Community. Coaching. Caring. Since 2009.
Every 1 min for 7 mins do:
1 Hang Squat Snatch
1 Overhead Squat
*Choose load
3 rounds for time of:
75 Double Unders
50 Air Squats
Run 200m
3 RFT: Toes-to-bars and Hollow Rocks3 rounds for time of:
10 Toes-to-bars
15 Hollow Rocks
Bench Press 10-10-10
Use the heaviest weight you can for each set.
Rest as needed between sets.
Bench Press 10-10-10Bench Press 10-10-10
Use the heaviest weight you can for each set.
Rest as needed between sets.
For time:
30 Handstand Push-ups
40 Power Cleans (135#/95#)
50 Pull-ups
Photo by @robcwilson
If you didn’t get to watch the CrossFit Invitational yet then the event is now available in the Archive below. It’s a short event that is a great battle between the US, Canada, Europe and Pacific Regions that’s worth watching.
It also is pretty much a guarantee that Atlas Stones will be making their first Games appearance this summer.
1 Snatch, pick load
Every 1 min for 7 mins.
Use as a warm up for WOD
Find your Power Snatch 1 Rep Max.
Team of 2 share a bar. 8 minutes on the clock starting from empty bar.
Team WOD: Row (calories), Overhead Squats, Toes-to-bars, BurpeesAs a team of two complete for time:
100 Row (calories)
50 Overhead Squats (95#/65#)
50 Toes-to-bars
50 Overhead Squats
50 Toes-to-bars
100 Burpees
Post total time.
* Break up reps with your partner, but only one may be working at a time.
** One barbell per team.
Back Squat 8-8-8-8
Use the heaviest weight you can for each set.
Rest as needed between sets.
Back Squat 8-8-8-8Back Squat 8-8-8-8
Use the heaviest weight you can for each set.
Rest as needed between sets.
4 rounds for time of:
Run 400m
30 Air Squats
15 Push Press (115#/75#)
Squat photos by @robcwilson
Announcement Regarding “Skill/Strength/Accessory Work”:
While we recognize the need for and encourage everyone to work on weaknesses, build upon strengths, or just get extra fitness in; there are some rules to follow for gym etiquette re: “checkouts and extra work”.
Alt EMOM 10 mins: Hollow Rocks and Ring DipsEvery 1 min for 10 mins, alternating between:
12 Hollow Rocks
6 Ring Dips
Alternate each minute
Complete as many rounds as possible in 12 mins of:
9 Deadlifts (225#/155#)
12 Push-up (hand release)
15 Box Jumps(24″/20″)
Photo by @robcwilson
The SRCF Hoodies are in. If you missed the preorder the first time around we will do another reorder next week so stay tuned. Let us know if you aren’t on Facebook as we will post the preorder there and can add yours to the total order.
Split Jerk 1-1-1-1-1Split Jerk 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Scale to Push Jerk if new to the movement.
7 rounds for time of:
7 Power Cleans (95#/65#)
7 Thrusters (95#/65#)
7 Lateral Burpee (Over Barbell)
Photos by @robcwilson
Coach Sean masters the Split Jerk and Alicia learns the Split Jerk for the first time. This movement demands technique, speed, footwork and aggressiveness. Focusing on consistent footwork in the jumping and landing position along with torso/arm positioning in the overhead jerk can quickly translate to some big PR’s. Be patient as you learn this movement as there are many moving pieces both in the split and the recovery.
Last night we had NW Fit Meals drop in for some tasting of several of their delicious paleo delivery meals to go. It was a great turnout with a ton of great food to try and several people signed up to try their meal delivery service. Meals should be delivered next week so we will love to hear your feedback and are excited about this healthy nutrition option they provide.
