Author: snoridgecf
FT: Runs, Back Squats, and Thrusters & 2 RFT: Strict Handstand Push-ups, Strict Toes To Bars, and V-ups
FT: Runs, Back Squats, and Thrusters
For time:
Run 400m
24 Back Squats (135#/95#)
Run 400m
18 Thrusters (135#/95#)
Run 400m
12 Back Squats
Run 400m
6 Thrusters
Run 400m
Checkout WOD:
2 RFT: Strict Handstand Push-ups, Strict Toes To Bars, and V-ups
2 rounds for time of:
6 Strict Handstand Push-ups
10 Strict Toes To Bars
12 V-ups
BTWB
Photo by @robcwilson
Tomorrow is the Halloween Party and NOT the “Frankenchipper WOD”. That is next Saturday on what is traditionally known as “Halloween”. This message is for someone not to be named (that rhymes with “tank”) who was going to wear a costume tomorrow. Why in the world I didn’t let him is beyond me.
Events:
Saturday 10/24 SRCF Halloween Costume Party:
Start planning ahead for the SRCF Halloween Costume Party on Saturday Oct. 24th at 7:30pm. You will need a costume and a dish to bring. The party will be at our house. Evite is posted to the Facebook group so please click on it and RSVP.
Saturday 10/31 SRCF “Frankenchipper” WOD:
On Saturday Oct. 31st we will have our annual “Frankenchipper” costume WOD. Recycle your costume or borrow something from the kids, either way if you don’t wear one you will get a devilish penalty.
FT: 400 m, Back Squats, 400 m and 6 more
FT: 400 m, Back Squats, 400 m and 6 more
For time:
Run, 400 m
24 Back Squats, 135/95 lbs
Run, 400 m
18 Thrusters, 135/95 lbs
Run, 400 m
12 Back Squats, 135/95 lbs
Run, 400 m
6 Thrusters, 135/95 lbs
Run, 400 m
Bench Press 5-5-5-5 & AMRAP 15 mins: Hang Power Cleans, Strict Pull-ups, Push Ups and Kettlebell Swings
Bench Press 5-5-5-5
Bench Press 5-5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 15 mins: Hang Power Cleans, Strict Pull-ups, Push Up (Deficit) and Kettlebell Swings
Complete as many rounds as possible in 15 mins of:
3 Hang Power Cleans (185#/135#)
5 Strict Pull-ups
7 Push Up – Deficit (45#/25# bumper plates)
9 Kettlebell Swings (70#/53#)
Bench Press 5-5-5-5
Bench Press 5-5-5-5
Bench Press 5-5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
Lifting: Squat Snatches and Overhead Squats & 3 RFT: Overhead Squats, Double Unders and Bar Muscle Ups
Lifting: Squat Snatches and Overhead Squats
Squat Snatch 1-1-1-1-1, using heaviest weight per set
Overhead Squat 1-1-1-1-1, using heaviest weight per set
3 RFT: Overhead Squats, Double Unders and Bar Muscle Ups
3 rounds for time of:
10 Overhead Squats (135#/95#)
50 Double Unders
5 Bar Muscle Ups
BTWB
Photo by @robcwilson
Events:
Saturday 10/24 SRCF Halloween Costume Party:
Start planning ahead for the SRCF Halloween Costume Party on Saturday Oct. 24th at 7:30pm. You will need a costume and a dish to bring. The party will be at our house. Evite is posted to the Facebook group so please click on it and RSVP if you didn’t see it in your email.
Saturday 10/31 SRCF “Frankenchipper” WOD:
On Saturday Oct. 31st we will have our annual “Frankenchipper” costume WOD. Recycle your costume or borrow something from the kids, either way if you don’t wear one you will get a devilish penalty.
“Dissecting the Squat” – CrossFit Journal [article]
Lifting: Squat Snatches and Overhead Squats
Lifting: Squat Snatches and Overhead Squats
Squat Snatch 1-1-1-1-1, using heaviest weight per set
Overhead Squat 1-1-1-1-1, using heaviest weight per set
Front Squat 8-6-4-2-1 & Chipper: Push Press & Run
Front Squat 8-6-4-2-1
Front Squat 8-6-4-2-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Chipper: Push Press & Run
For time:
30 Push Press (115#/75#)
Run 800m
20 Push Press
Run 600m
10 Push Press
Run 400m
EMOM for 8 mins: Deadlift & FGB Style – Row, Medicine Ball Cleans, Box Jumps and Knees To Elbows
“Fight Gone Bad Style” – Row (calories), Medicine Ball Cleans, Box Jumps and Knees To Elbows
3 rounds, 1 min per station, of:
Row (calories)
Medicine Ball Clean (20#/14#)
Box Jump (24″/20″)
Knees To Elbow
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.
Total reps each round.
Advanced RX: Lifting: Clean plus Front Squat & 10 RFT: Front Squats and Handstand Push-up (Parallettes)
Advanced RX Class:
Lifting: Clean plus Front Squat
Clean (Full) 1-1-1-1-1, using heaviest weight per set
Front Squat 1-1-1-1-1, using heaviest weight per set
* Complex of 1 full squat Clean + 1 FS
10 RFT: Front Squats and Handstand Push-up (parallettes)
10 rounds for time of:
5 Front Squats (205#/145#)
5 Handstand Push-up (parallettes)
* Clean from ground
BTWB
Photo by @robcwilson
Next Up:
The CrossFit LiftOff is coming in Nov. Read below and go sign up to get ready to test your 1RM Snatch, 1RM Clean and Jerk and WOD to be announced. We will program the events between 11/5 and 11/7. There will be age and weight classes and prizes in those categories from Rogue Fitness.
CrossFit Liftoff Update: October 13, 2015
Registration for the 2015 CrossFit Liftoff is Now Open!
Upgrade for Team USA in the CrossFit Invitational.