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Alt EMOM 10 mins: Muscle-ups and Toes-to-barsEvery 1 min for 10 mins, alternating between: 3 Muscle-ups 7 Toes-to-bars
* Odd Minutes: MU / Even Minutes: T2B. Scale # of reps or sub 3 Ring Dips for MU.
Each for time: Row: 4x 500m
Rest 2 mins between efforts.
Pic by @robcwilson
Way too many cherry pickers today! No barbells = no one wants to row.
Squat Snatch 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
“Bionic”5 rounds for time of:
6 Sumo Deadlift High Pulls (95#/65#)
6 Burpees
6 Front Squats (95#/65#)
6 Kettlebell Swings (53#/35#)
6 Hang Power Snatches (95#/65#)
ATTENTION:
Tomorrow (Wednesday) during the AM classes (0830 and 0930) we will be having the carpets cleaned in the lobby and kids area (Squatch Cave).
CrossFit Games winner Ben Smith lifting for the first time 2 weeks after the Games and he does a 5×5 Front Squat. From the ground including a full clean. Up to 340 lbs. That’s pretty fit.
Ben Smith, 275-295-315-330-340 lb. – [video]
3 RFT: Run, Pull-ups, and Handstand Push-ups3 rounds for time of:
Run 400m
25 Pull-ups
15 Handstand Push-ups
ATTENTION:
On Wednesday during the AM classes (0830 and 0930) we will be having the carpets cleaned in the lobby and kids area (Squatch Cave).
Close Grip Snatch 1-1-1-1-1, using heaviest weight per set
Overhead Squat (close grip) 1-1-1-1-1, using heaviest weight per set
Team WOD: Runs, Overhead Squats, Rope ClimbsIn teams of 2 complete:
AMRAP#1 in 10 Minutes:
200m Run
Max Rep Overhead Squat (95#/65#)
* Rest 2 Minutes
AMRAP #2 10 Minutes:
200m Run
Max Rep Rope Climbs (15′)
* One team member runs while other completes max reps of each AMRAP. Switch after each run. Score total reps as a team.
** Sub 2 Supine Rope Climbs to each Rope Climb.
*** If class size is large start 1/2 teams on AMRAP #1 and other teams on AMRAP #2
Pic by @robcwilson
Registration for the 2015 CrossFit Team Series is open. The two-part series will be held on Sept. 8-14, and Oct. 6-12.
Get your team together! You will need 2 male and 2 female teammates. For the team series you can choose scaled or RX for each workout either week (no requirement to RX all workouts both weeks to compete). There will be a series of workouts released for both weeks in which you will have 6 days to complete them and submit your scores.
Spencer had an idea for any teams that hadn’t yet registered to divert their team fee instead into a pool used to purchase gym equipment. If you are interested in that option let us know!
Close Grip Snatch 1-1-1-1-1, using heaviest weight per set
Close Grip Overhead Squat 1-1-1-1-1, using heaviest weight per set
* Perform as a complex
FT: Overhead Squats and Bar Muscle UpsFor time:
10 Overhead Squats (135#/95#)
2 Bar Muscle Ups
9 Overhead Squats
2 Bar Muscle Ups
8 Overhead Squats
2 Bar Muscle Ups
7 Overhead Squats
2 Bar Muscle Ups
6 Overhead Squats
2 Bar Muscle Ups
5 Overhead Squats
2 Bar Muscle Ups
4 Overhead Squats
2 Bar Muscle Ups
3 Overhead Squats
2 Bar Muscle Ups
2 Overhead Squats
2 Bar Muscle Ups
1 Overhead Squat
2 Bar Muscle Ups
Photo by @robcwilson
Deadlift 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Be smart, do not add weight if you are compromising your position.
7 rounds for time of:
6 Deadlifts (225#/155#)
9 Wall Balls (20#/14#)
12 Kettlebell Swings (53#/35#)
24 Double Unders
EMOM for 7 mins: Hang Power Cleans and Hang Squat CleansEvery 1 min for 7 mins do:
1 Hang Power Clean
1 Hang Squat Clean
3 rounds for time of:
15 Hang Power Cleans (135#/95#)
15 Burpees
1 Push Press + 1 Push Jerk + 1 Split Jerk 1-1-1-1-1
Use the heaviest weight you can for each set.
Each for time:
Run: 4x 400 m
Rest 2 mins between efforts.
Pic by @ robcwilson
REMINDER:
Tommorow is Coach Rona’s Mobility seminar on Thursday 9:30am and 7pm. If you didn’t catch it last week then show up this week. You will learn tons of good stuff to improve your recovery, mobility, and flexibility (like the above pic).
Do you have questions about what mobility is? Have range of motion (ROM) you want to get back? Need some more mobility tricks to add to what you are already doing? Are you wondering how to use items in the mobility (torture) bin? Then this is for you!
SRCF is offering another 2 mini mobility clinics:
Coach Rona will go over some of the basic stretches and mobi basics everyone should know including a quick how-to on voodoo bands, rollers, and mobility with a ball.
Events:
Registration for the 2015 CrossFit Team Series is open. The two-part series will be held on Sept. 8-14, and Oct. 6-12.
Grab 3 teammates and make a team!
Great highlight video from the Games: 2015 Games Highlights
