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Every 1 min for 10 mins, alternating between:
10 Row (calories)s
3 Deficit Handstand Push Ups
Row 1st minute, HSPU Deficit 2nd minute, etc. Scale HSPU to no deficit to box pike to seated DB press.
For time:
Row, 1000 m
24 Handstand Push-ups
8 Overhead Squats, 205/135 lbs
Front Squat 3-3-3-3-3Front Squat 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
21-15-9 reps, for time of:
Power Clean (115#/75#)
Thruster (115#/75#)
Photos by @robcwilson
Congrats to all the SRCF Peeps who competed at Agate Pass CrossFit in the Breasticular Beatdown fundraiser this past weekend.
Thanksgiving Week Schedule:
– Closed on Thursday Thanksgiving Day (Nov. 26)
– Friday (Nov. 27) ONE class only at 10am
– Normal classes all other days
Every 1 min for 10 mins do:
2 Bear Complexes
This counts as one set:
1. Power Clean
2. Front Squat
3. Push-Press
4. Back Squat
5. Push-Press
Do not let go of the bar for the 2 bear complexes. Thruster is okay, but must power clean.
Post loads completed.
For time:
25 Burpees
Run (medicine ball) (20#/14#) 400m
25 Pull Up (Weighted)s, 20/14 lbs
Run (medicine ball) (20#/14#) 400m
25 Handstand Push Ups
Run (medicine ball) (20#/14#) 400m
25 Pull Up (Chest To Bar)s
Run (medicine ball) (20#/14#) 400m
25 Burpees
Photo by @robcwilson
U.S. Army First Lieutenant Dimitri Del Castillo, 24, of Tampa, Florida, assigned to the 2nd Battalion, 35th Infantry Regiment, 3rd Brigade Combat Team, 25th Infantry Division, based in Schofield Barracks, Hawaii, died on June 25, 2011, in Kunar province, Afghanistan, from wounds suffered when enemy forces attacked his unit with small arms fire. He is survived by his wife Katie, his parents Mr. and Mrs. Carlos E. Del Castillo, his brother Carlos Andres and sister Anna. ~crossfit.com
WOD Demo with CrossFit Praxis – video [wmv] [mov] [HD mov]
Thanksgiving Week Schedule:
– Closed on Thursday Thanksgiving Day (Nov. 26)
– Friday (Nov. 27) ONE class only at 10am
– Normal classes all other days
Find your Bear Complex 1 Rep Max.
Team of 2, alternate to each find a 1RM in 10 minutes. Start with empty bar.
This counts as one set:
1. Power Clean
2. Front Squat
3. Push-Press
4. Back Squat
5. Push-Press
Do not let go of the bar for the bear complex. Thruster is okay, but must power clean.
Post loads completed.
Chipper: Burpees, Partner Med Ball Runs, Pull-ups, and Handstand Push-upsAs a Team of 2 complete for time:
40 Burpees
Partner Med Ball Run (20#/14#) 400m
40 Pull-ups
Partner Med Ball Run (20#/14#) 400m
40 Handstand Push-ups
Partner Med Ball Run (20#/14#) 400m
40 Chest-to-bar Pull-ups
Partner Med Ball Run (20#/14#) 400m
40 Burpees
*Team of 2, share reps on each exercise. Run must be done together as a team carrying medball.
Photo by @robcwilson
Good article on the benefits of bone broth i.e. “stock”.
The Healing Power of Bone Broth www.theboxmag.com
Thanksgiving Week Schedule:
– Closed on Thursday Thanksgiving Day (Nov. 26)
– Friday (Nov. 27) ONE class only at 10am
– Normal classes all other days
Every 1 min for 10 mins do:
2 Bear Complexes
This counts as one set:
1. Power Clean
2. Front Squat
3. Push-Press
4. Back Squat
5. Push-Press
Do not let go of the bar for the 2 bear complexes. Thruster is okay, but must power clean.
Post loads completed.
Find your Bear Complex 1 Rep Max.
Team of 2, alternate to each find a 1RM in 10 minutes. Start with empty bar.
This counts as one set:
1. Power Clean
2. Front Squat
3. Push-Press
4. Back Squat
5. Push-Press
Do not let go of the bar for the bear complex. Thruster is okay, but must power clean.
Post loads completed.
Shoulder Press 3-3-3-1-1-1Shoulder Press 3-3-3-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
4 rounds for time of:
Run 400 m
15 Deadlifts (205#/145#)
20 Walking Lunges
25 AbMat Sit-ups
E2MOM for 10 mins: Strict Pull-ups and Ring PushupsEvery 2 mins for 10 mins do:
8 Strict Pull-ups
10 Ring Pushups
Scale to # reps you can manage for all 10 min.
5 rounds for time of:
10 Box Jump Overs (24″/20″)
10 Kettlebell Swings (53#/35#)
10 Sumo Deadlift High-pulls (53#/35#)
10 Goblet Squats (53#/35#)
Rest 45 secs
For time:
100 Double Unders
Every 2 mins for 10 mins do:
8 Strict Pull-ups
10 Ring Pushups
Scale to # reps you can manage for all 10 min.
5 rounds for time of:
10 Box Jump Overs, 24/20 in
10 Kettlebell Swings, 53/35 lbs
10 Sumo Deadlift High-pulls, 53/35 lbs
10 Goblet Squats, 53/35 lbs
Rest 45 secs
Squat Clean 2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Not touch and go
Happy 17th Birthday Jules!In 17 mins do:
Row 1000m
then in the remaining time AMRAP of:
6 Handstand Push-ups
6 Squat Cleans (165#/110#)
6 Lateral Burpee (Over Barbell)
Photo by @robcwilson
Happy birthday to Jules! Her mom wanted me program something gross. I think this probably did the trick. If you didn’t love this birthday workout then I know I did my job.
Group Flex Off:
Rich Froning completes the Liftoff – Event 3 – Workout (Powered by Rogue)
Thanksgiving Week Schedule:
– Closed on Thursday Thanksgiving Day (Nov. 26)
– Friday (Nov. 27) one class only at 10am
– Normal classes all other days