Category: Beyond the Whiteboard
Weighted Pull Up 3-3-3-3-3 & AMRAP 16 mins w/ Buy-in: Rows, Push-Ups, Kettlebell Swings and Sit-ups
Weighted Pull Up 3-3-3-3-3
Weighted Pull-up 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 16 mins w/ Buy-in: Rows, Push-Ups, Kettlebell Swings and Sit-ups
In 16 mins do:
Row 2000m
then in the remaining time, AMRAP of:
15 Hand Release Push-Ups
15 Kettlebell Swings (53#/35#)
15 AbMat Sit-ups
BTWB
Photo by @robcwilson
Behind the Scenes: CrossFit Mayhem Freedom, Part 3
Holiday Hours:
Christmas Week:
- 12/23: TBD – Friday limited hours; “12 WOD’s of Christmas” annual workout
- 12/24: Closed Saturday for Christmas Eve
New Year’s Week:
- 12/30: TBD – Friday limited hours
- 12/31: Closed Saturday for New Year’s Eve
Push Press + Push Jerk 1-1-1-1-1 & CrossFit Games Open 13.2
Push Press + Push Jerk 1-1-1-1-1
Push Press + Push Jerk 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
BTWB
CrossFit Games Open 13.2
Complete as many rounds as possible in 10 mins of:
5 Shoulder-to-Overheads (115#/75#)
10 Deadlifts (115#/75#
15 Box Jumps (24″/20″)
BTWB
Photo by @robcwilson
SRCF Tweens and Teens Winter Session 1 ended today! We will be starting our next session at the end of January. Parents of currently enrolled teens will be given first priority at the Winter Session 2 before we open it up to fill spaces. We will announce dates soon.
The teens class was a success with great participation and lots of progress. Looking forward to watching these kids move better and get stronger and as they improve technique they will increase loading. Most importantly they are all positive and committed to having fun!
Holiday Hours:
Christmas Week:
- 12/23: TBD – Friday limited hours; “12 WOD’s of Christmas” annual workout
- 12/24: Closed Saturday for Christmas Eve
Hang Squat Snatch 1-1-1-1-1 & 18-15-12-9-6: Wall Balls and Hang Snatches
Hang Squat Snatch 1-1-1-1-1
Hang Squat Snatch 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
18-15-12-9-6: Wall Balls and Hang Snatches
18-15-12-9-6 reps, for time of:
Wall Ball (20#/14#)
Hang Squat Snatch (75#/55#)
BTWB
Photo by @robcwilson
Holiday Hours:
Christmas Week:
- 12/23: TBD – limited hours
- 12/24: Closed Saturday for Christmas Eve
Nutrition Brief: How Much Food Should I Eat? CrossFit Journal
Bench Press 3-3-3-3-3 & AMReps 15 mins: Bodyweight Max Reps
Bench Press 3-3-3-3-3
Bench Press 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMReps 15 mins: Bodyweight Max Reps
As many reps in 15 mins as you can of:
Handstand Push-up, 1 min
Toes-to-bar, 2 mins
Air Squat, 3 mins
Double Under, 4 mins
Row, 5 mins
Hang Squat Clean 1-1-1-1-1 & 5 RFT: Chest-to-bar Pull-ups, Front Squats and Burpees
Hang Squat Clean 1-1-1-1-1
Hang Squat Clean 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
5 RFT: Chest-to-bar Pull-ups, Front Squats and Burpees
5 rounds for time of:
8 Chest-to-bar Pull-ups
8 Front Squats (165#/115#)
8 Burpees
BTWB
Photo by @robcwilson
Stay tuned for our class schedule over the holidays. We will announce our operating hours soon for both Christmas and New Year’s weekends as well as the date for our annual “12 WOD’s of Xmas” workout.
In this eight-part series, get a glimpse of what makes CrossFit Mayhem Freedom tick. Now two-time winner of the CrossFit Games Affiliate Cup, the team is led by four-time individual champion Rich Froning.
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.
Team WOD: Isabel & Grace
Team WOD: Isabel & Grace
For time:
30 Snatches, 135/95 lbs
Use 95 pounds, 65 pounds or broomstick as needed.
Choose one Teammate (#1) to perform Isabel, then Teammate (#2) will immediately perform Grace. Then repeat but switch benchmarks (#1 does Grace, #2 does Isabel). Record time completed for each benchmark per partner.