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As a team of 2 complete as many rounds as possible in 12 mins of:
25 Pull-ups
50 Row Calories
100 Overhead Squats (45#)
50 Box Jumps (24″/20″)
25 Pull-ups
* If you are participating in the Liftoff you must complete this solo.
Record your best Snatch 1 Rep Max lift.
* Share a bar with your partner and each find a 1RM.
Record your best Clean & Jerk 1 Rep Max lift.
* Share a bar with your partner and each find a 1RM.
As a team of 2 complete as many rounds as possible in 12 mins of:
25 Pull-ups
50 Row Calories
100 Overhead Squats (45#)
50 Box Jumps (24″/20″)
25 Pull-ups
* If you are participating in the Liftoff you must complete this solo.
Squat Clean 1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
10 rounds for time of:
2 Squat Cleans (185#/115#)
6 Handstand Push-ups
10 Wall Balls (20#/14#)
Every 2 mins for 8 mins do:
5 Strict Pull-ups
Run 100m
5 Strict Toes To Bars
EMOM for 10 mins: Squat Snatch1 Squat Snatch, pick load
Every 1 min for 10 mins.
4 rounds, each round for time, of:
3 Squat Snatches (155#/105#)
30 Double Unders
2 Squat Snatches
20 Double Unders
1 Squat Snatch
10 Double Unders
Rest 1:30 between each round.
Complete as many rounds as possible in 5 mins of:
Run 400m
max rep Muscle-ups
* Take 5 min rest after Pt 1
Photo by @robcwilson
Thanksgiving Week Schedule:
* REMINDER: NO CROSSFIT TEENS Classes next week (during Thanksgiving week)! We will resume the Teens class on Wednesday 11/29 at 5pm.
CrossFit trolls internet “expert”.
For time:
4 Pull Up + Chest To Bar + Bar Muscle Ups
6 Kettlebell Thruster Right Arms, pick load
6 Kettlebell Thruster Left Arms, pick load
6 Ring Dips
3 Pull Up + Chest To Bar + Bar Mu
scle Ups
6 Kettlebell Thruster Right Arms, pick load
6 Kettlebell Thruster Left Arms, pick load
6 Ring Dips
2 Pull Up + Chest To Bar + Bar Muscle Ups
6 Kettlebell Thruster Right Arms, pick load
6 Kettlebell Thruster Left Arms, pick load
6 Ring Dips
1 Pull Up + Chest To Bar + Bar Muscle Up
6 Kettlebell Thruster Right Arms, pick load
6 Kettlebell Thruster Left Arms, pick load
6 Ring Dips
* complex of 1PU+1C2B+1BMU.
Record your best Round Of DT 1 Rep Max lift.
* Complete your heaviest 1RM of 12 DL + 9 HPC + 6 PJ complex.
9-7-5 reps, for time of:
Bar Muscle-up
Squat Cleans (155#/105#)
* Rest 5 minutes then complete Pt. 2
Pt. 2: 5 RFT: Kettlebell Swings, Box Jumps and Push Jerks5 rounds for time of:
10 Kettlebell Swings (70#/53#)
8 Box Jumps (30″/24″)
6 Push Jerks (155#/105#)
* 5 minutes after Pt. 1
2018 CrossFit Season Will See Changes to Team Format and Regional Boundaries
25 rounds for time of:
3 Burpees
1 Squat Clean (185#/125#)
2 Handstand Push-ups
Every 2 min for 10 minutes perform:
200m Run
15 Push-ups
The quicker you finish the more rest you have. If you go over the 2 minutes continue on the next 2 minute interval.
Post round times.
SRCF Blankets are for sale! These are super soft large blankets that feel like your favorite hoody! They come in six colors and measure 62″x78″. Cost is $35 each. To preorder please post in the FB Group or let us know in the gym.
Colors to choose from are (From L to R; Top top row first):
Skill Work
12 Minutes to practice skills you need work on, not the ones you love to work on, the ones you NEED to work on.
If you can kind of do the skill, now work on form & range of motion, not weight.
For example: double unders, strict or kipping pull ups, muscle up progressions, handstands, handstand walk, handstand push up progressions, etc.
Every 1 min for 15 mins, alternating between:
15 Kettlebell Swings (53#/35#)
20 Walking Lunges
25 Double Unders
As many reps as possible in 2 mins of:
AbMat Sit-up
Record your best Clean & Jerk 1 Rep Max lift.
* 8 min as a team to find a 1RM. Start with empty barbell.
10 rounds for time of:
1 Power Clean, pick load
Run 100m
5 Chest-to-bar Pull-ups
For time:
20 Assault Bike Calories
30 V-Ups
40 AbMat Sit-ups
Hang Squat Clean 3-3-3, using heaviest weight per set
Muscle-up 2-2-2, using heaviest weight per set
* Alternate movements. Choose Ring or Bar.
Choose:For time:
50 Air Squats
10 Muscle-ups
40 Air Squats
8 Muscle-ups
30 Air Squats
6 Muscle-ups
20 Air Squats
4 Muscle-ups
10 Air Squats
2 Muscle-ups
* Choose Bar MU or Ring MU version. Scale MU to Strict Pull-ups.
For time:
50 Air Squats
12 Bar Muscle-ups
40 Air Squats
10 Bar Muscle-ups
30 Air Squats
8 Bar Muscle-ups
20 Air Squats
6 Bar Muscle-ups
10 Air Squats
4 Bar Muscle-ups
* Choose Ring or Bar MU version. Scale MU to strict pull-ups (10-8-6-4-2)
Photo of Sean’s 1st Muscle-up by @robcwilson
Events:
Sam’s annual Memorial WOD will be on Saturday 8/26. Mark your calendars. Please sign up for your start time IN THE GYM (we will post sign ups this week).
Class times for “Saimo” on 8/26 Saturday:
0830, 0930, 1030, 1130
Inside the Leaderboard: Margins of Victory
Results
Results cont
