Category: Beyond the Whiteboard

Back Squat 2-2-2 & FT: Air Squats, Chest-to-bar Pull-ups, and Ring Dips

Back Squat 2-2-2

Back Squat 2-2-2

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

BTWB

FT: Air Squats, Chest-to-bar Pull-ups, Ring Dips

For time:
50 Air Squats
15 Chest-to-bar Pull-ups
15 Ring Dips
40 Air Squats
12 Chest-to-bar Pull-ups
12 Ring Dips
30 Air Squats
9 Chest-to-bar Pull-ups
9 Ring Dips
20 Air Squats
6 Chest-to-bar Pull-ups
6 Ring Dips
10 Air Squats
3 Chest-to-bar Pull-ups
3 Ring Dips

BTWB
Photo by @robcwilson
Welcome back! Time to work off all those Christmas cookies and cocktails. We hope everyone had a Happy Holidays and is looking forward to a safe and healthy New Year!
HOLIDAY SCHEDULE:

  • Normal class schedule Tuesday 12/26 through Friday 12/29
  • Saturday 12/30 the gym is CLOSED
  • Monday 1/1 the gym is CLOSED

Teens Class:

  • Wednesday 12/27 no class
  • Saturday 12/30 the gym is CLOSED; no class
  • Teens Class resumes next Wed. 1/3 at 5pm

OnRamp:

  • Our next OnRamp begins next Tues. 1/2 at 7pm and will run Thur. 1/4, Sat. 1/6, and Mon. 1/8

Results

Results cont

12 WOD's of Christmas at SRCF!

12 WOD’s of Christmas at SRCF!

For Time:
1 Sumo Deadlift High Pull (75#/55#)
2 Thrusters (75#/55#)
3 Push Press (75#/55#)
4 Power Cleans (75#/55#)
5 Deadlifts (75#/55#)
6 Kettlebell Swings (53#/35#)
7 Pull-ups
8 Knees-to-Elbows
9 Box Jumps (24″/20″)
10 Double Unders
11 Overhead Walking Lunge Steps (45#/25# Plate)
12 Burpees
*Like the song the “12 Days of Christmas”, complete each exercise in ascending order then work back down, adding one exercise per round.
Ex. On the 1st day of Xmas, my coaches gave to me, one Sumo Deadlift High Pull; on the 2nd day of Xmas my coaches gave to me, 2 Thrusters and 1 SDHP; on the 3rd day of Xmas, my coaches gave to me, 3 Push Press, 2 Thrusters, and 1 SDHP; etc.

BTWB


Photos by @robcwilson
Lots of classes and a tinsel turnout for the Christmas WOD yesterday (48 Elves on Shelves)! Almost everyone managed to workout along with the 12 Days of Christmas without getting lost somewhere by day 7 or 8.  Starting with a “barbell complex” where the sequence of movements quickly progress together this one snowballs into a time crunch at the end as the bodyweight movements pile up to make you feel like you are pulling Santa’s sleigh solo by the end.
Reminder below for next week’s schedule.
We hope everyone has a Happy Holidays and Merry Christmas!
HOLIDAY SCHEDULE:

  • Saturday 12/23 the gym is CLOSED
  • Monday 12/25 the gym is CLOSED
  • Normal class schedule Tuesday 12/26 through Friday 12/29
  • Saturday 12/30 the gym is CLOSED
  • Monday 1/1 the gym is CLOSED

Teens Class:

  • Wednesday 12/27 no class
  • Saturday 12/30 the gym is CLOSED; no class
  • Class resumes Wed. 1/3 at 5pm

Results
Results cont

Lifting: Bench Press and Weighted Pull Ups & 5 RFT: Runs, Med Ball Cleans, Handstand Push-ups and Rows

Lifting: Bench Press and Weighted Pull Ups

Bench Press 3-3-3, using heaviest weight per set
Weighted Pull Up 3-3-3, using heaviest weight per set
* Alternate sets

BTWB

5 RFT: Runs, Med Ball Cleans, Handstand Push-ups and Rows

5 rounds for time of:
Run 200m
12 Medicine Ball Cleans (20#/14#)
9 Handstand Push-ups
Row 200m

BTWB
Photo by @robcwilson
HOLIDAY SCHEDULE:

  • Saturday 12/23 the gym is CLOSED
  • Monday 12/25 the gym is CLOSED
  • Next week we will have a normal class schedule Tuesday 12/26 through Friday 12/29
  • Saturday 12/30 the gym is CLOSED
  • Monday 1/1 the gym is CLOSED

Teens Class:

  • Wednesday 12/27 no class
  • Saturday 12/30 the gym is CLOSED; no class
  • Class resumes Wed. 1/3 at 5pm

Results

Results cont

Squat Snatch 1-1-1-1 & AMRAP 10 mins: Overhead Squats, Double Unders and AbMat Sit-ups

Squat Snatch 1-1-1-1

Squat Snatch 1-1-1-1

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

BTWB

AMRAP 10 mins: Overhead Squats, Double Unders and AbMat Sit-ups

Complete as many rounds as possible in 10 mins of:
12 Overhead Squats (95#/65#)
24 Double Unders
12 AbMat Sit-ups

BTWB

Photo by @robcwilson

The Teens class knocked out their version of the 12 Days of Christmas WOD tonight! Theirs was similar to the main gym version with a slight shuffling of some movements and a couple swapped out. It was still tough and they all gave it a big thumbs up! 😉
HOLIDAY SCHEDULE:

  • This week we will have a normal class schedule through Thursday 12/21
  • Friday 12/22 we will have limited class times (with sign-ups) with the annual SRCF “12 Days of Christmas” WOD. Sign up for a wave in the gym.  Wear some festive attire or an ugly holiday sweater!
  • Link to 12 WOD’s of Christmas
    • 0930 class (Class Full)
    • 1030 class (Class Full)
    • 1130 class
    • 1600 class (4pm) (almost full)
    • 1700 class (5pm)
  • Saturday 12/23 the gym is CLOSED
  • Monday 12/25 the gym is CLOSED

Teens Class:

  • Saturday 12/23 the gym is CLOSED

Results

Results cont

Jerk: 1RM & FT: Row and Hand Release Push-up Ladder

Jerk: 1RM

Find your Jerk 1 Rep Max.
* Split or Jerk from rack.

BTWB

FT: Row and Hand Release Push-up Ladder

For time:
Row 500m
10 Push-up (hand release)
Row 400m
15 Push-up (hand release)
Row 300m
20 Push-up (hand release)
Row 200m
25 Push-up (hand release)
Row 100m
30 Push-up (hand release)

BTWB
Photo by @robcwilson
The Patch logo T’s are on the way and will be here Thursday just in time for Christmas and the holidays! We will post when they are available to pick up.
HOLIDAY SCHEDULE:

  • This week we will have a normal class schedule Monday 12/18 through Thursday 12/21
  • Friday 12/22 we will have limited class times (with sign-ups) with the annual SRCF “12 Days of Christmas” WOD. Sign up for a wave in the gym.  Wear some festive attire or an ugly holiday sweater!
  • Link to 12 WOD’s of Christmas
    • 0930 class (Class Full)
    • 1030 class
    • 1130 class
    • 1600 class (4pm) (almost full)
    • 1700 class (5pm)
  • Saturday 12/23 the gym is CLOSED
  • Monday 12/25 the gym is CLOSED

Teens Class:

  • Wednesday 12/20 we will have normal class schedule 5pm
  • Saturday 12/23 the gym is CLOSED

Results

Results cont

Front Squat 5-5-5-5 & AMRAP 12 mins: Front Squats, Lateral Burpee Over Barbells and Sumo Deadlift High-pulls

Front Squat 5-5-5-5

Front Squat 5-5-5-5

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

BTWB

AMRAP 12 mins: Front Squats, Lateral Burpee Over Barbells and Sumo Deadlift High-pulls

Complete as many rounds as possible in 12 mins of:
10 Front Squats (95#/65#)
10 Lateral Burpee Over Barbells
10 Sumo Deadlift High-pulls (95#/65#)

BTWB
Photo by @robcwilson
The Patch logo T’s are on the way and will be here this week just in time for Christmas and the holidays! We will post when they are available to pick up.
HOLIDAY SCHEDULE:

  • This week we will have a normal class schedule Monday 12/18 through Thursday 12/21
  • Friday 12/22 we will have limited class times (with sign-ups) with the annual SRCF “12 Days of Christmas” WOD. Sign up for a wave in the gym.  Wear some festive attire or an ugly holiday sweater!
    • 0930 class
    • 1030 class
    • 1130 class
    • 1600 class (4pm)
  • Saturday 12/23 the gym is CLOSED
  • Monday 12/25 the gym is CLOSED

Teens Class:

  • Wednesday 12/20 we will have normal class schedule 5pm
  • Saturday 12/23 the gym is CLOSED

Bjorgvin Gudmundsson and Annie Thorisdottir Win the 2017 Dubai Fitness Championship

Results

Results cont

Advanced RX: EMOM for 10 mins: Power Clean & 3 RFT: Muscle Ups, Wall Balls, Handstand Push Ups and Power Cleans

Advanced RX Class:

EMOM for 10 mins: Power Clean

2 Power Cleans, pick load

Every 1 min for 10 mins.

BTWB

3 RFT: Muscle Ups, Wall Balls, Handstand Push Ups and Power Cleans

3 rounds for time of:
6 Muscle Ups
30 Wall Balls (20#/14#)
12 Handstand Push Ups
15 Power Cleans (135#/95#)

BTWB
Photo by @robcwilson
HOLIDAY SCHEDULE:

  • Next week we will have a normal class schedule Monday 12/18 through Thursday 12/21
  • Stay tuned for the Friday 12/22 schedule but plan on limited class times with the annual SRCF “12 Days of Christmas” WOD
  • Saturday 12/23 the gym is CLOSED
  • Monday 12/25 the gym is CLOSED

Teens Class:

  • Wednesday 12/20 we will have normal class schedule 5pm
  • Saturday 12/23 the gym is CLOSED

Results