Advanced RX Class:
EMOM 10 mins: 1 Power Clean + 1 Hang Power Clean + 1 Push Jerk
Every 1 min for 10 mins do the following complex:
1 Power Clean, pick load
1 Hang Power Clean, pick load
1 Push Jerk, pick load
Category: Beyond the Whiteboard
Team WOD: AMRAP 25 mins: Run, Dumbbells, Pull-ups, Push-ups and Squats
Team WOD: AMRAP 25 mins: Run, Dumbbells, Pull-ups, Push-ups and Squats
As a team of 2 complete as many rounds as possible in 25 mins of:
Run 400m (w/partner)
50 Dumbbell Push Press (35#/20#)
50 Pull-ups
50 Dumbbell Front Squats
50 Push-ups
50 Dumbbell Walking Lunges (Farmer Carry)
50 Air Squats
The run must be done together as a team and both partners must be back before starting the reps. Both members must work toward completing all the reps together. Only one member working at a time. Complete all reps before moving to the next movement.
Photo by @robcwilson
CrossFit HQ is at Wodapalooza Drug Testing Athletes Competing
Deadlift 5-5-5 & 5 RFT: Row Calories, Wall Balls and Deadlifts
Deadlift 5-5-5
Deadlift 5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
* DL touch and go
5 RFT: Row Calories, Wall Balls and Deadlifts
5 rounds for time of:
21 Row Calories
15 Wall Balls (20#/14#)
9 Deadlifts (225#/155#)
Photo by @robcwilson
Bench Press 6-6-6 & Chipper: Handstand Push-ups, Toes-to-bars, Kettlebell Swings and Double Unders
Bench Press 6-6-6
Bench Press 6-6-6
Use the heaviest weight you can for each set.
Rest as needed between sets.
Chipper: Handstand Push-ups, Toes-to-bars, Kettlebell Swings and Double Unders
For time:
25 Handstand Push-ups
50 Toes-to-bars
75 Kettlebell Swings (53#/35#)
150 Double Unders
Photo by @robcwilson
Open registration is here! I’ll get the gym registered and then you will be able to sign up and join the SRCF team. If you are planning on doing the Open workouts each Friday then you should register for the Open!
The Open: Participate And Celebrate
Open registration is here! I’ll get the gym registered and then you will be able to sign up and join the SRCF team. If you are planning on doing the Open workouts each Friday then you should register for the Open!
The Open: Participate And Celebrate
Bench Press 6-6-6
Bench Press 6-6-6
Bench Press 6-6-6
Use the heaviest weight you can for each set.
Rest as needed between sets.
Overhead Squat 5-5-5 & 7 RFT: Overhead Squats and Burpees
Overhead Squat 5-5-5
Overhead Squat 5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
* New weekly cycle begins (5/4/3/2/1)
7 RFT: Overhead Squats and Burpees
7 rounds for time of:
7 Overhead Squats (95#/65#)
10 Burpees
* This should be a fast WOD. Goal should be all sets of OHS are Unbroken so scale load accordingly.
Photo by @robcwilson
New strength series for OHS starts today. Each week we will decrease the reps by one. We are also in the middle of our latest Bench Press series as well which will be later this week.
The Overhead Squat
New strength series for OHS starts today. Each week we will decrease the reps by one. We are also in the middle of our latest Bench Press series as well which will be later this week.
The Overhead Squat
Overhead Squat 5-5-5
Overhead Squat 5-5-5
Overhead Squat 5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
* New weekly cycle begins (5/4/3/2/1). Use mats for misses.
Lifting: Weighted Chest-to-bar Pull-ups and Weighted Ring Dips & AMRAP 20 mins: Bar Muscle-ups, Hand Release Push-Ups, Air Squats and Row Calories
Lifting: Weighted Chest-to-bar Pull-ups and Weighted Ring Dips
Weighted Chest-to-bar Pull-up 3-3-3-3-3, using heaviest weight per set
Weighted Ring Dip 3-3-3-3-3, using heaviest weight per set
* Alternate sets. Movements should be strict. Scale to strict BW or to weighted/BW strict pull-ups, scale to BW dips
AMRAP 20 mins: Bar Muscle-ups, Hand Release Push-Ups, Air Squats and Row Calories
Complete as many rounds as possible in 20 mins of:
5 Bar Muscle-ups
10 Hand Release Push-Ups
15 Air Squats
20 Row Calories
* Sub C2B pull-ups or Supine Ring Rows for Bar MU
Photo by @robcwilson
Lifting: Weighted Chest-to-bar Pull-ups and Weighted Ring Dips
Lifting: Weighted Chest-to-bar Pull-ups and Weighted Ring Dips
Weighted Chest-to-bar Pull-up 3-3-3-3-3, using heaviest weight per set
Weighted Ring Dip 3-3-3-3-3, using heaviest weight per set
* Alternate sets. Scale C2B to strict BW or to weighted/BW strict pull-ups, scale to BW dips
Front Squat 4-4-4-4 & AMRAP 15 mins: Curtis P, Box Jumps and Sit-ups
Front Squat 4-4-4-4
Front Squat 4-4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 15 mins: Curtis P, Box Jumps and Sit-ups
Complete as many rounds as possible in 15 mins of:
5 Curtis P’s (95#/65#)
10 Box Jumps (24″/20″)
15 AbMat Sit-ups
* Curtis P = 1 Power Clean + 1 Right Leg static lunge + 1 Left Leg static lunge + 1 Push Press unbroken (lunges are in place)
Photo by @robcwilson
This complex of power clean, front rack alternating lunge on each leg and a push press is a combination of multiple functional movements that adds fatigue as you go and hits the entire body. Expect some sore glutes! Video demo linked above of the Curtis P.
This complex of power clean, front rack alternating lunge on each leg and a push press is a combination of multiple functional movements that adds fatigue as you go and hits the entire body. Expect some sore glutes! Video demo linked above of the Curtis P.