Author: snoridgecf

Back Squat 2-2-2-2-2 & Runs, Muscle-ups, Back Squats, Air Squats & V-ups : 3×10

DSC_2106Back Squat 2-2-2-2-2

Back Squat 2-2-2-2-2

BTWB

Runs, Muscle-ups, Back Squats, Air Squats

For Time:
600m Run
3 Muscle-ups
10 Back Squats (135#/95#)
400m Run
3 Muscle-ups
10 Back Squats
200m Run
3 Muscle-ups
10 Back Squats
50 Air Squats

Post total time.

BTWB

V-ups : 3×10

V-ups 3×10

Rest as needed between sets.
* Perform slow and strict, not for time

BTWB  

Results

Results cont

Picture by Rob W.
Events:

Saturday 12/20 we are running our annual “12 WOD’s of Xmas” workout. It is also going to be our Ugly Sweater Potluck/Food truck lunch! We will have the Outside the Box paleo food truck here serving food options for those who don’t have anything for the potluck or just want to buy food. That way everyone is covered. Wear your ugly sweater, and prepare for a fun workout and some good food!

  • WOD starts at 9:30. We will run waves at 10:30 and beyond as needed.
  • WOD is performed like the song “The 12 Days of Christmas”. You start with 1 rep of the first exercise, then do 2 of the second exercise and 1 rep of the first exercise. Then 3, 2, 1 reps etc. all the way up to the 12th day and back down.
  • Outside the Box Food truck will be onsite approximately 10am to 1pm
  • We will setup some tables for potluck items (they don’t have to be paleo!)
  • We will provide coffee and heavy cream, plates and utensils.

Clean & Jerk : 1 Rep Max & Team WOD: Runs, Front Squats, Chest-to-bar Pull-ups, Kettlebell Swings

Team FrankFace

Main Class:

Clean & Jerk : 1 Rep Max

Record your best Clean & Jerk 1 Rep Max lift.

BTWB

Team WOD: Runs, Front Squats, Chest-to-bar Pull-ups, Kettlebell Swings

As a Team of 2 complete AMRAP (As Many Rounds As Possible) in 20 mins of:

200m Run
20 Front Squats (135#/95#)
200m Run
20 Chest-to-bar Pull-ups
200m Run
20 Kettlebell Swings (70#/53#)
* Run each 200m as a team. Alternate all reps of each exercise (one works while one rests).
** One bar and one KB per team.
Post total rounds.

BTWB  Next Saturday 12/20 we are running our annual “12 WOD’s of Xmas” workout. It is also going to be our Ugly Sweater Potluck/Food truck lunch! We will have the Outside the Box paleo food truck here serving food options for those who don’t have anything for the potluck or just want to buy food. That way everyone is covered. Wear your ugly sweater, and prepare for a fun workout and some good food!
  • WOD starts at 9:30. We will run waves at 10:30 and beyond as needed.
  • WOD is performed like the song “The 12 Days of Christmas”. You start with 1 rep of the first exercise, then do 2 of the second exercise and 1 rep of the first exercise. Then 3, 2, 1 reps etc. all the way up to the 12th day and back down.
  • Outside the Box Food truck will be onsite approximately 10am to 1pm
  • We will setup some tables for potluck items (they don’t have to be paleo!)
  • We will provide coffee and heavy cream, plates and utensils.

Results

Clean & Jerk : 1 Rep Max & Willy

Advanced RX Class:

Clean and Jerk_Brett S

Clean & Jerk : 1 Rep Max

Record your best Clean & Jerk 1 Rep Max lift.

BTWB

Willy

3 rounds for time of:
Run, 800 m
5 Front Squats (225#/155#)
Run, 200 m
11 Chest-to-bar Pull-ups
Run, 400 m
12 Kettlebell Swings(70#/53#)

BTWB  

Next Saturday 12/20 we are running our annual “12 WOD’s of Xmas” workout. It is also going to be our Ugly Sweater Potluck/Food truck lunch! We will have the Outside the Box paleo food truck here serving food options for those who don’t have anything for the potluck or just want to buy food. That way everyone is covered. Wear your ugly sweater, and prepare for a fun workout and some good food!

  • WOD starts at 9:30. We will run waves at 10:30 and beyond as needed.
  • WOD is performed like the song “The 12 Days of Christmas”. You start with 1 rep of the first exercise, then do 2 of the second exercise and 1 rep of the first exercise. Then 3, 2, 1 reps etc. all the way up to the 12th day and back down.
  • Outside the Box Food truck will be onsite approximately 10am to 1pm
  • We will setup some tables for potluck items (they don’t have to be paleo!)
  • We will provide coffee and heavy cream, plates and utensils.
Results

Every 1 min for 7 mins: Snatches and Overhead Squats & AMRAP 12 mins: Squat Snatches and Push-up (hand release)

Snatch OHS Complex

Every 1 min for 7 mins: Snatches and Overhead Squats

Every 1 min for 7 mins do:
1 Snatch
2 Overhead Squats

* Choose load

BTWB

AMRAP 12 mins: Squat Snatches and Push-up (hand release)

Complete as many rounds as possible in 12 mins of:
5 Squat Snatches (135#/95#)
15 Push-up (hand release)

BTWB

The joys of working through sound issues. This story below illuminates many of the issues affiliates deal with sound and vibration.

“Breaking the Sound Barrier” – CrossFit Journal [article]

Results
Results cont

Hope for Ethan

Hope for Ethan“Hope” for Ethan

3 rounds, 1 min per station, max reps of:
Burpee
Power Snatch (75#/55#)
Box Jump (24″/20″)
Thruster (75#/55#)
Chest-to-bar Pull-up
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.

BTWB

Results

Results cont

A member of our community and family in the gym needs some help. Amy N. has an 8 year old nephew who just this week was diagnosed with leukemia and has begun chemotherapy. Amy started a gofundme.com site to help her brother’s family offset the financial burden that is surely another stress on an already stressful situation (their house recently flooded as well).
We want to help. Today we programmed the WOD “Hope for Cures” (it’s the WOD that CrossFit created to benefit finding cures for cancer/terminal illness in kids). We are asking that anyone who wants to donate to help young Ethan’s family to please donate online at the below link or if you have cash then bring it to the gym tomorrow. We will be sure to get it to Amy. Let’s help out one of our own. Thank you to everyone who has donated already! 3-2-1 Go Ethan! You can beat this!
Hearts for Ethan

Lifting: Squat Cleans and Front Squats & 5 RFT: Muscle-ups, Front Squats and 200 m

DSC_2207

Lifting: Squat Cleans and Front Squats

Squat Clean 1-1-1-1-1, using heaviest weight per set
Front Squat 2-2-2-2-2, using heaviest weight per set

BTWB

5 RFT: Muscle-ups, Front Squats and 200 m

5 rounds for time of:
4 Muscle-ups
8 Front Squats (135#/95#)
Run 200m

BTWB 

Photo by Rob W.

Please see below for announcement about tomorrow’s WOD.

Results

Results cont
Attention SRCF: A member of our community and family in the gym needs some help. Amy N. has an 8 year old nephew who just this week was diagnosed with leukemia and has begun chemotherapy. Amy started a gofundme.com site to help her brother’s family offset the financial burden that is surely another stress on an already stressful situation.
We want to help. So on Tuesday 12/9 we are programming the WOD “Hope for Cures” (it’s the WOD that CrossFit created to benefit finding cures for cancer/terminal illness in kids). We are asking that anyone who does the WOD that day donates to help young Ethan’s family and are asking for any donation that can help. No matter how small. If you don’t want to donate online at the below link and have cash then bring it on Tuesday and we will be sure to get it to Amy. Let’s help out one of our own. 3-2-1 Go Ethan! You can beat this!
“4 on 1” with Sam Briggs – [video]