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.
Category: Beyond the Whiteboard
Shoulder Press 3-3-3-3-3 & 3 RFT: Run, Box Jumps and Push Press
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.
3 RFT: Run, Box Jumps and Push Press
3 rounds for time of:
Run 400m
30 Box Jumps (24″/20″)
20 Push Press (115#/75#)
BTWB
Photo by @robcwilson
Events:
The 8th annual “Frankenchipper” is coming!
When: 10/22 Saturday at 9:30am (we will run waves)
What: Our favorite WOD and SRCF tradition of the year. This SRCF annual tradition is the costume-required “Frankenchipper”! This workout is a combination of benchmark “Girls” WOD’s. Like Frankenstein the 2.0 version is a mash-up of “Fran”, “Angie”, “Kelly” and “Eva”. One of our favorite gym traditions is to see everyone in costume trying to work through a workout that is tougher than it looks. This WOD is a quick gasser that’s light but challenging.
Frankenchipper 2.0:
For time:
Run 800m
30 Kettlebell Swings (53#/35#)
21 Thrusters (75#/55#)
21 Pull-ups
50 Push-ups
50 Air Squats
30 Box Jumps (24″/20″)
30 Wall Balls (20#/14#)
8th annual Nugent Halloween Party:
Later that night starting at 7:30pm and going until the light drives the vampires back in their coffins. Location is our haunted mansion.
This party is an adults only costume party. All SRCF members are invited, RSVP is encouraged and please plan to bring a devilish dish to share. We hope to see everyone there! (Evite is located in the SRCF Facebook group)
Back Squat 5-5-5 & Death By Burpees
Back Squat 5-5-5
Back Squat 5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
“Death By” – Burpees
Death By Burpee
With a continuously running clock perform:
1 Burpee in the first 1 min,
2 Burpees in the second 1 min
3 Burpees in the third 1 min
…
Continuing this for as long as you are able.
Squat Clean & Jerk 1-1-1-1-1 & AMRAP 15 mins w/ Buy-in: Run then Squat Cleans and Muscle-ups
Squat Clean & Jerk 1-1-1-1-1
Squat Clean & Jerk 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 15 mins w/ Buy-in: Run then Squat Cleans and Muscle-ups
In 15 mins do:
Run 1000m
then in the remaining time, AMRAP of:
5 Muscle-ups
5 Squat Cleans (155#/105#)
*Sub 5 Ring Dips for 5 MU each round.
Squat Clean & Jerk 1-1-1-1-1
Squat Clean & Jerk 1-1-1-1-1
Squat Clean & Jerk 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Advanced RX: Lifting: Hang Snatch and Snatch & Pt. 1 2010 NW Regional Event & Pt. 2: Rows, AbMat Sit-ups and Kettlebell Overhead Walking Lunges
Advanced RX Class:
Lifting: Hang Squat Snatches and Squat Snatches
Hang Squat Snatch 1-1-1-1-1, using heaviest weight per set
Squat Snatch 1-1-1-1-1, using heaviest weight per set
Regrip, adjust load as needed
Pt. 1 2010 Northwest Regional Event
3 rounds for time of:
10 Overhead Squats (135#/95#)
50 Double Unders
Rest 5 minutes then complete Pt. 2
Pt. 2: 3 RFT: Rows, AbMat Sit-ups and Kettlebell Overhead Walking Lunges
3 rounds for time of:
Row 300m
40 AbMat Sit-ups
10 Kettlebell Overhead Walking Lunges (Choose load)
BTWB
Photo by @robcwilson
Throwback to the 2009 CF Games at the Ranch. Find the movie on Netflix.
Team WOD: 1RM Snatch & Team WOD: AMRAP 12 mins: Double Unders and Power Snatch
Team WOD: 12 Min to find a 1RM Snatch
As a team of 2 take 12 minutes to find:
1RM Snatch
12 minutes total for each member to each establish a 1RM.
* One barbell per team. Change loads as needed.
** Alternate lifts until time is up.
*** Squat or Power
Post total weight/loads lifted as a team.
Team WOD: AMRAP 12 mins: Double Unders and Power Snatch
As a team of 2 complete as many rounds as possible of:
25 Double Unders
12 Power Snatches (75#/55#)
* Alternate after each full round with your partner.
Post total rounds.
BTWB
Photo by @robcwilson
We need your help!
Rule #1 in our gym: Clean up after yourself.
We need your help to keep things organized, clean, and cared for. Please remember to put your equipment back neatly after you use it in the proper place. This means ALL equipment; whether it’s a PVC, abMat, dumbbell, band, box, ball or weight. Lately things have been getting sloppy. If you find something out of place do everyone a favor and put it where it goes, or better yet remind your WOD-buddy to put it back before they leave.
Making sure that ropes are hung and rollers are put back on their holders; bands, wall balls and kettlebells are sorted by color; and bumpers and weights are on the correct tree all mean when the next person needs to find it they know where to look.
Please also wipe down what you use, and throw the wipes away in the trash can in the lobbies, not in the chalk bucket.
Collars: Please don’t throw the collars back in the bucket. The red lock tabs can snap off easily which renders the collar useless. This means we then have to buy more. This can be avoided by placing the collars back in the bucket and not tossing them in from several feet away.
Thanks for helping keep our gym clean and awesome!
Lifting: Hang Squat Snatches and Squat Snatches
Lifting: Hang Squat Snatches and Squat Snatches
Hang Squat Snatch 1-1-1-1-1, using heaviest weight per set
Squat Snatch 1-1-1-1-1, using heaviest weight per set
Regrip, adjust load as needed
Front Squat 2-2-2-2-2 & AMRAP 12 mins: Front Squats, Hand Release Push-Ups and Box Jumps
AMRAP 12 mins: Front Squats, Hand Release Push-Ups and Box Jumps
Complete as many rounds as possible in 12 mins of:
9 Front Squats (95#/65#)
12 Hand Release Push-Ups
15 Box Jumps (24″/20″)
BTWB
Photo by @robcwilson
“Saimo” shirts and tanks are in!
If you preordered we will be billing them on Mindbody over the next couple days automatically rather than waiting to hand them out. Once the total of shirts are billed we will announce how much money is raised for the Saimo family on behalf of Sam.
Alt EMOM 10 mins: Ring Dips and Power Cleans & 7 RFT: Rope Climbs, Power Cleans, Wall Balls and Double Unders
Alt EMOM 10 mins: Ring Dips and Power Cleans
Every 1 min for 10 mins, alternating between:
5 Ring Dips
2 Power Cleans, pick load
7 RFT: Rope Climbs, Power Cleans, Wall Balls and Double Unders
7 rounds for time of:
1 Rope Climb
5 Power Cleans (135#/95#)
10 Wall Balls (20#/14#)
20 Double Unders
BTWB
Photo by @robcwilson
The CrossFit Invitational will take place this year on Nov. 20 just outside Toronto, Canada. More information can be found on the CrossFit Games website.
After seven great seasons in Carson, California, the CrossFit Games will be moving to a new location next year. Over 100 cities showed interest in hosting our community, and we are in the process of selecting a winner. Full details will be announced following the CrossFit Invitational. ~ from the CrossFit Affiliate Newsletter
“CrossFit’s Founder Seeks to Sour Government’s Soda Stance.” U.S. News & World Report