Back Squat 4-4-4-4
Back Squat 4-4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
Category: Beyond the Whiteboard
12 WOD's of Christmas at SRCF!
12 WOD’s of Christmas at SRCF!
12 Descending Rounds 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 Christmas, my coaches gave to me, one Sumo Deadlift High Pull; on the 2nd day of Christmas my coaches gave to me, 2 Thrusters and 1 SDHP; on the 3rd day of Christmas, my coaches gave to me, 3 Push Press, 2 Thrusters, and 1 SDHP; etc. up to 12.
BTWB
Picture by @robcwilson
Today was our traditional annual “12 WOD’s of Christmas” workout and I think everyone figured it out and fell into the rhythm of it. Only one person got out of sequence which is a PR! We had a total of 53 people work out which is pretty good considering we didn’t do this on a Saturday and many are away for the holiday.
The first five exercises are a light “barbell complex” where the sequence of movements progress together. It allows you to “link” them so that after you complete the Deadlifts you transition to the Power Cleans then Push Presses, Thrusters, and Sumo Deadlift High-Pull without putting the barbell down. This combination of exercises for a “12 Days WOD” keeps both the reps of each movement and load low, and the workout is about moving fast and and not getting “stuck” at any one exercise. You will find some “12 Days” workouts programmed with super heavy, complex movements and loads that end up taking well over an hour. You won’t find us ever programming that style.
Next year we will bring out either a food truck or some type of food/pot luck. I also think it would be fun to do a “White Elephant” gift exchange next year along with the usual amazing sweaters and other assorted Holiday wear.
This year’s holiday card from CrossFit is their best one yet. #pukiecharliebrown
Alt EMOM 12 mins: Hang Power Cleans and Box Jumps & FT: Rows and Wall Balls
Alt EMOM 12 mins: Hang Power Cleans and Box Jumps
Every 1 min for 12 mins, alternating between:
3 Hang Power Cleans, pick load
5 Box Jumps (30″/24″)
FT: Rows and Wall Balls
For time:
750m Row
50 Wall Balls (20#/14#)
500m Row
35 Wall Balls
250m Rows
20 Wall Balls
BTWB
Photo by @robcwilson
Holiday Schedule:
- 12/24: AM Classes ONLY. (8:30, 9:30 and 10:30 classes)
- All other classes cancelled
- Sign-ups for 8:30, 9:30 and 10:30am are FULL.
- If you didn’t sign up for a time then come to the 10:30 class and we will roll you in! Everyone will get to WOD.
- 12/25 and 12/26: CLOSED Friday and Saturday.
- Santa for time! Merry Christmas!
- 12/28 to 12/30: Normal schedule Monday through Wednesday
- 12/31 (New Year’s Eve): AM Classes ONLY. (8:30, 9:30 and 10:30 classes)
- All other classes cancelled
- Sign-ups for 8:30, 9:30 and 10:30am will be posted on the whiteboard starting Monday 12/28
- 1/1 and 1/2: CLOSED Friday and Saturday.
- Happy New Year’s!
- 1/4: Normal classes resume
Tomorrow for Christmas Eve (Thursday) we will run our Annual “12 Days of Christmas WOD”. Sign-ups are full for the 8:30, 9:30 and 10:30 classes to ensure a smoother wave each hour. If you didn’t get to sign up then please show up at 10:30am and be ready to roll in.
Wear an ugly or fashion forward Christmas sweater, shirt, hat, or whatever!
“A Massie Holiday: Bacon Butternut Turducken” – CrossFit Journal [video] and [recipe]
Squat Clean 1-1-1 & 10-9-8-7-6-5-4-3-2-1: Clean & Jerks and Toes-to-bars
Squat Clean 1-1-1
Squat Clean 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: Clean & Jerks and Toes-to-bars
10-9-8-7-6-5-4-3-2-1 reps, for time of:
Clean & Jerk (135#/95#)
Toes-to-bar
BTWB
Photo by @robcwilson
Holiday Schedule:
- 12/24: AM Classes ONLY. (8:30, 9:30 and 10:30 classes)
- All other classes cancelled
- 12/25 and 12/26: CLOSED Friday and Saturday.
- Santa for time! Merry Christmas!
- 12/28 to 12/30: Normal schedule Monday through Wednesday
- Stay tuned for New Year’s week schedule
On Christmas Eve (Thursday) we will run our Annual “12 Days of Christmas WOD”. Sign-ups will be done for the 8:30 (Class is full!), 9:30 and 10:30 classes to ensure a smoother wave each hour. Wear an ugly or fashion forward Christmas sweater, shirt, hat, or whatever!
Please sign up on the whiteboard for your class time.
Results
Results cont
Overhead Squat 3-3-3-3-3 & Chipper: Overhead Squats, Pull-ups, Kettlebell Swings and Double Unders
Overhead Squat 3-3-3-3-3Chipper: Overhead Squats, Pull-ups, Kettlebell Swings and Double Unders
For time:
30 Overhead Squats (135#/95#)
45 Pull-ups
60 Kettlebell Swings (53#/35#)
90 Double Unders
BTWB
Photo by @robcwilson
Holiday Schedule:
- 12/24: AM Classes ONLY. (8:30, 9:30 and 10:30 classes)
- All other classes cancelled
- 12/25 and 12/26: CLOSED Friday and Saturday.
- Santa for time! Merry Christmas!
- 12/28 to 12/30: Normal schedule Monday through Wednesday
- Stay tuned for New Year’s week schedule
On Christmas Eve (Thursday) we will run our Annual “12 Days of Christmas WOD”. Sign-ups will be done for the 8:30, 9:30 and 10:30 classes to ensure a smoother wave each hour. Wear an ugly or fashion forward Christmas sweater, shirt, hat, or whatever!
Please sign up on the whiteboard for your class time.
“Hand Position in the Back Squat” from the CrossFit Weightlifting Advanced Trainer Course – [video]
Overhead Squat 3-3-3-3-3
Back Squat 5-5-3-3-1-1
Back Squat 5-5-3-3-1-1
Back Squat 5-5-3-3-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Advanced RX: Back Squat 5-5-3-3-1-1 & 10 RFT: Deadlifts, Ring Handstand Push Ups and Runs
Advanced RX Class:
Back Squat 5-5-3-3-1-1
Back Squat 5-5-3-3-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
10 RFT: Deadlifts, Ring Handstand Push Ups and Runs
10 rounds for time of:
5 Deadlifts (250#/170#)
3 Handstand Push Up (Rings)
Run 100m
BTWB
Photo by @robcwilson
Holiday Schedule:
- 12/24: AM Classes ONLY. (8:30, 9:30 and 10:30 classes)
- All other classes cancelled
- 12/25 and 12/26: CLOSED Friday and Saturday.
- Santa for time! Merry Christmas!
- 12/28 to 12/30: Normal schedule Monday through Wednesday
- Stay tuned for New Year’s week schedule
On Christmas Eve (Thursday) we will run our Annual “12 Days of Christmas WOD”. Sign-ups will be done for the 8:30, 9:30 and 10:30 classes to ensure a smoother wave each hour. Wear an ugly or fashion forward Christmas sweater, shirt, hat, or whatever!
Please sign up on the whiteboard for your class time.
Results
Team WOD: Burpee To Plate, Deadlifts, Wall Balls
Team WOD: Burpee To Plate, Deadlifts, Wall Balls
Work in teams of two.
Complete as many rounds as possible in 18 mins of:
6 Burpee To Plates 45# bumper)
9 Deadlifts (185#/135#)
12 Wall Balls (20#/14#)
Post total rounds.
* Alternate exercises: Team member 1 starts with burpees. When he/she reaches 6 Burpees to Plate, team member 2 starts the DL. When he/she finishes 9 DL, team member 1 starts the 12 WB, continuing alternating each exercise.
BTWB
Photo by @robcwilson
Holiday Schedule:
- 12/24: AM Classes ONLY. (8:30, 9:30 and 10:30 classes)
- All other classes cancelled
- 12/25 and 12/26: CLOSED Friday and Saturday.
- Santa for time! Merry Christmas!
- 12/28 to 12/30: Normal schedule Monday through Wednesday
- Stay tuned for New Year’s week schedule
On Christmas Eve (Thursday) we will run our Annual “12 Days of Christmas WOD”. Sign-ups will be done for the 8:30, 9:30 and 10:30 classes to ensure a smoother wave each hour. Wear an ugly or fashion forward Christmas sweater, shirt, hat, or whatever!
Please sign up on the whiteboard for your class time.
Hang Power Snatch 1-1-1-1-1 & AMRAP 15 mins: Ball Slams, Knees To Elbows and Rope Climbs
Hang Power Snatch 1-1-1-1-1
Hang Power Snatch 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 15 mins: Ball Slams, Knees To Elbows and Rope Climbs
Complete as many rounds as possible in 15 mins of:
20 Ball Slams (30#/20#)
10 Knees To Elbows
1 Rope Climb
BTWB
Photo by @robcwilson
Holiday Schedule:
- 12/24: AM Classes ONLY. (8:30, 9:30 and 10:30 classes)
- All other classes cancelled
- 12/25 and 12/26: CLOSED Friday and Saturday.
- Santa for time! Merry Christmas!
- 12/28 to 12/30: Normal schedule Monday through Wednesday
- Stay tuned for New Year’s week schedule
On Christmas Eve we will run our Annual “12 Days of Xmas WOD”. Sign-ups will be done for the 8:30, 9:30 and 10:30 classes to ensure a smoother wave each hour. Please sign up on the whiteboard!
The Open is coming!