Back Squat : 2 Rep Max6 RFT: Pull-ups, Kettlebell Swings and Double Unders
6 rounds for time of:
10 Pull-ups
20 Kettlebell Swings (53#/35#)
30 Double Unders
Category: Beyond the Whiteboard
Hang Power Clean & Jerk : 1 Rep Max & The Chief
The Chief
For 5 cycles:
AMRAP in 3 mins of:
3 Power Cleans (135#/95#)
6 Push-ups
9 Air Squats
Rest 1 min between each cycle.
For each cycle restart the AMRAP.
Partial rounds count for each cycle.
BTWB
Photo by @robcwilson
We are up to 18 people registered for the CrossFit Open (only 3 women). Sign up now! You will want to be a part of the Open once “Friday Night Lights” rolls around.
For details on the Games Season including the Open and Regionals see below.
Events:
Next Friday night 1/29 the ladies of SRCF are organizing a snow tubing trip up to Snoqualmie Summit. Details are on the whiteboard at the gym.
2016 Reebok CrossFit Games Season Schedule
Every 1 min for 11 mins: Hang Squat Snatch & 7 RFT: Front Squats, Box Jumps and Ring Dips
Every 1 min for 11 mins: Hang Squat Snatch
2 Hang Squat Snatches, pick load
Every 1 min for 11 mins.
Regrip between reps is okay
7 RFT: Front Squats, Box Jumps and Ring Dips
7 rounds for time of:
7 Front Squats (135#/95#)
7 Box Jump (30″/24″)
7 Ring Dips
BTWB
Photo by @robcwilson
Are you a member of the law enforcement, firefighter or military profession? There is a new category in the Open this year that will allow you to rank and compare your fitness against those in your community. See the video.
“New Open Leaderboard Categories With Larry Moss” – [video]
Alt EMOM 10 mins: Rope Climbs and Weighted Sit-ups & AMReps 8 mins: Rows and Burpee Pull-ups
Alt EMOM 10 mins: Rope Climbs and Weighted Sit-ups
Every 1 min for 10 mins, alternating between:
2 Rope Climbs (15 ft.)
15 Weighted Sit-ups (25#/15#)
AMReps 8 mins: Rows and Burpee Pull-ups
As many reps as possible in 8 mins of:
Row 1000m
Burpee Pull-up
BTWB
Photos by @robcwilson
Seems like weighted sit-ups make everyone happy.
Please check the “Lost and Found” box by the WOD books. We are accumulating enough to start making the clothing into medicine balls. Whatever is left will be donated by this weekend so clear it out!
Events:
Register for the 2016 Open. Right now we are up to 13 people registered for the gym. Don’t wait, sign up now! There are 36 days remaining.
2016 Open Registration is LIVE
Alt EMOM 10 mins: Rope Climbs and Weighted Sit-ups
Alt EMOM 10 mins: Rope Climbs and Weighted Sit-ups
Every 1 min for 10 mins, alternating between:
2 Rope Climbs
15 Weighted Sit-ups, 25 lbs
Scale to 1 rope climb or 2:1 supine rope climb. (25#/15#) hold bumper on chest, feet flat on floor, no AbMat. You can hook feet under DB’s.
Push Press 2-2-2-2 & 3 RFT: Run, Double Unders and Thrusters
Push Press 2-2-2-2
Push Press 2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
3 RFT: Run, Double Unders and Thrusters
3 rounds for time of:
Run 200m
50 Double Unders
25 Thrusters (95#/65#)
Push Press 2-2-2-2
Push Press 2-2-2-2
Push Press 2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Advanced RX: Alt EMOM 10 mins: Clean & Jerks and Snatches & Holleyman
Advanced RX Class:
Alt EMOM 10 mins: Squat Clean & Jerks and Squat Snatches
Every 1 min for 10 mins, alternating between:
3 Squat Clean & Jerks, pick load
3 Squat Snatches, pick load
“Holleyman“
30 rounds for time of:
5 Wall Balls (20#/14#)
3 Handstand Push Ups
1 Power Clean (225#/155#)
BTWB
Photo by @robcwilson
“U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.” ~ CrossFit.com
So far we are at 6 people signed up for the Open. Do it now!
Update Show: Open Registration is LIVE
Results
Power Clean : 1 Rep Max & Team WOD: Rows, Wall Balls, Pull-ups, Overhead Sit-ups, Burpees
Power Clean : 1 Rep Max
Record your best Power Clean 1 Rep Max lift.
Team of 2 share a bar. 8 minutes on the clock starting from empty bar.
Team WOD: Rows, Wall Balls, Pull-ups, Overhead Sit-ups, Burpees
In teams of 2, complete for time:
2000m Row
120 Wall Balls (20#/14#)
80 Pull-ups
60 Overhead Sit-ups (35#/15# plate)
40 Burpees
* One partner works at a time.
** Chip through the exercises but split up reps however you wish. Must go in order (i.e. row, wall balls, and squats, etc.)
Post total time.
Alt EMOM 10 mins: Squat Clean & Jerks and Squat Snatches
Alt EMOM 10 mins: Squat Clean & Jerks and Squat Snatches
Every 1 min for 10 mins, alternating between:
3 Squat Clean & Jerks, pick load
3 Squat Snatches, pick load