Category: Beyond the Whiteboard
Shoulder Press 3-3-3-3-3 & Chipper: Walking Lunges, Ball Slams, Box Jumps and 4 more
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.
Chipper: Walking Lunges, Ball Slams, Box Jumps and 4 more
For time:
100 Walking Lunges
75 Ball Slams (30#/20#)
50 Box Jumps (24″/20″)
25 Pull-ups
50 Push Press (45#/33#)
75 AbMat Sit-ups
100 Air Squats
BTWB
Photo by @robcwilson
The site is finally back up! Thanks to Joe for the assist in getting WordPress to fix our site.
The video below is a good perspective on the Open. Why do I push everyone to sign up? Watch Coach Glassman in this video talk about the Open and that is why. This event is our gym’s Games. Our Friday Night Lights wouldn’t come close to being as fun if no one signed up. Participating in the Open is different and more meaningful than just showing up for the workout. Don’t just show up. Be a part of the process. There is actually no reason not to (short of being injured).
Our current athlete count is 22. I know there are over 20 more should be signed up. Don’t wait. When you register make sure you select our Affiliate so you can be on the team.
“Open to the World” with Coach Glassman – [video]
Every 1 min for 10 mins: Power Cleans and Squat Cleans & CrossFit Games Open 13.4
Every 1 min for 10 mins: Power Cleans and Squat Cleans
Every 1 min for 10 mins do:
1 Power Clean
1 Squat Clean
CrossFit Games Open 13.4
As many reps in 7 mins as you can of:
3 Clean & Jerks (135#/95#)
3 Toes To Bars
6 Clean & Jerks
6 Toes To Bars
9 Clean & Jerks
9 Toes To Bars
12 Clean & Jerks
12 Toes To Bars
15 Clean & Jerks
15 Toes To Bars
18 Clean & Jerks
18 Toes To Bars
If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.
Front Squat 3-3-3-3-3 & 7 RFT: Medicine Ball Cleans, Pull-ups and Push-ups
Front Squat 3-3-3-3-3
Front Squat 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
7 RFT: Medicine Ball Cleans, Pull-ups and Push-ups
7 rounds for time of:
10 Medicine Ball Cleans (20#/14#)
10 Pull-ups
10 Push-ups
Muscle-up Practice & FT: Muscle-ups, Box Jump Overs and Rows & 3 RFT: Banded Good Mornings and Hollow Rocks
Muscle-up Practice
Practice muscle-ups
Scale to false grip pull-ups, ring dips, or MU progression/practice.
FT: Muscle-ups, Box Jump Overs and Rows
For time:
10 Muscle-ups
30 Box Jump Overs (24″/20″)
1000m Row
5 Muscle-ups
15 Box Jump Overs
500m Row
3 RFT: Banded Good Mornings and Hollow Rocks
3 rounds for time of:
20 Banded Good Mornings
20 Hollow Rocks
*Use Green (M) / Blue (W) for banded GM
Muscle-up Practice & FT: Muscle-ups, Box Jump Overs and Rows
Squat Snatch 1-1-1-1-1 & 3 RFT: Run, Handstand Push-ups and Hang Squat Snatches
Squat Snatch 1-1-1-1-1
Squat Snatch 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
3 RFT: Run, Handstand Push-ups and Hang Squat Snatches
3 rounds for time of:
Run 400m
21 Handstand Push-ups
12 Hang Squat Snatches (135#/95#)
BTWB
Photo by @robcwilson
SRCF Open Athlete Count:
We are up to 21 signed up for.
Team WOD: Deadlifts, Wall Balls, AbMat Sit-ups
Team WOD: Deadlifts, Wall Balls, AbMat Sit-ups
Work in teams of two.
Complete as many rounds as possible in 20 mins of:
9 Deadlifts (185#/135#)
12 Wall Balls (20#/14#)
15 AbMat Sit-ups
Post total rounds.
* Alternate exercises: Team member 1 starts with deadlifts. When he/she reaches 9 DL, team member 2 starts the wallballs. When he/she finishes 12 WBs, team member 1 starts the AbMat Sit-ups. When he/she finishes team member 2 starts DL, continuing alternating each exercise.
Squat Clean 3-3-3-1-1-1
Squat Clean 3-3-3-1-1-1
Squat Clean 3-3-3-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Touch and go for 3
Advanced RX: Squat Clean 3-3-3-1-1-1 & 2009 CrossFit Games Final Chipper
Advanced RX Class:
Squat Clean 3-3-3-1-1-1
Squat Clean 3-3-3-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
*Touch and go for 3
“2009 CrossFit Games Final Chipper”
For time:
15 Squat Cleans (155#/105#)
30 Toes To Bars
30 Box Jumps (24″/20″)
15 Muscle Ups
30 Dumbbell Push Press (40#/25#)
30 Double Unders
15 Thrusters (135#/95#)
30 Pull-ups
30 Burpees
300 feet Overhead Walking lunge (45#/25# bumper)
Post total time.
BTWB
Photo by @robcwilson
Happy birthday to my personal favorite Coach! Michelle picked the final Games chipper from 2009 for her birthday workout. This WOD brings back memories from our first vacation to watch the CrossFit Games in Aromas, CA. Watching Games athletes do this is much better than doing it yourself.
We are up to 20 athletes signed up for the Open. Get signed up as we are looking for at least 50!