Bench Press 2-2-2-2-2
Bench Press 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Category: Beyond the Whiteboard
Bench Press 2-2-2-2-2 & 10 RFT: Medicine Ball Cleans and Handstand Push Ups
Bench Press 2-2-2-2-2
Bench Press 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
10 RFT: Medicine Ball Cleans and Handstand Push Ups
10 rounds for time of:
10 Medicine Ball Cleans (20#/14#)
5 Handstand Push Ups
BTWB
Photo of almost all of the 10# bumpers in the gym by @robcwilson
Holiday Hours (New Year’s Week):
All classes are running on normal schedule EXCEPT for below.
- 12/30: Friday limited hours (no sign-ups needed)
- 9:30am Class (Team WOD)
- 10:30am Class (Team WOD)
- 4pm Class (Team WOD)
- 12/31: Closed Saturday for New Year’s Eve
Behind the Scenes: CrossFit Mayhem Freedom, Part 6 CrossFit Journal
12 WOD's of Christmas at SRCF!
12 WOD’s of Christmas at SRCF!
For Time:
1 Sumo Deadlift High Pull (75#/55#)
2 Thrusters (75#/55#)
3 Push Press (75#/55#)
4 Power Cleans (75#/55#)
5 Deadlifts (75#/55#)
6 Kettlebell Swings (53#/35#)
7 Pull-ups
8 Knees-to-Elbows
9 Box Jumps (24″/20″)
10 Double Unders
11 Overhead Walking Lunge Steps (45#/25# Plate)
12 Burpees
*Like the song the “12 Days of Christmas”, complete each exercise in ascending order then work back down, adding one exercise per round.
Ex. On the 1st day of Xmas, my coaches gave to me, one Sumo Deadlift High Pull; on the 2nd day of Xmas my coaches gave to me, 2 Thrusters and 1 SDHP; on the 3rd day of Xmas, my coaches gave to me, 3 Push Press, 2 Thrusters, and 1 SDHP; etc.
BTWB
Photos by @robcwilson
Great turnout for the Eve of Christmas Eve Chaos today (55 Elves and Santa’s Helpers)! Almost everyone managed to fall into the rhythm of the 12 WODs of Christmas! The barbell movements were meant to be a “barbell complex” where the sequence of movements can progress together. As you moved through them it was more efficient to “link” them so that after you completed the Deadlifts you could transition to the Power Cleans then to the Push Presses to the Thrusters without putting the barbell down.
Reminder we are closed tomorrow for Saturday (Christmas Eve) and there is no 6am class on Monday. Other classes are normal schedule on Monday. See below for next week’s schedule.
Have a Merry Christmas and may you all get to spend it with your loved ones!
Photos by @robcwilson
Great turnout for the Eve of Christmas Eve Chaos today (55 Elves and Santa’s Helpers)! Almost everyone managed to fall into the rhythm of the 12 WODs of Christmas! The barbell movements were meant to be a “barbell complex” where the sequence of movements can progress together. As you moved through them it was more efficient to “link” them so that after you completed the Deadlifts you could transition to the Power Cleans then to the Push Presses to the Thrusters without putting the barbell down.
Reminder we are closed tomorrow for Saturday (Christmas Eve) and there is no 6am class on Monday. Other classes are normal schedule on Monday. See below for next week’s schedule.
Have a Merry Christmas and may you all get to spend it with your loved ones!
EMOM for 8 mins: Squat Cleans and Front Squats & AMRAP 10 mins: Squat Cleans and Double Unders
EMOM for 8 mins: Squat Cleans and Front Squats
Every 1 min for 8 mins do:
1 Squat Clean, pick load
1 Front Squat, pick load
AMRAP 10 mins: Squat Cleans and Double Unders
Complete as many rounds as possible in 10 mins of:
7 Squat Cleans (165#/110#)
30 Double Unders
BTWB
Photo by @robcwilson
Holiday Hours:
Christmas Week:
- 12/23: Friday limited hours
- “12 WOD’s of Christmas” annual workout; Sign-ups in the gym for a class spot!
9:30amClass FULL10:30amClass FULL- 11:15am (Second Wave) has a few slots remaining
- 4pm Class (Only 1 Wave, FULL!)
- Please come to the AM hours is possible, there will be only 1 class at 4pm with limited space and 1 wave of athletes. Sign up in the gym.
- 12/24: Closed Saturday for Christmas Eve
- 12/26: Monday 6am Class Cancelled!
New Year’s Week:
- 12/30: Friday limited hours (no sign-ups needed)
- 9:30am Class
- 10:30am Class
- 4pm Class
- 12/31: Closed Saturday for New Year’s Eve
Snatch Balance 1-1-1-1-1 & Chipper: Runs, Pull-ups, Push-up, Squat Ladder
Snatch Balance 1-1-1-1-1
Snatch Balance 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Chipper: Runs, Pull-ups, Push-up, Squat Ladder
For time:
Run 400m
20 Pull-ups
30 Push-ups
40 Air Squats
Run 400m
15 Chest-to-bar Pull-ups
25 Ring Dips
35 Front Squats (95#/65#)
Run 400m
10 Muscle-ups
20 Handstand Push-ups
30 Overhead Squats (95#/65#)
BTWB
Photo by @robcwilson
Holiday Hours:
Christmas Week:
- 12/23: Friday limited hours
- “12 WOD’s of Christmas” annual workout; Sign-ups in the gym for a class spot!
9:30amClass FULL10:30amClass FULL- 11:15am (Second Wave) has a few slots remaining
- 4pm Class (Only 1 Wave, FULL!)
- Please come to the AM hours is possible, there will be only 1 class at 4pm with limited space and 1 wave of athletes. Sign up in the gym.
- 12/24: Closed Saturday for Christmas Eve
- 12/26: Monday 6am Class Cancelled!
New Year’s Week:
- 12/30: Friday limited hours (no sign-ups needed)
- 9:30am Class
- 10:30am Class
- 4pm Class
- 12/31: Closed Saturday for New Year’s Eve
Back Squat 5-5-5-5-5 & FT: Rows, Double Unders, and Sit-ups
Back Squat 5-5-5-5-5
Back Squat 5-5-5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
FT: Rowing “Annie”: Rows, Double Unders, and Sit-ups
For time:
Row 500m
50 Double Unders
50 AbMat Sit-ups
Row 400m
40 Double Unders
40 AbMat Sit-ups
Row 300m
30 Double Unders
30 AbMat Sit-ups
Row 200m
20 Double Unders
20 AbMat Sit-ups
Row 100m
10 Double Unders
10 AbMat Sit-ups
BTWB
Photo by @robcwilson
Socks just arrived! For those who preordered they will be at the gym for the PM classes to pick up. Grab a pair for $20 for a great stocking stuffer!
New Hats and Beanies are coming! Preorder if you want one by posting the style/color to comments.
Cost: $20 each.
Brand: PukkaInc (same as Rogue uses and our last order of hats)
Styles: All hats are adjustable (not fitted) with embroidered or patch logo
Top: 4 designs in picture are Trucker style with a slight curved bill
Middle: Black Hat with Squatch design is also available with a flat bill option (Specify if you want this flat bill for this logo only)
Bottom: Beanies are fleece lined with a SnoRidge CF Tag on the outside edge (Choose Black w/black and white tag or Grey w/Hawks color tag)
Holiday Hours:
Christmas Week:
- 12/23: Friday limited hours
- “12 WOD’s of Christmas” annual workout; Sign-ups in the gym for a class spot!
9:30amClass FULL10:30amClass FULL- Second wave at 11:15am has a few slots remaining
- 4pm Class (Only 1 Wave, almost full!)
- Please come to the AM hours is possible, there will be only 1 class at 4pm with limited space and 1 wave of athletes. Sign up in the gym.
- 12/24: Closed Saturday for Christmas Eve
New Year’s Week:
- 12/30: Friday limited hours (no sign-ups needed)
- 9:30am Class
- 10:30am Class
- 4pm Class
- 12/31: Closed Saturday for New Year’s Eve
Hang Power Clean 7×1 & 10-9-8-7-6-5-4-3-2-1: Hang Power Cleans and Burpees
Hang Power Clean 7×1
Hang Power Clean 1-1-1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
10-9-8-7-6-5-4-3-2-1: Hang Power Cleans and Burpees
10-9-8-7-6-5-4-3-2-1 reps, for time of:
Hang Power Clean (135#/95#)
Burpee
BTWB
Photo by @robcwilson
Limited schedule this week and we kicked it off with a lung burner. Make sure you read below for the full holiday schedule!
We are also doing a preorder for SRCF Hats and Beanies in our Facebook group. Check it out to see all the options and to let us know if you want to order any.
Holiday Hours:
Christmas Week:
- 12/23: Friday limited hours
- “12 WOD’s of Christmas” annual workout; Sign-ups in the gym for a class spot!
9:30amClass FULL- 10:30am Class (Will run a second wave at 11:15am if needed)
- 4pm Class
- Please come to the AM hours is possible, there will be only 1 class at 4pm with limited space and 1 wave of athletes. Sign up in the gym.
- 12/24: Closed Saturday for Christmas Eve
New Year’s Week:
- 12/30: Friday limited hours
- 9:30am Class
- 10:30am Class
- 4pm Class
- 12/31: Closed Saturday for New Year’s Eve
Behind the Scenes: CrossFit Mayhem Freedom, Part 4 CrossFit Journal
Advanced RX: E2MOM for 16 mins: Bear Complex & 9-6-3: Bear Complexes and Bar Muscle-ups & AMRAP 7 mins: Deadlifts and Deficit Handstand Push Ups
Advanced RX Class:
E2MOM for 16 mins: Bear Complex
1 Bear Complex, pick load
Every 2 mins for 16 mins.
9-6-3: Bear Complexes and Bar Muscle-ups
9-6-3 reps, for time of:
Bear Complex (135#/95#)
Bar Muscle-up
Rest 5 min between part 1 & 2
AMRAP 7 mins: Deadlifts and Deficit Handstand Push Ups
Complete as many rounds as possible in 7 mins of:
7 Deadlifts (225#/155#)
7 Deficit Handstand Push Ups
BTWB
Photo by @robcwilson
Holiday Hours:
Christmas Week:
- 12/23: Friday limited hours
- “12 WOD’s of Christmas” annual workout; Sign-ups in the gym for a class spot!
- 9:30am Class
- 10:30am Class
- 4pm Class
- Please come to the AM hours is possible, there will be only 1 class at 4pm with limited space and 1 wave of athletes. Sign up in the gym.
- 12/24: Closed Saturday for Christmas Eve
New Year’s Week:
- 12/30: Friday limited hours
- 9:30am Class
- 10:30am Class
- 4pm Class
- 12/31: Closed Saturday for New Year’s Eve
Team WOD: Runs, Pull-ups, Front Squats, OH Walking Lunge, Hang Power Cleans, Double Unders, STO, T2B, Deadlifts, Burpees
Team WOD: Runs, Pull-ups, Front Squats, OH Walking Lunge, Hang Power Cleans, Double Unders, STO, T2B, Deadlifts, Burpees
In Teams of 2 Complete For Time:
400 m Run
50 Pull-ups
40 Front Squats (95#/65#)
50 Overhead Walking Lunge With Plates (25#/15#)
40 Hang Power Cleans (95#/65#)
200 Double Unders (Each partner does 100 simultaneously)
50 Shoulder-to-Overheads (95#/65#)
40 Toes-to-bars
50 Deadlifts (165#/105#)
40 Burpees
* Both partners run 400m
** Alternate work on all movements, splitting reps with partner as you see fit except DU
*** For DU, each partner completes 100 reps at the same time
**** One barbell (unless mixed team), add weight for DL at end
Post total time.
BTWB
OnRamp-iversary Photo by @robcwilson
Holiday Hours:
Christmas Week:
- 12/23: Friday limited hours
- “12 WOD’s of Christmas” annual workout; Sign-ups in the gym for a class spot!
- 9:30am Class
- 10:30am Class
- 4pm Class
- Please come to the AM hours is possible, there will be only 1 class at 4pm with limited space and 1 wave of athletes. Sign up in the gym.
- 12/24: Closed Saturday for Christmas Eve
New Year’s Week:
- 12/30: Friday limited hours
- 9:30am Class
- 10:30am Class
- 4pm Class
- 12/31: Closed Saturday for New Year’s Eve