categories (Individual, Scaled, RX, Teen’s, Masters, Team) to choose from.
East Regional Highlights
Front Squat Pause 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
3 sec pause at bottom. Alternate Weighted Pull-ups with each Pause Front Squat set (Squat, Pull-up, Squat, etc.)
Front Squat (3 Second Pause) 2-2-2-2-2
Weighted Pull-up 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
*3 sec pause at bottom. Alternate Weighted Pull-ups with each Pause Front Squat set (Squat, Pull-up, Squat, etc.)
“FGB Style” – Squat Cleans, Ring Push-ups and Row Calories5 rounds, 1 min per station, max reps of:
Squat Clean (185#/135#)
Ring Push-up
Row Calories
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.
Photo by @robcwilson
Last year’s 14-15 Teen’s Champs move up a category:
Update Show: Skype With Sydney Sullivan
Every 1 min for 10 mins, alternating between:
5 Deadlifts, pick load
5 Box Jumps, 30/24 in
Every 1 min for 10 mins, alternating between:
5 Deadlifts, pick load
5 Box Jumps (30″/24″)
2 rounds for time of:
50 Walking Lunges
25 Toes-to-bars
50 Push Press (75#/55#)
