Category: Beyond the Whiteboard

Lifting: 1 Snatch + 1 Overhead Squat & FT: One Arm Dumbbell Snatch and Chest-to-bar Pull-ups

Lifting: 1 Snatch + 1 Overhead Squat

Snatch 1-1-1-1-1, using heaviest weight per set
Overhead Squat 1-1-1-1-1, using heaviest weight per set
* Complex 1 Full snatch + 1 OHS.

BTWB

FT: One Arm Dumbbell Snatch and Chest-to-bar Pull-ups

For time:
42 One Arm Dumbbell Snatch (Alternating) (50#/35#)
21 Chest-to-bar Pull-ups
30 One Arm Dumbbell Snatch (Alternating)
15 Chest-to-bar Pull-ups
18 One Arm Dumbbell Snatch (Alternating)
9 Chest-to-bar Pull-ups

BTWB
Photo by @robcwilson

Results

Results cont

Front Squat 10RM & 4 RFT: Run and Air Squats

Front Squat : 10RM

Find your Front Squat 10 Rep Max.

BTWB

4 RFT: Run and Air Squats

4 rounds for time of:
Run 400m
50 Air Squats

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Joe’s 500th WOD Photo by @robcwilson
Congrats to Joe for hitting #500!
Schedule Update:
The SRCF Teens class is looking into coming back starting next week.

  • Coach Lynn will teach!
  • Ages 10-15 years old
  • Class times: Wed. nights 5-6pm and Sat. 10:30-11:30am
  • Teens can sign up for just 1 or both (2) classes per week
  • Focus will be learning proper technique and lifting basics followed by a short workout of the day
  • Note the Saturday class is after the normal Team WOD and during Adv RX Class. This is not an open gym time for additional workouts.
  • We will typically not run teens classes when there is a school holiday or break but will announce that in advance
  • Sign-ups and pricing will be posted by Friday

Results

Results cont

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

Team WOD: Squat Snatches and Clean & Jerks & AMRAP 14 mins: Squat Snatches, Shuttle Runs and Clean & Jerks

Team Lifting: Squat Snatches and Clean & Jerks

6 minutes to find a 1RM Squat Snatch (both partners)
6 minutes to find a 1RM Clean & Jerk (both partners)
* 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

Team WOD: AMRAP 14 mins: Squat Snatches, Shuttle Runs and Clean & Jerks

As a Team of 2 complete as many rounds as possible in 14 mins of:
3 Squat Snatches (115#/75#)
Shuttle Run 100m
5 Power Clean & Jerks (115#/75#)
* Alternate with partner after each exercise.

BTWB

Bench Press 5-5-5-5 & 21-18-15: Burpee Box Jumps and Kettlebell Swings

Bench Press 5-5-5-5

Bench Press 5-5-5-5

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

BTWB

21-18-15: Burpee Box Jumps and Kettlebell Swings

21-18-15 reps, for time of:
Burpee Box Jump (24″/20″)
Kettlebell Swing (70#/53#)

BTWB
Photo by @robcwilson
Bryce going heavy on the swings…

Results

Results cont

Snatch Pull 3-3-3-3-3 & AMRAP 10 mins: Double Unders, Medicine Ball Cleans and Handstand Push-ups

Snatch Pull 3-3-3-3-3

Snatch Pull 3-3-3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.
* Touch and go.

BTWB

AMRAP 10 mins: Double Unders, Medicine Ball Cleans and Handstand Push-ups

Complete as many rounds as possible in 10 mins of:
30 Double Unders
15 Medicine Ball Cleans (20#/14#)
10 Handstand Push-ups

BTWB
Photo by @robcwilson
Light day yesterday! Either everyone is sick or rolling out.
Results
Results cont