Author: snoridgecf
Team WOD: Thrusters, Sumo Deadlift High-pulls, Hang Power Cleans
Team WOD: Thrusters, Sumo Deadlift High-pulls, Hang Power Cleans
As a Team of 2 complete as many rounds as possible in 20 mins of:
6 Thrusters (95#/65#)
7 Sumo Deadlift High-pulls (95#/65#)
8 Hang Power Cleans (95#/65#)
Post total rounds.
* One barbell per team
** Alternate each exercise with your partner, one works while one rests (Partner 1 completes all 6 Thruster, then partner 2 does 7 SDHP, etc.)
Advanced RX: Hang Cluster : 1 Rep Max & 9-7-5-3: Hang Power Cleans, Thrusters, Bar Muscle-ups and Lateral Burpee (Over Barbell)
Hang Cluster : 1 Rep Max9-7-5-3: Hang Power Cleans, Thrusters, Bar Muscle-ups and Lateral Burpee (Over Barbell)
9-7-5-3 reps, for time of:
Hang Power Clean, 155/105 lbs
Thruster, 155/105 lbs
Bar Muscle-up
Lateral Burpee (Over Barbell)
Checkout: 21-15-9: Row (calories) and Farmers Walk (Kettlebell)
21-15-9 reps, for time of:
Row (calories)
Farmers Walk (Kettlebell), 53 lbs, 50m
BTWB
Photo by @robcwilson
We are at 24 people in the Open. Get registered. It’s coming.
Also we will be having a SFH tasting/sample event in Week 1 of the Open and Kenny from will not only provide samples but talk to each class about the different supplements.
Our Friday Night Lights this year will be more fun the more people that sign up. Don’t hold out, there is no pressure or expectation other than what you put on yourself!
Muscle-up Practice & FT: Muscle-ups, Box Jump Overs and Rows
Squat Snatch 1-1-1-1-1 & 3 RFT: Run, Handstand Push-ups and Hang Squat Snatches
Squat Snatch 1-1-1-1-1
Squat Snatch 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
3 RFT: Run, Handstand Push-ups and Hang Squat Snatches
3 rounds for time of:
Run 400m
21 Handstand Push-ups
12 Hang Squat Snatches (135#/95#)
BTWB
Photo by @robcwilson
SRCF Open Athlete Count:
We are up to 21 signed up for.
Squat Clean 3-3-3-1-1-1
Squat Clean 3-3-3-1-1-1
Squat Clean 3-3-3-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Touch and go for 3
Team WOD: Deadlifts, Wall Balls, AbMat Sit-ups
Team WOD: Deadlifts, Wall Balls, AbMat Sit-ups
Work in teams of two.
Complete as many rounds as possible in 20 mins of:
9 Deadlifts (185#/135#)
12 Wall Balls (20#/14#)
15 AbMat Sit-ups
Post total rounds.
* Alternate exercises: Team member 1 starts with deadlifts. When he/she reaches 9 DL, team member 2 starts the wallballs. When he/she finishes 12 WBs, team member 1 starts the AbMat Sit-ups. When he/she finishes team member 2 starts DL, continuing alternating each exercise.
Advanced RX: Squat Clean 3-3-3-1-1-1 & 2009 CrossFit Games Final Chipper
Advanced RX Class:
Squat Clean 3-3-3-1-1-1
Squat Clean 3-3-3-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
*Touch and go for 3
“2009 CrossFit Games Final Chipper”
For time:
15 Squat Cleans (155#/105#)
30 Toes To Bars
30 Box Jumps (24″/20″)
15 Muscle Ups
30 Dumbbell Push Press (40#/25#)
30 Double Unders
15 Thrusters (135#/95#)
30 Pull-ups
30 Burpees
300 feet Overhead Walking lunge (45#/25# bumper)
Post total time.
BTWB
Photo by @robcwilson
Happy birthday to my personal favorite Coach! Michelle picked the final Games chipper from 2009 for her birthday workout. This WOD brings back memories from our first vacation to watch the CrossFit Games in Aromas, CA. Watching Games athletes do this is much better than doing it yourself.
We are up to 20 athletes signed up for the Open. Get signed up as we are looking for at least 50!
Back Squat : 2 Rep Max & 6 RFT: Pull-ups, Kettlebell Swings and Double Unders
Back Squat : 2 Rep Max6 RFT: Pull-ups, Kettlebell Swings and Double Unders
6 rounds for time of:
10 Pull-ups
20 Kettlebell Swings (53#/35#)
30 Double Unders
Hang Power Clean & Jerk : 1 Rep Max & The Chief
The Chief
For 5 cycles:
AMRAP in 3 mins of:
3 Power Cleans (135#/95#)
6 Push-ups
9 Air Squats
Rest 1 min between each cycle.
For each cycle restart the AMRAP.
Partial rounds count for each cycle.
BTWB
Photo by @robcwilson
We are up to 18 people registered for the CrossFit Open (only 3 women). Sign up now! You will want to be a part of the Open once “Friday Night Lights” rolls around.
For details on the Games Season including the Open and Regionals see below.
Events:
Next Friday night 1/29 the ladies of SRCF are organizing a snow tubing trip up to Snoqualmie Summit. Details are on the whiteboard at the gym.
2016 Reebok CrossFit Games Season Schedule