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Clean & Jerk 1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
6 RFT: Runs, Clean & Jerks and AbMat Sit-ups6 rounds for time of:
Run 200m
10 Clean & Jerks (95#/65#)
25 AbMat Sit-ups
Photo by @robcwilson
NateComplete as many rounds as possible in 20 mins of:
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings (70#/53#)
Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.
We’re asking the CrossFit community to make donations to the “Nate Hardy Memorial Fund” in care of the Navy Federal Credit Union ~ www.crossfit.com
* Scale 2 BMU or 2 Strict Pull-ups for MU. For HSPU do Box Pike or Press.
Photo by @robcwilson
Squat Snatch 1-1-1-1Squat Snatch 1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Every 2 mins for 12 mins do:
20 Wall Balls (20#/14#)
2 Squat Snatches (pick load)
Photo by @robcwilson
Squat Snatch 1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Use mats
Back Squat: 5 Rep MaxRecord your best Back Squat 5 rep max lift.
Only include the heaviest 5 rep, do not include sets prior to it.
Complete as many rounds as possible in 12 mins of:
10 Sumo Deadlift High-pulls (95#/65#)
20 Back Squats (95#/65#)
30 Double Unders
* Back Squats from ground
Photo by @robcwilson
Record your best Back Squat 5 rep max lift.
Only include the heaviest 5 rep, do not include sets prior to it.
Deadlift: 3-3-3-3-3Deadlift 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Hollow Rocks 5×15
Rest as needed between efforts.
* Alternate HR sets with each set of DL x 3
5 rounds for time of:
10 Deadlifts (225#/155#)
10 Lateral Burpee (Over Barbell)
Photo by @robcwilson
If you ordered a blue/grey SRCF Patch beanie please let us know if you are okay with switching to a black/grey beanie or if you want to cancel.
The Open starts next month! CF has finally released the rule book and here’s a summary of the new changes.
The 2019 CrossFit Games Rulebook Has Arrived. Here’s What You Need to Know
Deadlift 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Use mats, touch and go. No drops.
Lifting: Good Mornings and Behind-the-Neck Snatch Grip PressGood Morning 5-5-5-5-5, using heaviest weight per set
Behind-the-Neck Snatch Grip Press 5-5-5-5-5, using heaviest weight per set
* Complex of 5 Good Mornings then 5 BTN Snatch Grip Press
5 rounds for time of:
12 Dumbbell Snatches, pick load
9 Bench Press, pick load
6 Bar Muscle-ups
Team WOD: Partner Runs, Front Squats, Chest-to-bar Pull-ups, Kettlebell SwingsAs a Team of 2 complete AMRAP in 20 mins of:
200m Run
20 Front Squats (135#/95#)
200m Run
20 Chest-to-bar Pull-ups
200m Run
20 Kettlebell Swings (70#/53#)
* Run each 200m as a team. Alternate all reps of each exercise (one works while one rests).
** One bar and one KB per team.
Post total rounds.
Photo by @robcwilson
January OnRamp starts this Tuesday the 8th! Email us if you’re ready to sign up.
Our Jan OnRamp Schedule:
* Each OnRamp session will run approximately 1 hr to 1 hr 25 min.
IT’S GETTING CLEARER — THE DIET-CANCER CONNECTION POINTS TO SUGAR AND CARBSResults