Category: Beyond the Whiteboard
EMOM for 10 mins: Squat Snatch & 3 RFT: Burpees, Run and Snatches
Every 1 min for 10 mins: Squat Snatch3 RFT: Burpees, Run and Snatches
3 rounds for time of:
20 Burpees
Run 400m
7 Squat Snatches (135#/95#)
Advanced RX: EMOM for 7 mins: Power Cleans, Hang Squat Cleans and Front Squats & 7 RFT: Legless Rope Climbs, Double Unders, Handstand Push-ups and Run
Advanced RX Class:
EMOM for 7 mins: Power Cleans, Hang Squat Cleans and Front Squats
Every 1 min for 7 mins do:
1 Power Clean, pick load
1 Hang Squat Clean, pick load
1 Front Squat, pick load
(As a complex 1 PC + 1HC + 1FS)
7 RFT: Legless Rope Climbs, Double Unders, Handstand Push-ups andRun
7 rounds for time of:
1 Legless Rope Climb, 15 ft
30 Double Unders
8 Handstand Push-ups
Run 200m
BTWB
Photo by @robcwilson
This Thursday we are planning to retest the 30 Day Stop the Slop Performance Challenge. If weather does not look like it will cooperate we will move it to this Wednesday. Stay tuned!
There are too many who haven’t signed up for the Open yet but are planning to. Don’t wait. Sign up now!
Team WOD: Hang Power Cleans, Front Racked Alternating Reverse Lunges, Wall Balls
Team WOD: Hang Power Cleans, Front Racked Alternating Reverse Lunges, Wall Balls
As a Team of 2 complete 20 rounds for time of:
3 Hang Power Cleans (135#/95#)
6 Front Racked Alternating Reverse Lunges (135#/95#)
9 Wall Balls (20#/14#)
Switch after each full round.
* 10 rounds for each partner. Alternate full rounds with your partner (partner 1 does one round, then partner 2 does one round, etc.)
** One bar, one ball.
Post total time.
BTWB
Photos by @robcwilson
On Saturday between classes Everyday Warrior (represented by Janessa, Brandon, Kristina, and Sarah) came to present Jenna with a generous gift as well as workout with the gym. This organization is a non-profit that directly contributes to CrossFitters who are battling cancer. They raise money through online and local competitions as well as through sales of apparel. They have impacted so many lives already since being founded in 2014 and one of those they chose was Jenna. Check out their website for more info and consider supporting them!
Every 1 min for 7 mins: Power Cleans, Hang Squat Cleans and Front Squats
Every 1 min for 7 mins: Power Cleans, Hang Squat Cleans and Front Squats
Every 1 min for 7 mins do:
1 Power Clean, pick load
1 Hang Squat Clean, pick load
1 Front Squat, pick load
As a complex 1 PC + 1HC + 1FS
Overhead Squat 3-3-3-1-1-1 & 15-20-25: Overhead Squats and Row
Overhead Squat 3-3-3-1-1-1
Overhead Squat 3-3-3-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Overhead Squat 3-3-3-1-1-1
Overhead Squat 3-3-3-1-1-1
Overhead Squat 3-3-3-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Alt EMOM 12 mins: Snatch Pulls and Strict Pull-ups & Affiliate Cup Stadium Chipper 2009 CF Games: Wall Balls, Rows, Box Jumps, KB Swings, DB Push Press, Deadlifts
Alt EMOM 12 mins: Snatch Pulls and Strict Pull-ups
Every 1 min for 12 mins, alternating between:
3 Snatch Pulls, pick load
5 Strict Pull-ups
2009 CF Games Affiliate Cup Stadium Chipper: Wall Balls, Rows, Box Jumps, KB Swings, DB Push Press, Deadlifts
For time:
30 Wall Balls (20#/14#)
Row 300m
30 Box Jumps (24″/20″)
30 Kettlebell Swings (53#/35#)
30 Dumbbell Push Press (40#/25#)
30 Deadlifts (225#/155#)
BTWB
Photo by @robcwilson
This workout was programmed in the 2009 CrossFit Games as a team relay event. I first programmed this back in the garage in 2009. Here’s a fun look back at those garage gym days.
Stadium workout – video … [wmv] [mov]
Events:
This Saturday between classes Everyday Warrior is going to be here to present Jenna with a gift as well as workout with the gym. Whether you are planning to work out or not please come by the gym towards the end of the 0930 class to join us for the presentation. (Sean posted this below to the Facebook group tonight)
“Hey guys! Back in December Everyday Warrior published an article about my amazing wife, Jenna. If you haven’t had a chance to read the article please click the link below. This Saturday at 9:30 the amazing people from Everyday Warrior will be at the box to workout with SRCF, meet her CF family, socialize and present Jenna with a nice gift. I know she’d love for everyone to come hang out, workout, and enjoy some coffee/snacks. Everyday Warrior will be posting pictures of their road trip to SRCF on their Facebook and Instagram page. Sorry for the late post but we hope to see you all there! ~ Sean”
Alt EMOM 12 mins: Snatch Pulls and Strict Pull-ups
Alt EMOM 12 mins: Snatch Pulls and Strict Pull-ups
Every 1 min for 12 mins, alternating between:
3 Snatch Pulls, pick load
5 Strict Pull-ups
Push Jerk 3-3-3
Push Jerk 3-3-3
Push Jerk 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.