Category: Checkout

Lifting: Bench Press and Bent Over Barbell Rows & Pt. 1: AMRAP 4 mins: Run and Push-ups & Pt. 3: AMRAP 4 mins: Run and Box Jumps

Lifting: Bench Press and Bent Over Barbell Rows

Bench Press 5-5-5, using heaviest weight per set
Bent Over Barbell Row 5-5-5, using heaviest weight per set
* Alternate sets with Bench and Row

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Pt. 1: AMRAP 4 mins: Run and Push-ups

Complete as many rounds as possible in 4 mins of:
Run 200m
10 Push-ups
* Rest 2 Minutes between each AMRAP

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Pt. 2: AMRAP 4 mins: Run and Kettlebell Swings

Complete as many rounds as possible in 4 mins of:
Run 200m
15 Kettlebell Swings (53#/35#)
* Rest 2 Minutes between each AMRAP

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Pt. 3: AMRAP 4 mins: Run and Box Jumps

Complete as many rounds as possible in 4 mins of:
Run 200m
20 Box Jumps (24″/20″)

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Photo by @robcwilson

Results

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Snatch + Overhead Squat 1-1-1-1-1 & 15-10-5: Squat Snatches, Box Jumps and Toes-to-bars & Checkout: Farmers Walk (Kettlebell)

Snatch + Overhead Squat 1-1-1-1-1

Snatch + Overhead Squat 1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

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15-10-5: Squat Snatches, Box Jumps and Toes-to-bars

15-10-5 reps, for time of:
Squat Snatch (115#/75#)
Box Jump (30″/24″)
Toes-to-bar
* Snatches should be touch and go for small sets. Choose load that allows for sets of 3 or more

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Checkout: Farmers Walk (Kettlebell)

Farmers Walk (Kettlebell) 200m

This is an all out effort for time.
* Grab a pair of KB and go 200m Farmer Carry for time

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Photo by @robcwilson
How Greg Glassman is Reshaping the CrossFit Games
Events:
“Saimo”
This Saturday 8/25 we will be holding our annual memorial workout in honor of Sam who left us way too soon on this very day today, two years ago.
This year we are asking for any donations big or small from our SRCF family that will again go towards the Sam Saimo Memorial Art Scholarship fund. The Saimo family has now awarded this to local Mt. Si graduates the past two years. Your donation helps to keep this scholarship funded. We will have a collection box out this week and on Saturday and then next week will give all money raised to Dan and Jeannie Saimo.

We have put sign-up slots for the workout on the whiteboard to choose a time to honor Sam this Saturday morning.
We miss him greatly. Everyday.
If you didn’t sign up in the gym for a wave you can still show up and we will fit you in between waves; we would like everyone to get a chance to honor Sam (Click link above to see the WOD):

  • 0930
  • 1030
  • 1130

Results

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Advanced RX: EMOM for 5 mins: Clean & Jerk & 15-12-9-6-3: Chest-to-bar Pull-ups, Clean & Jerks and Push-ups & Checkout: FT: Assault Bike and AbMat Sit-ups

Advanced RX Class:

EMOM for 5 mins: Clean & Jerk

1 Clean & Jerk, pick load

Every 1 min for 5 mins.

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15-12-9-6-3: Chest-to-bar Pull-ups, Clean & Jerks and Push-ups

15-12-9-6-3 reps, for time of:
Chest-to-bar Pull-up
Clean & Jerk (135#/95#)
Push-up

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Checkout: FT: Assault Bike and AbMat Sit-ups

For time:
25 Assault Bike (Calories)
50 AbMat Sit-ups

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Ring Dip (Weighted) 3-3-3-3-3 & 3 RFT: Double Unders, Overhead Walking Lunges and Burpees

Ring Dip (Weighted) 3-3-3-3-3

Ring Dip (Weighted) 3-3-3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.

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3 RFT: Double Unders, Overhead Walking Lunges and Burpees

3 rounds for time of:
50 Double Unders
Overhead Walking Lunge (45#/25# Bumper), 50 ft
25 Burpees

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RX+ Option: 3 RFT: Double Unders, Double Kettlebell Overhead Lunges and Burpees

3 rounds for time of:
60 Double Unders
Double Kettlebell Overhead Lunge (35#/26# x2), 50/40 ft
25 Burpees
* Choose this Option if you can RX.

BTWB
Photo by @robcwilson

Results

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Lifting: 2 Push Press + 2 Thruster Complex & AMReps 10 mins: Rows, Thrusters and Bar Muscle-ups & Checkout: Farmers Walk (Kettlebell)

Lifting: 2 Push Press + 2 Thruster Complex

Push Press 2-2-2-2, using heaviest weight per set
Thruster 2-2-2-2, using heaviest weight per set
* Complex 2 PP + 2 Thruster. Use mats for drops.

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AMReps 10 mins: Rows, Thrusters and Bar Muscle-ups

As many reps as possible in 10 mins of:
Row 1000m
50 Thrusters (45#/33#)
Bar Muscle-up (max rep)
* Score max reps BMU. Scale BMU to Strict Pull-ups.

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Checkout: Farmers Walk (Kettlebell)

Farmers Walk (Kettlebell) 200m (Choose load)

This is an all out effort for time.

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Advanced RX: Squat Clean: 1RM & Pt. 1: 5 RFT: Push Ups and Front Squats & Pt. 2: AMRAP 5 mins: Double Kettlebell Farmers Carries and Pull-ups

Advanced RX Class:

Squat Clean: 1RM

Record your best Squat Clean 1 rep max lift.
*Use mats

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Pt. 1: 5 RFT: Push Ups and Front Squats

5 rounds for time of:
10 Push Up (Rings)
12 Front Squats (155#/105#)
* Rest 5 min. then AMRAP Pt. 2

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Pt. 2: AMRAP 5 mins: Double Kettlebell Farmers Carries and Pull-ups

Complete as many rounds as possible in 5 mins of:
100m Double Kettlebell Farmers Carry (53#/35#)
10 Pull-ups
* 5 min after Pt. 1

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Photo by @robcwilson

Results

Muscle-up Progression & Skill Work: Rope Climb Progressions, Rope Climb Practice & AMRAP 12 mins: Run, Muscle-ups and Rope Climbs

Muscle-up or Muscle-up Progression

Muscle-up
2-2-2-2-2

Or

Muscle-up Progression
5-5-5
Pick a starting point that you can work from. Each week, raise the rings a little higher.

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Skill Work: Rope Climb Progressions, Rope Climb Practice

Rope Climb Progression
Rope Climb

Focus on foot lock and technique.

* Choose MU or Rope Climb focus

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AMRAP 12 mins: Run, Muscle-ups and Rope Climbs

Complete as many rounds as possible in 12 mins of:
Run 200m
5 Muscle-ups
2 Rope Climbs, 15 ft

BTWB
Photo by @robcwilson
Here’s a great rope climb drill for learning how to minimize the number of pulls you need to the top:
Rope-Climb Drills
“Your doctor may not be the best source of nutrition advice,” The Washington Post.

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Thruster: 4 RM & Hope

Thruster: 4 RM

Record your best Thruster 4 Rep Max lift.

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Hope

3 rounds, 1 min per station, of:
Burpee
Power Snatch (75#/55#)
Box Jump (24″/20″)
Thruster (75#/55#)
Chest-to-bar Pull-up
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.

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Alt EMOM 14 mins: Power Snatch (Touch & Go) and Weighted Pull-ups & Option 1: AMRAP 12 mins: Bar Muscle-ups, Handstand Push-ups, and Air Squats & Option 2: AMRAP 12 mins: Strict Pull-ups, Dumbbell Push Press and Air Squats

Alt EMOM 14 mins: Power Snatch (Touch & Go) and Weighted Pull-ups

Every 1 min for 14 mins, alternating between:
3 Power Snatch (Touch & Go)
3 Weighted Pull-ups
* Choose a load you can cycle the snatches.

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Option 1: AMRAP 12 mins: Bar Muscle-ups, Handstand Push-ups, and Air Squats

Complete as many rounds as possible in 12 mins of:
4 Bar Muscle-ups
8 Handstand Push-ups
12 Air Squats

* Choose Option 1 or Option 2

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Option 2: AMRAP 12 mins: Strict Pull-ups, Dumbbell Push Press and Air Squats

Complete as many rounds as possible in 12 mins of:
4 Strict Pull-ups
8 Dumbbell Push Press (40#/25#)
12 Air Squats

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Murph & 1/2 Murph & Team Murph

Murph

For time:
Run 1 mile
100 Pull-ups
200 Push-ups
300 Air Squats
Run 1 mile

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it. ~ www.crossfit.com

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1/2 Murph or 1/2 Murph w/Full Run

For time:
Run 800m (or 1 Mile)
50 Pull-ups
100 Push-ups
150 Squats
Run 800m (or 1 Mile)

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Team Murph

For time:
Run 800m
100 Pull-ups
200 Push-ups
300 Air Squats
Run 800m

Work in teams of 2. Both partners run the 800 meters. Then split the pull-ups, push-ups, and squats as needed with only one person working at a time. 20 rounds of Cindy, split 10 and 10, works well. Then both partners run another 800.
Post total time. Post partner to notes.

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Photos by @robcwilson

Monday was another great SRCF Community turnout for our 9th annual Murph Challenge. With perfect weather again this year for Memorial Day we had 46 people turn out to complete it and cheer one another on.
Read up on the background of this Hero workout:
Memorial Day Murph


The Hero Workouts

Results

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