Community. Coaching. Caring. Since 2009.
Hang Squat Snatch 1-1-1-1-1, using heaviest weight per set
Snatch Balance 1-1-1-1-1, using heaviest weight per set
21-15-9: Deadlifts and Overhead Squats21-15-9 reps, for time of:
Deadlift (225#/155#)
Overhead Squat (135#/95#)
Team WOD: Dumbbell Snatches, Sprints, BurpeesPartner up and alternate so each person completes:
8 rounds (each partner) for time of:
10 Dumbbell or (Kettlebell) Snatches (45#/30#)
100m Sprint
* You must complete 5 burpees each round while your partner completes their round.
** Burpees can be completed any point during the time your partner is completing their round but if they return and you have not done them you cannot begin your snatches until they are done.
Post total time.
Photo by @robcwilson
Tomorrow we will start our Teens class. There is plenty of room still to sign up. Registration covers three weeks so if they can’t make a certain week due to vacation or other camps their registration will continue into the next session (or we can prorate). We will be taking registrations at any time so no need to wait until August. Any questions let us know!
SRCF Tweens and Teens Class:
Here are the details for our new CrossFit Tweens and Teens Class that will begin this Monday 7/18 at 3pm!
Classes will feature a warm-up, skill or lift focus (example: proper running / rowing technique, jump rope, range of bodyweight movements, press, deadlift, squat, power clean and power snatch, etc.), then a CrossFit workout scaled appropriately, as well as a game or activity cool down. Classes will run approximately 50 minutes long. They will learn proper form and weight will be allowed as form and technique dictates (at the discretion of the coach). Most importantly it will be fun!
Note:
Schedule:
The 2016 CF Games begin NEXT week.
Complete as many rounds as possible in 17 mins of:
2 Rope Climbs (15 ft.)
Run 400m
Max rep Front Squats (135#/95#)
*Each round complete max reps unbroken FS (from ground).
**As soon as you drop the bar, start a new round. Rest only in front rack position. Score total reps FS.
Photo by @robcwilson
SRCF Tweens and Teens Class:
Here are the details for our new CrossFit Tweens and Teens Class that will begin this Monday 7/18 at 3pm!
Classes will feature a warm-up, skill or lift focus (example: proper running / rowing technique, jump rope, range of bodyweight movements, press, deadlift, squat, power clean and power snatch, etc.), then a CrossFit workout scaled appropriately, as well as a game or activity cool down. Classes will run approximately 50 minutes long. They will learn proper form and weight will be allowed as form and technique dictates (at the discretion of the coach). Most importantly it will be fun!
Note:
Schedule:
The 2016 CF Games begin NEXT week.
Alt EMOM 10 mins: Muscle-ups and Bar Muscle-upsEvery 1 min for 10 mins, alternating between:
2 Muscle-ups
2 Bar Muscle-ups
Alternate Ring MU and Bar MU.
For time:
Run 1000m
50 Thrusters (45#/33#)
40 Handstand Push-ups
30 Box Jump Overs (24″/20″)
20 Knees To Elbows
10 Muscle-ups
Photo by @robcwilson
SRCF Tweens and Teens Class:
It’s back! Our Teens class will now be a separate class for the summer and will run three times a week.
Here are the details for our new CrossFit Tweens and Teens Class that will begin next Monday 7/18 at 3pm!
Classes will feature a warm-up, skill or lift focus (example: proper running / rowing technique, jump rope, range of bodyweight movements, press, deadlift, squat, power clean and power snatch, etc.), then a CrossFit workout scaled appropriately, as well as a game or activity cool down. Classes will run approximately 50 minutes long. They will learn proper form and weight will be allowed as form and technique dictates (at the discretion of the coach). Most importantly it will be fun!
Note:
Schedule:
The 2016 CF Games begin NEXT week.
Every 1 min for 10 mins, alternating between:
2 Muscle-ups
2 Bar Muscle-ups
Alternate Ring MU and Bar MU. Scale 2 Ring MU to 2 Ring Dips. Scale 2 Bar MU to 2 Strict Pull-ups
Clean 1 Rep (Power or Squat)
Use the heaviest weight you can for each set.
Rest as needed between sets.
After “Grace”, work up to a heavy 1 rep on your Clean
Photo by @robcwilson
Grace for the benchmark today then a max clean after for a twist! Congrats to everyone who PR’d or did this one for their first time.
Parents: See yesterday’s post for details about our new SRCF Tweens and Teens class that starts next week (runs M/W/Th from 3-4pm through the end of August.
For time:
10 Squat Snatches (135#/95#)
50 Double Unders
8 Squat Snatches
40 Double Unders
6 Squat Snatches
30 Double Unders
4 Squat Snatches
20 Double Unders
2 Squat Snatches
10 Double Unders
Photo by @robcwilson
SRCF Tweens and Teens Class:
It’s back! Our Teens class will now be a separate class for the summer and will run three times a week.
Here are the details for our new CrossFit Tweens and Teens Class that will begin next Monday 7/18 at 3pm!
Classes will feature a warm-up, skill or lift focus (example: proper running / rowing technique, jump rope, range of bodyweight movements, press, deadlift, squat, power clean and power snatch, etc.), then a CrossFit workout scaled appropriately, as well as a game or activity cool down. Classes will run approximately 50 minutes long. They will learn proper form and weight will be allowed as form and technique dictates (at the discretion of the coach). Most importantly it will be fun!
Note:
Schedule:
The 2016 CF Games begin NEXT week.
Games Events: Masters and Teenagers
