Category: Beyond the Whiteboard
Advanced RX: EMOM for 6 mins: Squat Clean & Jerk & 2008 CF Games Final & FT: Assault Bike, Muscle-ups
Advanced RX Class:
EMOM for 6 mins: Squat Clean & Jerk
1 Squat Clean & Jerk, pick load
Every 1 min for 6 mins.
Pt. 1 “2008 CF Games Final”:
For time:
30 Squat Clean & Jerks (155#/105#)
The barbell goes from ground to overhead, passing through a front squat in which the crease of the hip passes below the height of the kneecap. The finish position is with the arms, hips and knees fully extended, arms overhead, with at least a portion of the ear visible in front of the arm. Squat Clean Thruster is acceptable.
Team WOD: Isabel & Grace
Team WOD: Isabel & Grace
For time (Partner 1):
30 Snatches (135#/95#)
Choose one Teammate (#1) to perform Isabel, then Teammate (#2) will immediately perform Grace.
Repeat but switch benchmarks (#1 does Grace, #2 does Isabel). Record time completed for each benchmark per partner.
For time (Partner 2):
30 Clean & Jerks (135#/95#)
Choose one Teammate (#1) to perform Isabel, then Teammate (#2) will immediately perform Grace.
Repeat but switch benchmarks (#1 does Grace, #2 does Isabel). Record time completed for each benchmark per partner.
EMOM for 6 mins: Squat Clean & Jerk & 2008 CF Games Final: 30 Squat Clean & Jerks
2008 CF Games Final: 30 Squat Clean & Jerks
For time:
30 Squat Clean & Jerks, 155 lbs
The barbell goes from ground to overhead, passing through a front squat in which the crease of the hip passes below the height of the kneecap. The finish position is with the arms, hips and knees fully extended, arms overhead, with at least a portion of the ear visible in front of the arm. Dropping the barbell is acceptable.
Alt EMOM 10 mins: Deadlifts and Ring Dips & 5 RFT: Deadlifts and Lateral Burpees
Alt EMOM 10 mins: Deadlifts and Ring Dips
Every 1 min for 10 mins, alternating between:
3 Deadlifts, pick load
6 Ring Dips
5 RFT: Deadlifts and Lateral Burpees
5 rounds for time of:
10 Deadlifts (225#/155#)
10 Lateral Burpee (Over Barbell)
Overhead Squat 5-4-3-2-1 & FT: 3 Couplets Back to Back to Back
Overhead Squat 5-4-3-2-1
Overhead Squat 5-4-3-2-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
FT: 3 Couplets Back to Back to Back
For time:
3 rounds of:
10 Power Snatches (75#/55#)
10 Handstand Push-ups
— then —
3 rounds of:
10 Hang Power Snatches (75#/55#)
10 Toes-to-bars
— then —
3 rounds of:
10 Overhead Squats (75#/55#)
30 Double Unders
BTWB
Photo by @robcwilson
With the arrival of winter weather please stay tuned to both our Facebook group (link at the bottom of the website) and also to this daily website WOD post for any announcements concerning potential closing or canceling classes due to snow/ice.
Shoulder Press 3-3-3-3-3 & AMRAP 12 mins: Ball Slams, Box Jump Overs and Rope Climbs
Shoulder Press 3-3-3-3-3
Shoulder Press 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 12 mins: Ball Slams, Box Jump Overs and Rope Climbs
Complete as many rounds as possible in 12 mins of:
14 Ball Slams (30#/20#)
7 Box Jump Overs (24#/20#)
1 Rope Climb (15 ft.)
Shoulder Press 3-3-3-3-3
Shoulder Press 3-3-3-3-3
Shoulder Press 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Hildy
Hildy
For time:
Row 100 calories
75 Thrusters (45#/33#)
50 Pull-ups
75 Wall Balls (20#/14#)
Row 100 calories
If you’ve got a 20-lb. vest or body armor, wear it.
“Army Spc. Hilda Clayton, 22, of Augusta, Georgia, died from injuries sustained when a mortar malfunctioned during an Afghan National Army training exercise in Qaraghahi, Afghanistan. Clayton, assigned to the 55th Signal Company and the 21st Signal Brigade in Fort Meade, Maryland, was providing Combat Camera support at the time of her death.
She is survived by her husband, Chase Clayton.”
BTWB
Photo by @robcwilson
This is the first time we have programmed “Hildy” a tough but fitting Hero workout. Great job everyone for scaling and modifying to stay close to the “goal” time. We will see this one again.
Front Squat 2-2-2-2-2 & 10 RFT: Sumo Deadlift High-pulls, Front Squats and Push Jerks
10 RFT: Sumo Deadlift High-pulls, Front Squats and Push Jerks
10 rounds for time of:
7 Sumo Deadlift High-pulls (95#/65#)
7 Front Squats (95#/65#)
7 Push Jerks (95#/65#)
BTWB
FaLaLaLaLa Flex Theme Photo by @robcwilson
The Open is coming in Feb. Expect to see more “light to medium load” and longer duration conditioning WOD’s mixed in (which we have been doing now for the past month plus).
SRCF Teens Session ends next week on Thursday 12/15!
Chest-to-Bar Pull-Ups: Common Faults
from the Competitor’s Course