Community. Coaching. Caring. Since 2009.
Hang Power Clean 3-3-3-3-3Hang Power Clean 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
3 rounds for time of:
20 Burpees
12 Hang Power Cleans (155#/105#)
50 Double Unders
Photo by @robcwilson
Froning crushes Panchik, Bridges, Bailey and Percevecz in another Mayhem Classic Sanctional Demo:
Back Squat 4-4-4Back Squat 4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
For time:
Row 1000m
50 Thrusters (45#/33#)
30 Pull-ups
Photos by @robcwilson
Congrats to Kaylee on achieving her 800th WOD! That’s a huge number of workouts!
Froning, Bridges and Panchik put on a show at the Mayhem Classic Sanctional:
Good Morning 8-8-8-8, using heaviest weight per set
Hollow Rock 15-15-15-15, using heaviest weight per set
* Alternate sets
Complete as many rounds as possible in 20 mins of:
5 Kettlebell Swings (70#/53#)
10 Push-ups
15 Air Squats
Shoulder Press 3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
10 RFT: Sumo Deadlift High-pulls, Front Squats and Push Jerks10 rounds for time of:
7 Sumo Deadlift High-pulls (95#/65#)
7 Front Squats (95#/65#)
7 Push Jerks (95#/65#)
Photo by @robcwilson
Why do we scale? Why do we suggest different scaling options for difficult movements? Good read:
PROFESSIONAL TRAINING: SCALING
Tabata This!Tabata Row Calorie
Rest 1 min
Tabata Air Squat
Rest 1 min
Tabata Pull-up
Rest 1 min
Tabata Push-up
Rest 1 min
Tabata AbMat Sit-up
The Tabata interval is 20 secs of work followed
by 10 secs of rest for 8 intervals.
Tabata score is the lowest reps performed in any of the intervals.
* Score is lowest rep score in any interval
Photo by @robcwilson
Please ensure you check the Facebook page, SRCF Instagram, or back here for any announcements related to weather. As of now we are fully open with normal classes, with the exception of today’s CF Teens class. That one is likely going to be rescheduled for later this week. Stay tuned to FB for updates on that.
Toomey, Chandler Capture Mayhem Classic Titles, Two More Athletes Earn Invites
Front Racked Alternating Reverse Lunge 6-6-6Front Racked Alternating Reverse Lunge 6-6-6
Use the heaviest weight you can for each set.
Rest as needed between sets.
Complete as many rounds as possible in 15 mins of:
20 Double Unders
15 Pull-ups
10 Front Rack Alternating Reverse Lunges (115#/75#)
5 Power Clean & Jerks (115#/75#)
Photo by @robcwilson
The next Sanctional is underway starting today at CF Mayhem.
Bench Press 4-4-4-4-4Bench Press 4-4-4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
Every 1 min for 18 mins, alternating between:
Row 150m/125m
8 Ring Dips
12 Wall Balls (20#/14#)
Shoulder Press 5-5-5-5Shoulder Press 5-5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
Complete as many rounds as possible in 12 mins of:
12 Push Press (75#/55#)
12 Toes-to-bars
12 Sumo Deadlift High-pulls (75#/55#)
Photo by @robcwilson
The Open Results are final and the top 20 qualifiers and National Champs are announced.
Vellner, Sigmundsdottir Win Open. National Champions Crowned
Advanced RX: Squat Clean Thruster 1-1-1-1Squat Clean Thruster 1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
For Time:
50 Thrusters (135#/95#)
* Start each minute with 5 Burpees then max rep Thrusters
*At the beginning of every minute perform 5 burpees, for the rest of the minute perform as many thrusters as you can during that minute. At the beginning of the next minute perform 5 burpees and then max rep thrusters and so on until you reach 50 total thrusters.
Photo by @robcwilson
Hang Squat Clean: 1-1-1-1-1Hang Squat Clean 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
5 rounds for time of:
Row 250m
15 Thrusters (45#/33#)
25 AbMat Sit-ups
Photo by @robcwilson
Today’s workout is the last of 2019. Mike approves of this WOD!
Have a safe and Happy New Year!
With New Movements, “DCF Original” Throws Back to Origins of Dubai Championship
