snoridgecf

Team WOD: "Jackie" Plus

For time:
Row, 2400 m
— then —
2 rounds of:
50 Thrusters, 75/55 lbs
50 Pull-ups
As a team of 2, complete the row then break up reps for 2 RFT. One partner works at a time, one rower, one barbell.

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SRCF Intro WOD #6: Runs, Box Jumps, Hang Power Cleans, KB Swings, Front Squats, Push Jerks

For Time:
200 m Run
20 Box Jump (20 In.)
20 Hang Power Cleans (45#/35#)
20 Kettlebell Swings (35#/26#)
20 Front Squats (45#/35#)
20 Kettlebell Swings (35#/26#)
20 Push Jerks (45#/35#)
20 Box Jump (20 In.)
200 m Run

Post total time.

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Team WOD and Advanced RX Class: Every 1 min for 10 mins: Clean & Jerk & AMRAP 10 mins: Muscle-ups, Power Clean & Jerks and Deadlifts

Team WOD: “Jackie” Plus

For Time:
2400m Row
–then–
2 Rounds of:
50 Thrusters (75#/55#)
50 Pull-ups

* As a team of 2, complete the row then break up reps for 2 Rounds. One partner works at a time, one rower, one barbell.

Advanced RX Class:

Every 1 min for 10 mins: Clean & Jerk

1 Clean & Jerk, pick load

Every 1 min for 10 mins.

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AMRAP 10 mins: Muscle-ups, Power Clean & Jerks and Deadlifts

Complete as many rounds as possible in 10 mins of:
1 Muscle-up
2 Power Clean & Jerks (135#/95#)
3 Deadlifts (225#/155#)

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Reposting this story of Matt Chan’s biking accident as it’s an amazing story of recovery and how sometimes every little thing that happens can be a series of improbable events that if just one doesn’t happen, everything goes wrong.

After the Fall

Results

Back Squat 3-3-3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.

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Back Squat 3-3-3-3-3 & 5 RFT: Kettlebell Swings and Double Unders & Checkout

Back Squat 3-3-3-3-3

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5 RFT: Kettlebell Swings and Double Unders

5 rounds for time of:
12 Kettlebell Swings (70#/53#)
40 Double Unders

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Checkout

A single set of Push-ups for max reps.

RX push-up = No thighs touching floor, only chest may touch and not rest on ground. Shoulders below elbows, lockout at top. Hands stay on the ground.

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Today was a big milestone for Michelle M. She completed her 500th WOD at SRCF! That is an example of hard work, discipline, and a desire to be healthier. We are proud of you and congrats on joining the 500 WOD Club! You look proud in your T-Shirt.

Achieving a milestone of 100, 250, 500 workouts or whatever number is a testament of your dedication to come in day in and day out when there are any number of things that can and will get in the way. It gives both of us a large amount of satisfaction to see people in our gym want to earn a right to wear a T-Shirt. It means you care enough about your fitness to set a goal and earn it. Keep track of your workouts, put the time and effort in, and remember that maintaining your health is a lifelong endeavor.

Here’s what she had to say about it:

“Today was a big milestone for me…500 CrossFit wods in the books. Hands down the hardest but most worthwhile fitness plan for me. I still can’t do half the stuff I want to but I’m closer to those goals than I was when I started 3 years ago! One of the best parts is the friends I’ve made while “suffering in the trenches”. ‪#‎sameorbetter‬

CrossFit by the numbers:
•100: percent I gave every wod
•3: # of years since beginning my cf journey
•2: # of surgeries (non-CrossFit related)
•0: # of CrossFit injuries (bloody shins and hands don’t count)
•too many: # of tshirts I’ve bought!
•countless: # of friends I’ve made
•500: times I told my pride to shut up and just get in there (aka: # of wods as of today!)”

On the fence for the CrossFit Games Open? Don’t be. Jump off and sign up!

Skills WOD: & AMRAP 15 mins: Power Cleans, Handstand Push-ups and Wall Balls

Skills WOD:

Handstand Push-ups 5×3

Rest as needed between sets.
* Use deficit for RX+ or scale to Box Pike, Press, or HSPU practice.

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AMRAP 15 mins: Power Cleans, Handstand Push-ups and Wall Balls

Complete as many rounds as possible in 15 mins of:
2 Power Cleans (1 x Bodyweight)
4 Handstand Push-ups
8 Wall Balls (20#/14#) at 10ft/9 ft

Post load used and total rounds completed
* Use BW for PC or scale load as necessary

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Get signed up! After you sign up for the Open make sure you request to join our gym under “Select Affiliate”. Let’s get max participation this year!

Registration for the 2015 Reebok CrossFit Games Open is now live!
“Prove Your Fitness” – [video]

Results

Results cont

Every 1 min for 7 mins: Squat Snatch (High Hang) and Squat Snatch (Low Hang) & 5 RFT: Overhead Squats and Knees To Elbows

Every 1 min for 7 mins: Squat Snatch (High Hang) and Squat Snatch (Low Hang)

Every 1 min for 7 mins do:
1 Squat Snatch (High Hang), pick load
1 Squat Snatch (Low Hang), pick load

* Do not put the bar down between high hang and low hang (above knees). Adjust load as needed during the 7 min. Focus on full extension and speed under the bar.

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