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
Category: Beyond the Whiteboard
Front Squat 8-6-4-2-1 & Chipper: Push Press & Run
Front Squat 8-6-4-2-1
Front Squat 8-6-4-2-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Chipper: Push Press & Run
For time:
30 Push Press (115#/75#)
Run 800m
20 Push Press
Run 600m
10 Push Press
Run 400m
EMOM for 8 mins: Deadlift & FGB Style – Row, Medicine Ball Cleans, Box Jumps and Knees To Elbows
“Fight Gone Bad Style” – Row (calories), Medicine Ball Cleans, Box Jumps and Knees To Elbows
3 rounds, 1 min per station, of:
Row (calories)
Medicine Ball Clean (20#/14#)
Box Jump (24″/20″)
Knees To Elbow
Rest 1 min
Perform this like “Fight Gone Bad,” by rotating
immediately to the next station every 1 min,
the clock does not stop or reset between stations.
Total reps each round.
Advanced RX: Lifting: Clean plus Front Squat & 10 RFT: Front Squats and Handstand Push-up (Parallettes)
Advanced RX Class:
Lifting: Clean plus Front Squat
Clean (Full) 1-1-1-1-1, using heaviest weight per set
Front Squat 1-1-1-1-1, using heaviest weight per set
* Complex of 1 full squat Clean + 1 FS
10 RFT: Front Squats and Handstand Push-up (parallettes)
10 rounds for time of:
5 Front Squats (205#/145#)
5 Handstand Push-up (parallettes)
* Clean from ground
BTWB
Photo by @robcwilson
Next Up:
The CrossFit LiftOff is coming in Nov. Read below and go sign up to get ready to test your 1RM Snatch, 1RM Clean and Jerk and WOD to be announced. We will program the events between 11/5 and 11/7. There will be age and weight classes and prizes in those categories from Rogue Fitness.
CrossFit Liftoff Update: October 13, 2015
Registration for the 2015 CrossFit Liftoff is Now Open!
Upgrade for Team USA in the CrossFit Invitational.
Team WOD: Thrusters, Burpees EMOM
Team WOD: Thrusters, Burpees EMOM
2 person team must complete 100 Thrusters (135#/95#) for time:
1 team member completes 5 burpees then completes as many Thrusters as possible. At top of next minute other partner does 5 burpees and performs as many Thrusters as possible. Alternate each minute until the team has reached 100 Thrusters.
Post total time and total reps/load for thrusters.
BTWB
Will P., Peter S., and Mike M. all started OnRamp together and recently all hit their 250th WOD! Along with Joe W. and Curtis L. (who are still going at it) they have all made huge fitness gains.
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.
Lifting: Cleans and Front Squats
Lifting: Cleans and Front Squats
Clean 1-1-1-1-1, using heaviest weight per set
Front Squat 1-1-1-1-1, using heaviest weight per set
1 full clean + 1 FS
Split Jerk 3-2-2-2-1-1-1-1 & 3 RFT: Double Unders, Air Squats and Row
Split Jerk 3-2-2-2-1-1-1-1
Split Jerk 3-2-2-2-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
3 RFT: Double Unders, Air Squats and Row (calories)
3 rounds for time of:
75 Double Unders
50 Air Squats
25 Row (calories)
BTWB
Quote of the day by Ollie.
We are one week away from the SRCF Halloween Party next Saturday at 7:30pm! Go get your costumes, find a sitter and plan to bring a dish!
Photos by @robcwilson
Split Jerk 3-2-2-2-1-1-1-1
Split Jerk 3-2-2-2-1-1-1-1
Split Jerk 3-2-2-2-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
5 RFT: Squat Cleans and Kettlebell Swings & Death By – Muscle-ups or Chest-to-Bar Pull-ups
5 RFT: Squat Cleans and Kettlebell Swings
5 rounds for time of:
7 Squat Cleans (155#/105#)
14 Kettlebell Swings (53#/35#)
Time Cap: 15 Minutes
Rest 5 Minutes Then:
“Death By” – Muscle-ups or Chest-to-Bar Pull-ups : 1 rep + 1 rep / 1 min
Death By Muscle-up or Chest to Bar Pull-up
With a continuously running clock perform:
1 Muscle-up (or C2B Pull-up) in the first 1 min,
2 Muscle-ups in the second 1 min
3 Muscle-ups in the third 1 min
…
Continuing this for as long as you are able.
BTWB
That’s not a muscle-up.
Photo by @robcwilson
The Team Series results are in and Ben Smith and Co. win it for the second year in a row!
Next Up:
The CrossFit LiftOff is coming in Nov. Read below and go sign up to get ready to test your 1RM Snatch, 1RM Clean and Jerk and WOD to be announced. We will program the events between 11/5 and 11/7. There will be age and weight classes and prizes in those categories from Rogue Fitness.
5 RFT: Squat Cleans and Kettlebell Swings
5 RFT: Squat Cleans and Kettlebell Swings
5 rounds for time of:
7 Squat Cleans, 155 lbs
14 Kettlebell Swings, 1.5 pood
TIME CAP: 15 Minutes! Scale your clean accordingly.(155#/105#) Squat Clean (53#/35#) KB Swings