Every 1 min for 7 mins: Squat Snatch (Touch & Go)
2 Squat Snatch (Touch & Go)s, pick load
Every 1 min for 7 mins.
Category: Beyond the Whiteboard
Back Squat 8-6-4-2-1 & 3 RFT: Double Unders and Wall Ball (2 For 1)
Back Squat 8-6-4-2-1
Back Squat 8-6-4-2-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
3 RFT: Double Unders and Wall Ball (2 For 1)
3 rounds for time of:
50 Double Unders
25 (2 for 1) Wall Ball (20#/14#)
*2 for 1 is a a double squat with each throw.
BTWB
Photo by @robcwilson
This past Saturday we had our 7th Annual (SRCF) Halloween Party and we had 53 costumed crazies! Each year as Halloween approaches I admit there is a part of me that does not want to dig out the decorations and help to set it all up; and the (self-induced) pressure for a new costume gets a little much. Then Michelle talks me back off the ledge, sends the evite and commits us, and starts decorating the house with the same energy as Christmas (which is awesomely creepy).
By the time the party weekend rolls around though I can’t wait to see all the different costumes, get into character and just relax with a drink, good food and good times. This year I think was our biggest and best turnout. We hope everyone had a great time as we had so much fun we are already planning to host our 8th party next year on October 29th (Saturday). If you didn’t get to make it this year we hope to see you next year. Get a sitter and start costume planning in 3, 2, 1….Go!
CF Team Series: “The Story of Team Good Times” – [video]
Nutrition:
Dr. Oz: 7 Misconceptions About the Paleo Diet with Dallas and Melissa Hartwig
Dr. Oz: Low Carb Paleo Diet Aids Weight Loss and Health, Helps You Lose 15 Pounds In 30 Days
Advanced RX: Clean & Jerk : 2 Rep Max & Horton
“Horton“
As a Team of 2 complete 9 rounds for time of:
9 Bar Muscle-ups
11 Clean & Jerks (155#/105#)
50-yard buddy carry
Post total time.
* Share the work with your partner however you choose with only one person working at a time for Bar MU and C&J.
** Solo version is 5 reps of each exercise and carry a heavy sandbag.
BTWB
Photo by @robcwilson
U.S. Army Spc. Christopher D. Horton, of Collinsville, Oklahoma, died Sept. 9, 2011, in Zurmat District, Afghanistan, of wounds sustained when enemy forces attacked his unit with small-arms fire. The 26-year-old was assigned to 1st Battalion, 279 Infantry Regiment, 45th Infantry Brigade Combat Team, Oklahoma National Guard. Horton is survived by his wife, Jane; parents David and Cherie; brother, Nicholas; sister, Tenley; and many other friends and family. ~ www.crossfit.com
Learn more about the Heroes 4 Horton fundraising event.
Team WOD: 2RM Clean and Jerk & Helen Meets Grace
Team WOD: 2RM Clean and Jerk
Find your Clean & Jerk 2 Rep Max.
* 8 min. as a team to each find your 2RM touch and go C&J.
“Helen Meets Grace”
Teams of 2:
– One partner works at a time, split reps up w/partner however you want except both partners must run 400m each time together.
For time:
Run 400m
21 Kettlebell Swings (53#/35#)
12 Pull-ups
Run 400m
21 Kettlebell Swings
12 Pull-ups
Run 400m
21 Kettlebell Swings
12 Pull-ups
30 Clean & Jerks (135#/95#)
Clean & Jerk : 2 Rep Max
FT: Runs, Back Squats, and Thrusters & 2 RFT: Strict Handstand Push-ups, Strict Toes To Bars, and V-ups
FT: Runs, Back Squats, and Thrusters
For time:
Run 400m
24 Back Squats (135#/95#)
Run 400m
18 Thrusters (135#/95#)
Run 400m
12 Back Squats
Run 400m
6 Thrusters
Run 400m
Checkout WOD:
2 RFT: Strict Handstand Push-ups, Strict Toes To Bars, and V-ups
2 rounds for time of:
6 Strict Handstand Push-ups
10 Strict Toes To Bars
12 V-ups
BTWB
Photo by @robcwilson
Tomorrow is the Halloween Party and NOT the “Frankenchipper WOD”. That is next Saturday on what is traditionally known as “Halloween”. This message is for someone not to be named (that rhymes with “tank”) who was going to wear a costume tomorrow. Why in the world I didn’t let him is beyond me.
Events:
Saturday 10/24 SRCF Halloween Costume Party:
Start planning ahead for the SRCF Halloween Costume Party on Saturday Oct. 24th at 7:30pm. You will need a costume and a dish to bring. The party will be at our house. Evite is posted to the Facebook group so please click on it and RSVP.
Saturday 10/31 SRCF “Frankenchipper” WOD:
On Saturday Oct. 31st we will have our annual “Frankenchipper” costume WOD. Recycle your costume or borrow something from the kids, either way if you don’t wear one you will get a devilish penalty.
FT: 400 m, Back Squats, 400 m and 6 more
FT: 400 m, Back Squats, 400 m and 6 more
For time:
Run, 400 m
24 Back Squats, 135/95 lbs
Run, 400 m
18 Thrusters, 135/95 lbs
Run, 400 m
12 Back Squats, 135/95 lbs
Run, 400 m
6 Thrusters, 135/95 lbs
Run, 400 m
Bench Press 5-5-5-5 & AMRAP 15 mins: Hang Power Cleans, Strict Pull-ups, Push Ups and Kettlebell Swings
Bench Press 5-5-5-5
Bench Press 5-5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 15 mins: Hang Power Cleans, Strict Pull-ups, Push Up (Deficit) and Kettlebell Swings
Complete as many rounds as possible in 15 mins of:
3 Hang Power Cleans (185#/135#)
5 Strict Pull-ups
7 Push Up – Deficit (45#/25# bumper plates)
9 Kettlebell Swings (70#/53#)
Bench Press 5-5-5-5
Bench Press 5-5-5-5
Bench Press 5-5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
Lifting: Squat Snatches and Overhead Squats & 3 RFT: Overhead Squats, Double Unders and Bar Muscle Ups
Lifting: Squat Snatches and Overhead Squats
Squat Snatch 1-1-1-1-1, using heaviest weight per set
Overhead Squat 1-1-1-1-1, using heaviest weight per set
3 RFT: Overhead Squats, Double Unders and Bar Muscle Ups
3 rounds for time of:
10 Overhead Squats (135#/95#)
50 Double Unders
5 Bar Muscle Ups
BTWB
Photo by @robcwilson
Events:
Saturday 10/24 SRCF Halloween Costume Party:
Start planning ahead for the SRCF Halloween Costume Party on Saturday Oct. 24th at 7:30pm. You will need a costume and a dish to bring. The party will be at our house. Evite is posted to the Facebook group so please click on it and RSVP if you didn’t see it in your email.
Saturday 10/31 SRCF “Frankenchipper” WOD:
On Saturday Oct. 31st we will have our annual “Frankenchipper” costume WOD. Recycle your costume or borrow something from the kids, either way if you don’t wear one you will get a devilish penalty.
“Dissecting the Squat” – CrossFit Journal [article]