Community. Coaching. Caring. Since 2009.
Advanced RX Class:As many reps as possible in 10 mins of:
Muscle Ups (Unbroken)
Run 200m penalty after each break from the rings
Score total MU
Photo by @robcwilson
Non-existent Advanced class today. I guess everyone’s hamstrings were MIA.
Submit your 16.4 score!
Monday is the last opportunity for those who have not yet completed 16.4. Make-ups at 6am, 8:30am, 9:30am, 11:30am and 4pm.
Advanced RX Class:Clean & Jerk 1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
For time:
18 Box Jump Overs (24″/20″)
6 Clean & Jerks (205#/125#)
15 Box Jump Overs
5 Clean & Jerks
12 Box Jump Overs
4 Clean & Jerks
9 Box Jump Overs
3 Clean & Jerks
6 Box Jump Overs
2 Clean & Jerks
3 Box Jump Overs
1 Clean & Jerk
Photos of 16.3 by @robcwilson
Submit your 16.3 score!
Monday is the last opportunity for those who have not yet completed 16.3. Make-ups at 6am, 8:30am, 9:30am, 11:30am and 4pm.
As a team of 2 complete 3 rounds for time of:
50 Wall Ball (Partner) (20#/14#)
12 Bar Muscle-ups
20 Deadlifts (250#/165#)
Team Run 400m
Clean 1 rep
Bench Press 1 rep
Overhead Squat 1 rep
Clean is from the ground, power or squat.
CrossFit Total IIClean 1 rep
Bench Press 1 rep
Overhead Squat 1 rep
Clean is from the ground, power or squat.
As many reps as possible in 10 mins of:
Run 800m
1 Bar Muscle-up
1 Front Squat (185#/125#)
2 Bar Muscle-ups
2 Front Squats
3 Bar Muscle-ups
3 Front Squats
4 Bar Muscle-ups
4 Front Squats
5 Bar Muscle-ups
5 Front Squats
6 Bar Muscle-ups
6 Front Squats
7 Bar Muscle-ups
7 Front Squats
8 Bar Muscle-ups
8 Front Squats
Continue to add +1 rep each on Bar MU and FS until 10 min cap.
Post total reps.
Photo by @robcwilson
We have 37 semi-competitive exercisers registered for the Open. If you are waiting to sign up then wait no more. Sign the F Up!
How It Works at SRCF:
Open WOD 16.1 will be announced this Thursday at 5pm and we will have it live on the TV in the lobby. Come join in the excitement/horror at what awaits us all!
The WOD will be programmed on Friday all day for all classes. Make-ups are to be coordinated in advance so the coach can be prepared for having a judge and any logistics planned. Make-up times can be requested if you are unable to make a Friday class. You have until Monday at 5pm PST to submit your score correctly. Don’t be the person that every year does an Open WOD and forgets to submit their score on time and gets a “0” or DNF for the Open. We will repeat this each week for all 5 weeks of the Open.
“Friday Night Lights”:
Many people choose to complete their Open WOD on Friday in the PM Classes. We encourage people to make that time their fitness festival, their Exerciseapalooza, or their Happy Hour where you can bring some drinks and laugh at everyone else as they freak out prior to doing a workout that is basically what we already do everyday just with different movements, loads and time domains. Meaning CrossFit.
If you are registered then you will be able to choose to perform either the Open WOD as Rx’d or Scaled. There are two versions. If you choose the RX version you will complete as many RX reps in the specified time. If you cannot get past a certain movement then your official score will stop there. To get a good workout we encourage you to scale from that point to improve your fitness.
If you are choosing the Scaled Open WOD then you must not scale the WOD any further than it is specified to post a valid score. If you cannot get past a certain movement then your official score will stop there. To get a good workout we encourage you to scale even further from that point to improve your fitness.
You will get to decide each week whether you are RX or Scaled.
Tomorrow I will explain judging and how that will work.
Class announcement:
During the entire Open we will have a 6am Class time on M/T/W/F and no 6am Thursday class. This will begin this Friday and will allow for Friday and Monday options to complete the Open WOD for the early risers.
Snatch Balance 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Snatch Balance 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Chipper: Muscle-ups, Power Snatches, Burpees, 4 and moreFor time:
10 Muscle-ups
20 Power Snatches (145#/100#)
30 Burpees
40 Box Jumps (24″/20″)
30 Handstand Push-ups
20 Clean & Jerks (145#/100#)
10 Overhead Squats (145#/100#)
Every 1 min for 7 mins do:
1 Power Clean, pick load
1 Hang Squat Clean, pick load
1 Front Squat, pick load
As a complex 1 PC + 1HC + 1FS
Every 1 min for 7 mins do:
1 Power Clean, pick load
1 Hang Squat Clean, pick load
1 Front Squat, pick load
(As a complex 1 PC + 1HC + 1FS)
7 rounds for time of:
1 Legless Rope Climb, 15 ft
30 Double Unders
8 Handstand Push-ups
Run 200m
Photo by @robcwilson
This Thursday we are planning to retest the 30 Day Stop the Slop Performance Challenge. If weather does not look like it will cooperate we will move it to this Wednesday. Stay tuned!
There are too many who haven’t signed up for the Open yet but are planning to. Don’t wait. Sign up now!