Bench Press 5-4-3-2-1
Bench Press 5-4-3-2-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Community. Coaching. Caring. Since 2009.
Bench Press 5-4-3-2-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Every 1 min for 8 mins do:
1 Squat Clean, pick load
3 Front Squats
Complete as many rounds as possible in 15 mins of:
10 Back Squats (135#/95#)
5 Handstand Push Ups
10 Knees To Elbows
5 Muscle Ups
Photo by @robcwilson
Start signing up for the Open! When you do make sure you register for the Open and choose our gym to be part of the SRCF team.
Registration for the 2016 Reebok CrossFit Games Open is now live!
Every 1 min for 8 mins do:
1 Squat Clean, pick load
3 Front Squats
3 rounds for time of:
Run 200m
30 Air Squats
20 Push-up (hand release)
10 Chest-to-bar Pull-ups
5 Thrusters (135#/95#)
Movement standards:
1. HR Push-up: Must keep toes on the ground and return to a plank each rep. Thighs must leave the ground. No “worm” or “rocking” allowed.
2. Chest to Bar Pull-up: Full arm extension, chest touches bar
3. Air Squat: Hip crease below top of knee, open hips at top
4. Thruster: Clean from ground, must pass below parallel and lockout overhead with open hips before lowering barbell
Photo by @robcwilson
Today was our 4th “Stop the Slop” Performance WOD Challenge. We will re-test this WOD in 30 days and for those who entered the challenge we will measure the % improvement in times and the winner will get a portion of the prize money (the winner of the Nutrition Challenge will also share in the prize money). For the next month the focus of “Stop the Slop” is not only to eat right, but also to clean up technique and form. Use this time to work on becoming more efficient in movements, transitions, rest, and recovery.
This year I changed the programming again to allow for a workout that is still similar to “Baseline” and past Stop the Slop WOD’s but mixes it up with a heavy Thruster. Removing the abMat sit-ups this year meant less reps overall with a slower “rest” movement while keeping you moving quickly on the shorter runs. Hand Release Push-ups and Chest-to-bar returned while making this 3 rounds over a straight chipper made this challenging. If you need to “buy-in” then see your coach to sign up and fork over your cash.
Make-ups are only tomorrow for anyone who missed it today and wants to buy into the Performance Challenge.
Looking forward to seeing the improvement in a month!
Power Snatch 1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
As many reps as possible in 2 mins of:
Toes-to-bar
Photo by @robcwilson
Events:
Tomorrow will be our 4th annual “Stop the Slop Challenge” begins Wednesday 1/13!
For the WOD on Wednesday plan on partnering up to judge/count then trading places. This is to ensure that movements and reps are good for both the test and re-test next month.
Weigh-in’s and buy-in tomorrow!
What is it?
“Stop the Slop” is both a 30 day Nutrition Challenge and a 30 Day Performance Challenge. For the next month the focus of “Stop the Slop” is not only to eat right, but also to clean up technique and form. Use this time to work on becoming more efficient in movements, transitions, and rest. Get more consistent at coming into the gym, recovering correctly, sleeping better and improving mobility. As the month moves on and your nutrition and performance improve, increase the intensity and see what results you get after the month is over.
You can choose to buy-in to either challenge ($25 per challenge). You do not have to do both. This will go into a pool to be paid out to each challenge winner. You can only win the challenge you buy into. Winners are based on % of weight loss for the 30 days and % improvement of time for the WOD. After 30 days we will re-test the WOD and conduct final weigh-in’s for both challenges.
Power Snatch 1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Overhead Squat 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
For time:
100 Double Unders
50 Deadlifts (155#/115#)
40 Box Jumps (24″/20″)
30 Ring Dips
20 Hang Power Cleans (155#/115#)
10 Overhead Squats (155#/115#)
Photo by @robcwilson
Events:
Our 4th annual “Stop the Slop Challenge” begins Wednesday 1/13!
What is it? “Stop the Slop” is both a 30 day Nutrition Challenge and a 30 Day Performance Challenge. For the next month the focus of “Stop the Slop” is not only to eat right, but also to clean up technique and form. Use this time to work on becoming more efficient in movements, transitions, and rest. Get more consistent at coming into the gym, recovering correctly, sleeping better and improving mobility. As the month moves on and your nutrition and performance improve, increase the intensity and see what results you get after the month is over.
You can choose to buy-in to either challenge ($25 per challenge). You do not have to do both. This will go into a pool to be paid out to each challenge winner. You can only win the challenge you buy into. Winners are based on % of weight loss for the 30 days and % improvement of time for the WOD. After 30 days we will re-test the WOD and conduct final weigh-in’s for both challenges.
“Rethinking Weight Loss and the Reasons We’re ‘Always Hungry’,” The New York Times.
Clean & Jerk 1-1-1
Use the heaviest weight you can for each set.
As many reps in 8 mins as you can of:
Muscle Up 20 secs
Rest 10 secs
Clean & Jerk (135#/95#) 20 secs
Rest 10 secs
A single set of Wall Balls for max reps.
*Rest 5 minutes after main WOD.
Photo by @robcwilson
Events:
Our 4th annual “Stop the Slop Challenge” begins Wednesday 1/13!
What is it? “Stop the Slop” is both a 30 day Nutrition Challenge and a 30 Day Performance Challenge. For the next month the focus of “Stop the Slop” is not only to eat right, but also to clean up technique and form. Use this time to work on becoming more efficient in movements, transitions, and rest. Get more consistent at coming into the gym, recovering correctly, sleeping better and improving mobility. As the month moves on and your nutrition and performance improve, increase the intensity and see what results you get after the month is over.
You can choose to buy-in to either challenge ($25 per challenge). You do not have to do both. This will go into a pool to be paid out to each challenge winner. You can only win the challenge you buy into. Winners are based on % of weight loss for the 30 days and % improvement of time for the WOD. After 30 days we will re-test the WOD and conduct final weigh-in’s for both challenges.
For Time:
100 Wall Balls (20#/14#)
100 Sumo Deadlift High-pulls (75#/55#)
100 Box Jump
100 Push Presses (75#/55#)
100 Rows
Post total time.
*Team of 2, share ball, bar, rower and box. Alternate work with your partner and split reps as a team.
Photo by @robcwilson
Events:
Our 4th annual “Stop the Slop Challenge” begins Wednesday 1/13!
What is it? “Stop the Slop” is both a 30 day Nutrition Challenge and a 30 Day Performance Challenge. For the next month the focus of “Stop the Slop” is not only to eat right, but also to clean up technique and form. Use this time to work on becoming more efficient in movements, transitions, and rest. Get more consistent at coming into the gym, recovering correctly, sleeping better and improving mobility. As the month moves on and your nutrition and performance improve, increase the intensity and see what results you get after the month is over.
You can choose to buy-in to either challenge ($25 per challenge). You do not have to do both. This will go into a pool to be paid out to each challenge winner. You can only win the challenge you buy into. Winners are based on % of weight loss for the 30 days and % improvement of time for the WOD. After 30 days we will re-test the WOD and conduct final weigh-in’s for both challenges.
Clean & Jerk 1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.