Push Press 3-3-3-3
Push Press 3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Category: Beyond the Whiteboard
Back Squat 6-6-6 & 4 RFT: Air Squats, Strict Pull-ups, Hang Power Cleans and Ring Dips
Back Squat 6-6-6
Back Squat 6-6-6
Use the heaviest weight you can for each set.
Rest as needed between sets.
4 RFT: Air Squats, Strict Pull-ups, Hang Power Cleans and Ring Dips
4 rounds for time of:
50 Air Squats
10 Strict Pull-ups
10 Hang Power Cleans (135#/95#)
10 Ring Dips
Photo by @robcwilson
Thanksgiving Week Schedule:
- M/Tu/W: Normal Class Schedule
- Thursday 11/23: Closed! No classes
- Friday 11/24: One class @ 10am
- Saturday 11/25: Normal Class Schedule
* REMINDER: NO CROSSFIT TEENS Classes this week (during Thanksgiving week)! We will resume the Teens class next Wednesday 11/29 at 5pm. Please let us know if you want to sign your teen (Ages 10-15) up!
Advanced RX: EMOM for 10 mins: Squat Snatch & Pt. 1: 4 RFT: Squat Snatch and Double Under Ladder & Pt. 2: 5 mins: Run then Max Rep Muscle-ups
Advanced RX Class:
EMOM for 10 mins: Squat Snatch
1 Squat Snatch, pick load
Every 1 min for 10 mins.
Pt. 1: 4 RFT: Squat Snatch and Double Under Ladder
4 rounds, each round for time, of:
3 Squat Snatches (155#/105#)
30 Double Unders
2 Squat Snatches
20 Double Unders
1 Squat Snatch
10 Double Unders
Rest 1:30 between each round.
Rest 5 min then Pt 2
Pt. 2: 5 mins: Run then Max Rep Muscle-ups
Complete as many rounds as possible in 5 mins of:
Run 400m
max rep Muscle-ups
* Take 5 min rest after Pt 1
Photo by @robcwilson
Thanksgiving Week Schedule:
- M/Tu/W: Normal Class Schedule
- Thursday 11/23: Closed! No classes
- Friday 11/24: One class @ 10am
- Saturday 11/25: Normal Class Schedule
* REMINDER: NO CROSSFIT TEENS Classes next week (during Thanksgiving week)! We will resume the Teens class on Wednesday 11/29 at 5pm.
CrossFit trolls internet “expert”.
Team WOD: AMRAP 16 mins: Run, Box Jump Over and Overhead Squats
Team WOD: AMRAP 16 mins: Run, Box Jump Over and Overhead Squats
As a team of 2 complete as many rounds as possible in 16 mins of:
Run 100m
6 Box Jump Overs (24″/20″)
6 Overhead Squats (115#/75#)
* Alternate each movement. One bar per team.
Photo by @robcwilson
Thanksgiving Week Schedule:
- M/Tu/W: Normal Class Schedule
- Thursday 11/23: Closed! No classes
- Friday 11/24: One class @ 10am
- Saturday 11/25: Normal Class Schedule
* REMINDER: NO CROSSFIT TEENS Classes next week (during Thanksgiving week)! We will resume the Teens class on Wednesday 11/29 at 5pm.
Results
EMOM for 10 mins: Squat Snatch
15 Minutes: Choose Rope Climb or Handstand Walk Practice & FT: Overhead Walking Lunges, AbMat Sit-ups and Rope Climbs
15 Minutes: Choose Rope Climb or Handstand Walk Practice
Choose one and practice for 15 minutes:
Rope Climb Practice (foot lock and progression)
Handstand Walk Practice
This is not a timed workout.
* Focus on foot lock and technique for rope climb. Alternative for rope climb practice is to work on strict pull-ups.
FT: Overhead Walking Lunges, AbMat Sit-ups and Rope Climbs
For time:
40 Overhead Walking Lunges (45#/25# plate)
40 AbMat Sit-ups
4 Rope Climbs (15 ft)
30 Overhead Walking Lunges
30 AbMat Sit-ups
3 Rope Climbs
20 Overhead Walking Lunges
20 AbMat Sit-ups
2 Rope Climbs
10 Overhead Walking Lunges
10 AbMat Sit-ups
1 Rope Climb
Photo by @robwilson
Squat Clean & Jerk (Touch and Go): 2RM & CrossFit Games Open 11.2
Squat Clean & Jerk (Touch and Go): 2RM
Find your Squat Clean & Jerk 2 Rep Max.
* Touch and Go 2 Rep Max Squat Clean + Jerk (Push or Split).
CrossFit Games Open 11.2
Complete as many rounds as possible in 15 mins of:
9 Deadlifts (155#/100#)
12 Hand Release Push-ups
15 Box Jumps (24″/20″)
* Touch and Go DL.
Photo by @robcwilson
Thanksgiving Week Schedule:
- M/Tu/W: Normal Class Schedule
- Thursday 11/23: Closed! No classes
- Friday 11/24: One class @ 10am
- Saturday 11/25: Normal Class Schedule
* REMINDER: NO CROSSFIT TEENS Classes next week (during Thanksgiving week)! We will resume the Teens class on Wednesday 11/29 at 5pm.
Results
Results cont
Lifting: Bench Press and Bent Over Barbell Rows & 3 RFT: Chest-to-bar Pull-ups, Burpees and Sumo Deadlift High Pulls
Lifting: Bench Press and Bent Over Barbell Rows
Bench Press 5-5-5, using heaviest weight per set
Bent Over Barbell Row 5-5-5, using heaviest weight per set
* alternate between lifts
3 RFT: Chest-to-bar Pull-ups, Burpees and Sumo Deadlift High Pulls
3 rounds for time of:
15 Chest-to-bar Pull-ups
20 Burpees
15 Sumo Deadlift High Pulls (95#/65#)
Post total time.
Photo by @robcwilsonThanksgiving Week Schedule:
- M/Tu/W: Normal Class Schedule
- Thursday 11/23: Closed! No classes
- Friday 11/24: One class @ 10am
- Saturday 11/25: Normal Class Schedule
* REMINDER: NO CROSSFIT TEENS Classes next week (during Thanksgiving week)! We will resume the Teens class on Wednesday 11/29 at 5pm.
THE 2017 CROSSFIT LIFTOFF
Front Squat: 1RM & AMRAP 15 mins w/ Buy-in: Row then Handstand Push-ups, Front Squats and Double Unders
AMRAP 15 mins w/ Buy-in: Row then Handstand Push-ups, Front Squats and Double Unders
In 15 mins do:
Row 1000m
then in the remaining time, AMRAP of:
7 Handstand Push-ups
7 Front Squats (135#/95#)
30 Double Unders
Photo by @robcwilson
This marks the completion of our latest Front Squat series (10/7/5/3/2/1RM). Look for the same rep scheme for a different lift starting next week. This week we will continue with the Bench Press/Bent Over Row series.
Dumbbells: Did You Get the Message?
Results
Results cont
Snatch Balance 1-1-1-1 & 5 RFT: Toes To Bars, Power Snatches and Wall Balls
Snatch Balance 1-1-1-1
Snatch Balance 1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
5 RFT: Toes To Bars, Power Snatches and Wall Balls
5 rounds for time of:
10 Toes To Bars
10 Power Snatches (75#/55#)
10 Wall Balls (20#/14#)
Photo by @robcwilson
Fun snatch technique and balance work today. All about the footwork, speed down, and strong overhead position. As you develop confidence then you can increase the load.
Reminder:
No SRCF teens class next week during Thanksgiving break. The last class for this session is this Saturday (11/18). We will resume a new session starting immediately after (Wed 11/29). If you are interested in signing up or continuing on for the next session let us know!
The Snatch Balance
Fun snatch technique and balance work today. All about the footwork, speed down, and strong overhead position. As you develop confidence then you can increase the load.
Reminder:
No SRCF teens class next week during Thanksgiving break. The last class for this session is this Saturday (11/18). We will resume a new session starting immediately after (Wed 11/29). If you are interested in signing up or continuing on for the next session let us know!
The Snatch Balance