Category: Advanced RX

Advanced RX Class: EMOM for 12 mins: Power Clean & "Sham" & Checkout

Advanced RX: EMOM for 12 mins: Power Clean

1 Power Clean, pick load

Every 1 min for 12 mins.

BTWB

“Sham“

7 rounds for time of:
11 Deadlifts, 1x bodyweight
Run 100m

BTWB

Checkout: (Rest 5 minutes then complete)

FT: Pull Up + Chest To Bar + Bar Muscle Up, Single Arm Kettlebell Thrusters, and Ring Dips

For time:
4 Pull Up + Chest To Bar + Bar Muscle Ups
6 Kettlebell Thruster Right Arms, pick load
6 Kettlebell Thruster Left Arms, pick load
6 Ring Dips
3 Pull Up + Chest To Bar + Bar Mu

scle Ups
6 Kettlebell Thruster Right Arms, pick load
6 Kettlebell Thruster Left Arms, pick load
6 Ring Dips
2 Pull Up + Chest To Bar + Bar Muscle Ups
6 Kettlebell Thruster Right Arms, pick load
6 Kettlebell Thruster Left Arms, pick load
6 Ring Dips
1 Pull Up + Chest To Bar + Bar Muscle Up
6 Kettlebell Thruster Right Arms, pick load
6 Kettlebell Thruster Left Arms, pick load
6 Ring Dips
* complex of 1PU+1C2B+1BMU.

BTWB

Photo by @robcwilson
Air Force Staff Sgt. David “Sham” Wieger, 28, of North Huntingdon, Pennsylvania, a special agent for the Air Force of Special Investigations, Detachment 303, Travis Air Force Base, California, died Nov. 1, 2007, near Balad Air Base, Iraq, of wounds sustained from an improvised explosive device that struck his vehicle. Wieger is survived by his parents, Michael and Loreene; brother, Michael; sister-in-law, Brenda; and many aunts, uncles and cousins. ~ www.crossfit.com

Fallen But Never Forgotten

Results

Advanced RX: Round Of DT : 1RM & Pt.1: 9-7-5 reps for time & Pt. 2: 5 RFT: Kettlebell Swings, Box Jumps and Push Jerks

Advanced RX Class:

Round Of DT : 1RM

Record your best Round Of DT 1 Rep Max lift.
* Complete your heaviest 1RM of 12 DL + 9 HPC + 6 PJ complex.

BTWB

Pt. 1: 9-7-5 reps for time:

9-7-5 reps, for time of:
Bar Muscle-up
Squat Cleans (155#/105#)
* Rest 5 minutes then complete Pt. 2

Pt. 2: 5 RFT: Kettlebell Swings, Box Jumps and Push Jerks

5 rounds for time of:
10 Kettlebell Swings (70#/53#)
8 Box Jumps (30″/24″)
6 Push Jerks (155#/105#)
* 5 minutes after Pt. 1

BTWB
Photo by @robcwilson
Some BIG announcements coming for the 2018 Games season! Our region will be combined with California (meaning PNW athletes/teams will have a much harder path to the Games); Teams are reduced to 4 total (from 6), and some adjustments are being made to worldwide regions.

2018 CrossFit Season Will See Changes to Team Format and Regional Boundaries

Results

Advanced RX: Lifting: Power Clean + 1 Hang Power Clean + 1 Push Jerk & FT: Rows, Clean & Jerks, and Double Unders

Advanced RX Class:

Lifting: Power Clean + 1 Hang Power Clean + 1 Push Jerk

Power Clean 1-1-1-1-1, using heaviest weight per set
Hang Power Clean 1-1-1-1-1, using heaviest weight per set
Push Jerk 1-1-1-1-1, using heaviest weight per set
* Complex 1+1+1

BTWB

FT: Rows, Clean & Jerks, and Double Unders

For time:
Row 1000m
30 Clean & Jerks (155#/105#)
100 Double Unders

BTWB
Photo by @robcwilson

Results

Advanced RX: EMOM 10 Min Squat Clean & Pt. 1: 25 RFT: Burpees, Squat Cleans and Handstand Push-ups & E2MOM for 10 minutes Run and Pushups

Advanced RX Class:

EMOM 10 Min Squat Clean

1 Squat Clean, pick load

Every 1 min for 10 mins.

BTWB

Pt. 1: 25 RFT: Burpees, Squat Cleans and Handstand Push-ups

25 rounds for time of:
3 Burpees
1 Squat Clean (185#/125#)
2 Handstand Push-ups

BTWB

E2MOM for 10 minutes Run and Pushups

Every 2 min for 10 minutes perform:
200m Run
15 Push-ups

The quicker you finish the more rest you have. If you go over the 2 minutes continue on the next 2 minute interval.
Post round times.

BTWB
Photo by @robcwilson
SRCF Teens Class begins this Wed. on 10/18. Classes will be every WEd. from 5-6pm and Sat. from 10:30am to 11:30am. We will run 10 sessions until 11/18 and take off the week of Thanksgiving.  After the Holiday we will start another session. Details are below:

  • Coach Lynn will teach ages 10-15 years old
  • Times: Each Wed. 5-6pm and Sat. 10:30-11:30am
  • Teens can sign up for just 1 or both (2) classes per week
  • Cost is $150 for 10 Sessions ($75 for 5 sessions)
  • Focus will be learning proper technique and lifting basics followed by a short workout of the day
  • Note: Saturday class is after the normal Team WOD and during Adv RX Class. This is NOT an open gym time for additional workouts.
  • 10 session from 10/18 through 11/18
  • Sign-up through MindBody
    • Select “Services” Tab and then CF Kids in the dropdown to pay
    • Choose 10 classes or 5 classes

SRCF Blankets are for sale! These are super soft large blankets that feel like your favorite hoody! They come in six colors and measure 62″x78″. Cost is $35 each. To preorder please post in the FB Group or let us know in the gym.
Colors to choose from are (From L to R; Top top row first):

  • Carbon Charcoal
  • Heather Pacific Blue
  • Nickel Gunmetal Grey
  • Heather Red
  • Heather Green
  • Heather Midnight Blue

Results

Advanced RX: Lifting: Snatch and Clean & Jerk & AMRAP 15 mins: Run, Snatches, Muscle-ups and Clean & Jerks

Advanced RX Class:

Lifting: Snatch and Clean & Jerk

6 minutes to find a 1RM Squat Snatch
6 minutes to find a 1RM Clean & Jerk
* 6 min to each find a 1RM Squat Snatch, then 6 min to each find a 1RM C&J. Continuous clock. Only 6 min per lift.

BTWB

AMRAP 15 mins: Run, Snatches, Muscle-ups and Clean & Jerks

Complete as many rounds as possible in 15 mins of:
Run 100m
2 Squat Snatches, pick load
3 Muscle-ups
4 Power Clean & Jerks, pick load

BTWB
Photo by @robcwilson
You know your Back Squat, Front Squat & Overhead Squat, but do you know how they should relate to each other? We crunched the numbers.           

Results

SNORIDGE CROSSFIT