Lifting: 1 Snatch Balance + 1 Overhead Squat
Find a max for the complex:
1 Snatch Balance + 1 Overhead Squat
* From rack. Use mats in case of drops. Scale to 2 OHS.
Category: Beyond the Whiteboard
Bench Press & 10 RFT: Muscle-ups, Handstand Push-ups and Kettlebell Swings
Bench Press 4-4-4-4
Bench Press 4-4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
Muscle-up Practice
Practice muscle-ups
After bench press take 5 mins. to practice progressions or warm-up your MU’s or dips
10 RFT: Muscle-ups, Handstand Push-ups and Kettlebell Swings
10 rounds for time of:
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings (70#/53#)
Photo by @robcwilsonCongrats to Mike M. for passing the Advanced RX Skills test tonight! After a whole bunch of hard work, practice and prep he cruised through it.
Considering dropping in to another CrossFit affiliate? Read on and don’t be a jerk!
The Wrong Kind of Jerk
now in the CrossFit Journal
Front Squat: 7RM & 21-15-9: Front Squats, Burpees and Pull-ups
21-15-9: Front Squats, Burpees and Pull-ups
21-15-9 reps, for time of:
Front Squat (95#/65#)
Burpee
Pull-up
Blanket Model Photo by @robcwilson
Michelle shows off the SRCF blanket during post WOD snuggie time.
Michelle shows off the SRCF blanket during post WOD snuggie time.
If you want to preorder one then go to the FB Group on the preorder post for more details on price, size and colors and note your color choice. These blankets are huge, soft, warm and we will NOT be ordering extras or another order this winter.
5 RFT: Wall Balls, Sumo Deadlift High-pulls, Box Jumps, Push Presses, and Row
Task Priority Fight Gone Bad:
5 RFT: Wall Balls, Sumo Deadlift High-pulls, Box Jumps, Push Presses, and Row
5 rounds for time of:
20 Wall Balls (20#/14#)
20 Sumo Deadlift High-pulls (75#/55#)
20 Box Jumps (20″/18″)
20 Push Press (75#/55#)
20 Row (calories)
Rest 1 min
* After completing each round rest 1 minute, clock continues to run.
Debbie signed the bucket! That signature was earned!Photo by @robcwilson
Today’s grinder was a new variant from CrossFit.com on the classic “Fight Gone Bad“. This was a long, tough slog and something we need to do more often…
The Sumo Deadlift High Pull
The Wall Ball
The Box Jump
Advanced RX: EMOM 10 Min Squat Clean & Pt. 1: 25 RFT: Burpees, Squat Cleans and Handstand Push-ups
Advanced RX: EMOM 10 Min Squat Clean
Advanced RX: EMOM 10 Min Squat Clean
1 Squat Clean, pick load
Every 1 min for 10 mins.
* use mats
Advanced RX: EMOM 10 Min Squat Clean & Pt. 1: 25 RFT: Burpees, Squat Cleans and Handstand Push-ups & E2MOM for 10 minutes Run and Pushups
Pt. 1: 25 RFT: Burpees, Squat Cleans and Handstand Push-ups
25 rounds for time of:
3 Burpees
1 Squat Clean (185#/125#)
2 Handstand Push-ups
E2MOM for 10 minutes Run and Pushups
Every 2 min for 10 minutes perform:
200m Run
15 Push-ups
The quicker you finish the more rest you have. If you go over the 2 minutes continue on the next 2 minute interval.
Post round times.
Photo by @robcwilson
SRCF Teens Class begins this Wed. on 10/18. Classes will be every WEd. from 5-6pm and Sat. from 10:30am to 11:30am. We will run 10 sessions until 11/18 and take off the week of Thanksgiving. After the Holiday we will start another session. Details are below:
SRCF Teens Class begins this Wed. on 10/18. Classes will be every WEd. from 5-6pm and Sat. from 10:30am to 11:30am. We will run 10 sessions until 11/18 and take off the week of Thanksgiving. After the Holiday we will start another session. Details are below:
- Coach Lynn will teach ages 10-15 years old
- Times: Each Wed. 5-6pm and Sat. 10:30-11:30am
- Teens can sign up for just 1 or both (2) classes per week
- Cost is $150 for 10 Sessions ($75 for 5 sessions)
- Focus will be learning proper technique and lifting basics followed by a short workout of the day
- Note: Saturday class is after the normal Team WOD and during Adv RX Class. This is NOT an open gym time for additional workouts.
- 10 session from 10/18 through 11/18
- Sign-up through MindBody
- Select “Services” Tab and then CF Kids in the dropdown to pay
- Choose 10 classes or 5 classes
SRCF Blankets are for sale! These are super soft large blankets that feel like your favorite hoody! They come in six colors and measure 62″x78″. Cost is $35 each. To preorder please post in the FB Group or let us know in the gym.
Colors to choose from are (From L to R; Top top row first):
- Carbon Charcoal
- Heather Pacific Blue
- Nickel Gunmetal Grey
- Heather Red
- Heather Green
- Heather Midnight Blue
Team WOD: 3 Burpees EMOM | Deadlifts, Front Squats, Shoulder-to-Overheads, Thrusters
Team WOD: 3 Burpees EMOM | Deadlifts, Front Squats, Shoulder-to-Overheads, Thrusters
As a team of 2 share one bar and complete for time:
* 3 Burpees Every Minute On The Minute
80 Deadlifts (115#/75#)
60 Front Squats (115#/75#)
40 Shoulder-to-Overheads (115#/75#)
20 Thrusters (115#/75#)
* Start each minute with 3 Burpees EMOM. Partition reps as desired. Both partners must do 3 burpees each minute.
Post total time.
Photo by @robcwilson
SRCF Teens Class begins this Wed. on 10/18. Classes will be every WEd. from 5-6pm and Sat. from 10:30am to 11:30am. We will run 10 sessions until 11/18 and take off the week of Thanksgiving. After the Holiday we will start another session. Details are below:
SRCF Teens Class begins this Wed. on 10/18. Classes will be every WEd. from 5-6pm and Sat. from 10:30am to 11:30am. We will run 10 sessions until 11/18 and take off the week of Thanksgiving. After the Holiday we will start another session. Details are below:
- Coach Lynn will teach ages 10-15 years old
- Times: Each Wed. 5-6pm and Sat. 10:30-11:30am
- Teens can sign up for just 1 or both (2) classes per week
- Cost is $150 for 10 Sessions ($75 for 5 sessions)
- Focus will be learning proper technique and lifting basics followed by a short workout of the day
- Note: Saturday class is after the normal Team WOD and during Adv RX Class. This is NOT an open gym time for additional workouts.
- 10 session from 10/18 through 11/18
- Sign-up through MindBody
- Select “Services” Tab and then CF Kids in the dropdown to pay
- Choose 10 classes or 5 classes
SRCF Blankets are for sale! These are super soft large blankets that feel like your favorite hoody! They come in six colors and measure 62″x78″. Cost is $35 each. To preorder please post in the FB Group or let us know in the gym.
Colors to choose from are (From L to R; Top top row first):
- Carbon Charcoal
- Heather Pacific Blue
- Nickel Gunmetal Grey
- Heather Red
- Heather Green
- Heather Midnight Blue
12 Minutes of Skill Work & Alt EMOM 15 mins: Kettlebell Swings, Walking Lunges and Double Unders & Checkout: AMReps 2 mins: Sit-ups
12 Minutes of Skill Work
Skill Work
12 Minutes to practice skills you need work on, not the ones you love to work on, the ones you NEED to work on.
If you can kind of do the skill, now work on form & range of motion, not weight.
For example: double unders, strict or kipping pull ups, muscle up progressions, handstands, handstand walk, handstand push up progressions, etc.
Alt EMOM 15 mins: Kettlebell Swings, Walking Lunges and Double Unders
Every 1 min for 15 mins, alternating between:
15 Kettlebell Swings (53#/35#)
20 Walking Lunges
25 Double Unders
Checkout: AMReps 2 mins: Sit-ups
As many reps as possible in 2 mins of:
AbMat Sit-up
Happy Friday photo by @robcwilson
12 Minutes of Skill Work
12 Minutes of Skill Work
Skill Work
12 Minutes to practice skills you need work on, not the ones you love to work on, the ones you NEED to work on.
If you can kind of do the skill, now work on form & range of motion, not weight.
For example: double unders, kipping pull ups, butterfly pull ups, muscle up progressions, handstands, handstand walk, handstand push up progressions, snatches (perfect form), overhead squats (perfect form).
This is not hang out and visit time, this is SKILL WORK TIME. Maybe work on 2 different skills!
Post what you did and the specifics in the comments.
You only have 12 minutes.