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.
Category: Beyond the Whiteboard
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 & 18-15-12-9-6: Push Jerks, Toes-to-bars and Lateral Burpees
Push Jerk 3-3-3
Push Jerk 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
18-15-12-9-6: Push Jerks, Toes-to-bars and Lateral Burpee (Over Barbell)
18-15-12-9-6 reps, for time of:
Push Jerk (135#/95#)
Toes-to-bar
Lateral Burpee (Over Barbell)
BTWB
Photo by @robcwilson
Congrats to Joe W. on hitting WOD #250!
Looking forward to this documentary on the 2015 CF Games releasing on iTunes on Feb. 23.
Fittest On Earth: Documentary Trailer
SRCF Open Count:
33 Registered
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.
Squat Clean : 1 Rep Max & AMRAP 17 mins: Muscle-ups, Squat Cleans and Runs
Squat Clean : 1 Rep MaxAMRAP 17 mins: Muscle-ups, Squat Cleans and Runs
Complete as many rounds as possible in 17 mins of:
5 Muscle-ups
5 Squat Cleans (165#/110#)
Run 400m
BTWB
Photo by @robcwilson
Lots of PR’s and near PR’s today!
Sam Briggs showed why one of her nicknames is “The Engine”. She not only set a world indoor rowing record in the 500m (for her weight class); she also set a British record for the 2000m.
Sam Briggs Sets New 500m Rowing World Record www.boxlifemagazine.com
Squat Clean : 1 Rep Max
Bench Press 2-2-2-2-2 & Pt. 1 AMRAP DU and Power Snatch & Pt. 2 AMRAP C2B "Cindy"
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.
Pt. 1 AMRAP DU and Power Snatch
Complete as many rounds as possible in 5 mins of:
30 Double Unders
15 Power Snatches (75#/55#)
Rest 3 minutes then complete AMRAP 2
Hang Cluster : 1 Rep Max
Advanced RX: Hang Cluster : 1 Rep Max & 9-7-5-3: Hang Power Cleans, Thrusters, Bar Muscle-ups and Lateral Burpee (Over Barbell)
Hang Cluster : 1 Rep Max9-7-5-3: Hang Power Cleans, Thrusters, Bar Muscle-ups and Lateral Burpee (Over Barbell)
9-7-5-3 reps, for time of:
Hang Power Clean, 155/105 lbs
Thruster, 155/105 lbs
Bar Muscle-up
Lateral Burpee (Over Barbell)
Checkout: 21-15-9: Row (calories) and Farmers Walk (Kettlebell)
21-15-9 reps, for time of:
Row (calories)
Farmers Walk (Kettlebell), 53 lbs, 50m
BTWB
Photo by @robcwilson
We are at 24 people in the Open. Get registered. It’s coming.
Also we will be having a SFH tasting/sample event in Week 1 of the Open and Kenny from will not only provide samples but talk to each class about the different supplements.
Our Friday Night Lights this year will be more fun the more people that sign up. Don’t hold out, there is no pressure or expectation other than what you put on yourself!