Lifting: Squat Clean Thrusters and Thrusters
Squat Clean Thruster 1-1-1-1-1, using heaviest weight per set
Thruster 1-1-1-1-1, using heaviest weight per set
Complex 1+1
Category: Beyond the Whiteboard
Team WOD: 1RM Power Snatch & Team WOD: Annie/Fran/Isabel
Team WOD: 1RM Power Snatch
Find your Power Snatch 1 Rep Max.
8 Minutes to find a 1 rep max PS as a team. Start with unloaded bar.
Team WOD: Annie/Fran/Isabel
As a team of 2 complete for time:
150 Double Unders
150 AbMat Sit-ups
45 Thrusters (95#/65)
45 Pull-ups
30 Power Snatches (135#/95#)
* One partner works at a time, alternate work but stay in order of movements.
** One bar, add weight for Isabel.
Post total time.
Team WOD: 1RM Power Snatch
Team WOD: 1RM Power Snatch
Find your Power Snatch 1 Rep Max.
8 Minutes to find a 1 rep max PS as a team. Start with unloaded bar.
Power Clean: 2RM & 3 RFT: Kettlebell Swings, Wall Balls and Pull-ups
3 RFT: Kettlebell Swings, Wall Balls and Pull-ups
3 rounds for time of:
30 Kettlebell Swings (53#/35#)
25 Wall Balls (20#/14#)
20 Pull-ups
BTWB
Photo by @robcwilson
Parents! Starting Monday 11/7 at 6pm is the SRCF Tweens and Teens Class 5 Week Session for Nov/Dec.
Classes will be 2 nights per week with no classes over Thanksgiving break. If you are interested please sign up using the below link. Sign-in to MindBody, then click “Services” in the Online Store tab, then “CrossFit Kids” and then add the Teens Session.
- Ages: 10-15 only
- Class times: Mon/Thurs from 6-7pm (upstairs)
- Coach Jessika
- Starts 11/7, last class is 12/15
- 5 weeks total (No classes between 21-25 Nov)
- Cost: $150 for 5 week Nov/Dec session (we can prorate to accommodate vacation/sports schedules)
- If you need to prorate your teen, just email us to register for you!
Classes will feature a warm-up, skill or lift focus (example: proper running / rowing technique, jump rope, range of bodyweight movements, press, deadlift, squat, power clean and power snatch, etc.), then a CrossFit workout scaled appropriately, as well as a game or activity cool down. Classes will run approximately 50 minutes long. They will learn proper form and weight will be allowed as form and technique dictates (at the discretion of the coach). Most importantly it will be fun!
EMOM for 10 mins: Muscle-up & 2 RFT: Rows, AbMat Sit-ups and Push-ups
2 RFT: Rows, AbMat Sit-ups and Push-ups
2 rounds for time of:
Row 1000m
60 AbMat Sit-ups
30 Push-up (hand release)
BTWB
Photo by @robcwilson
Congrats go out to both Bob B. and to Shay who got their first muscle-ups today! From the videos both of you made it look easy!
Sign-up info the the Nov/Dec SRCF Teens and Tweens 5 week session will be live tomorrow. Hope to see a big group get signed up! We are going to be running it M/Th at 6pm for 5 weeks starting 11/7 and taking one week off for Thanksgiving Break.
Jerk 1-1-1-1-1 & AMRAP 12 mins: Row then Deadlifts and Handstand Push-ups
Jerk 1-1-1-1-1
Jerk (Push or Split) 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 12 mins: Row then Deadlifts and Handstand Push-ups
In 12 mins do:
Row 1000m
then in the remaining time, AMRAP of:
1 Deadlift (225#/155#)
1 Handstand Push-up
2 Deadlifts
2 Handstand Push-ups
3 Deadlifts
3 Handstand Push-ups
* Continue adding 1 rep to each exercise until the 12 minute mark.
BTWB
Photo by @robcwilson
Good read on rowing and the difference in Meters vs. Calories and the effect rowing all out vs. a controlled pace has in CrossFit workouts.
Snatch (Squat) 1-1-1-1-1 & AMRAP 8 mins: Snatch and Double Unders
Snatch (Squat) 1-1-1-1-1
Squat Snatch 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 8 mins: Snatch and Double Unders
Complete as many rounds as possible in 8 mins of:
3 Squat Snatches (135#/95#)
25 Double Unders
BTWB
Sometimes you just barely miss.
Photo by @robcwilson
Our next OnRamp begins in November and there is currently room. Use the “Contact” page to let us know you are interested!
November OnRamp Schedule:
- Tuesday 11/1 at 7pm
- Thursday 11/3 at 7pm
- Saturday 11/5 at 8:30am
- Tuesday 11/8 at 7pm
- Thursday 11/10 at 7pm
- Saturday 11/12 at 8:30am
The CrossFit Liftoff:
The Liftoff is coming on Friday and Saturday, November 4th-5th. Snatch, Clean and Jerk. Workout.
Front Squat 5-5-5
Front Squat 5-5-5 & 3 RFT: Front Squats, Box Jump Overs and Toes-to-bars
3 RFT: Front Squats, Box Jump Overs and Toes-to-bars
3 rounds for time of:
10 Front Squats (155#/105#)
15 Box Jump Overs (24″/20″)
20 Toes-to-bars
BTWB
Photo by @robcwilson
Parents! We are planning a SRCF Tweens and Teens Class session for November and December with 2 nights per week and no classes over Thanksgiving and Winter breaks. If you are interested please let us know as we will only run this if there are enough teens to sign up.
- Ages: 10-15 only
- Class times: 2 nights per week, from 6-7pm (upstairs)
- Days are TBD but looking at M/W/Th based on availability of teens
- Coach Jessika would start likely next week or week after
- No classes between 21-25 Nov and 19-30 Dec
- 5 weeks total
- Cost: $150 for 5 week Nov/Dec session (we can prorate to accommodate vacation schedules)
- More to come! Let us know if you have someone you want to sign up!
Classes will feature a warm-up, skill or lift focus (example: proper running / rowing technique, jump rope, range of bodyweight movements, press, deadlift, squat, power clean and power snatch, etc.), then a CrossFit workout scaled appropriately, as well as a game or activity cool down. Classes will run approximately 50 minutes long. They will learn proper form and weight will be allowed as form and technique dictates (at the discretion of the coach). Most importantly it will be fun!
Frankenchipper 2.0
Frankenchipper 2.0
For time:
Run 800m
30 Kettlebell Swings (53#/35#)
21 Thrusters (75#/55#)
21 Pull-ups
50 Push-ups
50 Air Squats
30 Box Jumps (24″/20″)
30 Wall Balls (20#/14#)
* In costume
BTWB 
8th Annual Frankenchipper photo by Alison W. and Brian S.
8th Annual Frankenchipper photo by Alison W. and Brian S.
Saturday was our SRCF annual tradition costume-required “Frankenchipper”! This version of our Frankenchipper is a combination of benchmark “Girls” WOD’s: “Fran”, “Angie”, “Kelly” and “Eva”. One of our favorite gym traditions is seeing everyone in costume. If you missed it this year then plan ahead for next fall. All of you make it the event that it is!
Next year we can definitely have a “costume swap” for those who are interested in October ahead of time.
We also held our 8th annual SRCF-Nugent Hallow’s Eve Party and had over 50 costumed crazies eat, drink and flip cup into the early hours! Each year I say I don’t want to do this again and then the day after the party I’m happy we did. Now what to be next year?
