Weighted Strict Pull-up 2-2-2-2-2
Weighted Strict Pull-up 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Category: Beyond the Whiteboard
Back Squat : 3RM & Chipper: Run, Squat, and Rope Climb
Chipper: Run, Squat, and Rope Climb
For time:
Run 400m
30 Back Squats (95#/65#)
3 Rope Climbs, 15 ft
Run 400m
20 Front Squats (95#/65#)
2 Rope Climbs
Run 400m
10 Overhead Squats (95#/65#)
1 Rope Climb
* Choose one load for all three squat movements across.
Photo by @robcwilson
Games Veterans at Top of Leaderboard Heading into Week 2 of Team Series
Meet Amal, the first Saudi woman CrossFit coach Gulf News.
Results
Results cont
Bench Press 6-6-6-6 & AMReps 8 mins: Power Snatch and Box Jump Over Ladder
Bench Press 6-6-6-6
Bench Press 6-6-6-6
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMReps 8 mins: Power Snatch and Box Jump Over Ladder
As many reps as possible in 8 mins of:3 Power Snatches (95#/65#)
3 Box Jump Overs (24″/20″)
6 Power Snatches
6 Box Jump Overs
9 Power Snatches
9 Box Jump Overs
12 Power Snatches
12 Box Jump Overs
15 Power Snatches
15 Box Jump Overs
18 Power Snatches
18 Box Jump Overs
21 Power Snatches
21 Box Jump Overs
* Add 3 reps each exercise for each round until time hits 8 minutes.
Photo by @robcwilson
Schedule:
Saturday 9/30:
- No Advanced RX Class (cancelled)
- 0930-1030 Team WOD Only!
The SRCF Teens class is looking into coming back starting in Oct. Please look out for our Facebook poll to vote for your teen to take classes on Wed. nights either at 5pm or 6pm and Sat. 10:30am.
Results
Results cont
Deadlift 4-4-4-4
Deadlift 4-4-4-4
Deadlift 4-4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Touch and go. Use mats.
Deadlift 4-4-4-4 & 4 RFT: Runs, Deadlifts and Kettlebell Swings
Deadlift 4-4-4-4
Deadlift 4-4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
4 RFT: Runs, Deadlifts and Kettlebell Swings
4 rounds for time of:
Run 400m
12 Deadlifts (225#/155#)
21 Kettlebell Swings (53#/35#)
Photo by @robcwilson
Schedule:
Saturday 9/30:
Schedule:
Saturday 9/30:
- No Advanced RX Class (cancelled)
- 0930-1030 Team WOD Only!
Could Mat Fraser Be Moving to Cookeville, Tennessee?
Results
Results cont
Advanced RX: Bear Complex : 3RM & Chipper: Rows, Power Snatches, Thrusters and Run
Advanced RX Class:
Bear Complex : 3RM
Find your Bear Complex 3 Rep Max.
This counts as one set:
1. Power Clean (no Squat Clean)
2. Front Squat
3. Push-Press (Thruster okay)
4. Back Squat
5. Push-Press
* No squat clean or jerks allowed.
Team WOD: Squat Clean Thruster: 6 Min to find 1RM & FT: Row (Cal) and Thrusters
Team WOD: Squat Clean Thruster: 6 Min to find 1RM
As a team of 2 take 6 minutes to find a Squat Clean Thruster 1 Rep Max.
* Start with empty barbell.
Advanced RX: Bear Complex : 3RM
Advanced RX: Bear Complex : 3RM
Find your Bear Complex 3 Rep Max.
This counts as one set:
1. Power Clean (no Squat Clean)
2. Front Squat
3. Push-Press (Thruster okay)
4. Back Squat
5. Push-Press
* Use Mats
Team WOD: Squat Clean Thruster: 6 Min to find 1RM
Team WOD: Squat Clean Thruster: 6 Min to find 1RM
Find your Squat Clean Thruster 1 Rep Max.
* As a team of 2 take 6 minutes to find a 1RM each. Start with empty barbell. Use mats.
Overhead Squat 2-2-2 & AMRAP 10 mins: Runs, Overhead Squats and Toes-to-bar
Overhead Squat 2-2-2
Overhead Squat 2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 10 mins: Runs, Overhead Squats and Toes-to-bar
Complete as many rounds as possible in 10 mins of:
Run 200m
10 Overhead Squats (95#/65#)
10 Toes-to-bars