Kelly
5 rounds for time of:
Run 400m
30 Box Jumps (24/20″)
30 Wall Balls (20#/14#)
* Choose Kelly or Mini-Kelly
Category: Checkout
Advanced RX: Lifting: Power Snatch and Squat Snatch & FT: Box Jump Overs and Power Snatch Ladder & EMOM for 5 mins: Strict Toes To Bars and Hollow Rocks
Advanced RX Class:
Lifting: Power Snatch and Squat Snatch
Power Snatch 1-1-1-1-1, using heaviest weight per set
Squat Snatch 1-1-1-1-1, using heaviest weight per set
* Not a complex. Use mats.
FT: Box Jump Overs and Power Snatch Ladder
For time:
18 Box Jump Overs (24″/20″)
18 Power Snatches (75#/55#)
15 Box Jump Overs
15 Power Snatches (95#/65#)
12 Box Jump Overs
12 Power Snatches (115#/75#)
9 Box Jump Overs
9 Power Snatches (135#/95#)
6 Box Jump Overs
6 Power Snatches (155#/105#)
3 Box Jump Overs
3 Power Snatches (185#/135#)
* Change loads as you go.
EMOM for 5 mins: Strict Toes To Bars and Hollow Rocks
Every 1 min for 5 mins do:
5 Strict Toes To Bars
10 Hollow Rocks
BTWB
Photo by @robcwilson
Box JUMP Overs not Box Jump OVERs! Now that we have our new boxes, we are selling a few of the older ones. There are 3 black box jumps (One 24″ and two 20″ boxes) for sale for $20 each to anyone interested. Only the black ones are for sale. Let us know!
Road to the Games 17.06: Bridges/Fraser/Smith Brothers
now in the CrossFit Journal
Results
Team WOD: 2 RFT: Rows, Air Squats, Power Snatches, Push-ups and Box Jump Overs & AMReps 3 mins: Hollow Rocks
Team WOD: 2 RFT: Rows, Air Squats, Power Snatches, Push-ups and Box Jump Overs
As a Team of 2, Complete 2 rounds for time of:
1200m Row
100 Air Squats
40 Power Snatches (115#/75#)
30 Push-up (hand release)
20 Up And Over Box Jumps (24″/20″)
* Alternate work/rest and split reps with your partner for each exercise.
AMReps 3 mins: Hollow Rocks
As many reps as possible in 3 mins of:
Hollow Rock
BTWB
Photo by @robcwilson
Road to the Games 17.06: Bridges/Fraser/Smith Brothers
now in the CrossFit Journal
Results
Lifting: 1 Snatch Balance + 1 Overhead Squat & Pt. 1: 21-15-9: Sumo Deadlift High Pulls and Overhead Squats & Pt. 2: 21-15-9: Power Clean & Jerks and Box Jump Overs
Lifting: 1 Snatch Balance + 1 Overhead Squat
Snatch Balance 1-1-1-1-1, using heaviest weight per set
Overhead Squat 1-1-1-1-1, using heaviest weight per set
Pt. 1: 21-15-9: Sumo Deadlift High Pulls and Overhead Squats
21-15-9 reps, for time of:
Sumo Deadlift High Pull (95#/65#)
Overhead Squat (95#/65#)
Advanced RX Class: Clean & Jerk 1RM & Pt. 1: FT: Strict Muscle-ups, Double Unders & Pt. 2: FT: Clean & Jerks and AbMat Sit-ups
Advanced RX Class:
Clean & Jerk 1RM
Clean & Jerk 1
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Work up to a heavy single. Use mats.
Pt. 1: FT: Strict Muscle-ups, Double Unders
For time:
5 Strict Muscle-ups
50 Double Unders
4 Strict Muscle-ups
40 Double Unders
3 Strict Muscle-ups
30 Double Unders
2 Strict Muscle-ups
20 Double Unders
1 Strict Muscle-up
10 Double Unders
Rest 5 min. then Pt. 2
Pt. 2: FT: Clean & Jerks and AbMat Sit-ups
For time:
5 Clean & Jerks, pick load
50 AbMat Sit-ups
4 Clean & Jerks, pick load
40 AbMat Sit-ups
3 Clean & Jerks, pick load
30 AbMat Sit-ups
2 Clean & Jerks, pick load
20 AbMat Sit-ups
1 Clean & Jerk, pick load
10 AbMat Sit-ups
Advanced RX: EMOM for 10 mins: Power Snatch & Pt. 1: 12-9-6-3: DB Box Step-ups, Power Snatches, and Front Squats & Pt. 2: AMRAP 6 mins: Double Unders, Muscle-ups and Handstand Walks
Advanced RX Class:
EMOM for 10 mins: Power Snatch
1 Power Snatch, pick load
Every 1 min for 10 mins.
Pt. 1: 12-9-6-3: DB Box Step-ups, Power Snatches, DB Box Step-ups and Front Squats
12-9-6-3 reps, for time of:
Dumbbell Box Step-up (45#/25#) (24″/20″)
Power Snatch (135#/95#)
Dumbbell Box Step-up (45#/25#) (24″/20″)
Front Squat (135#/95#)
* Rest 5 minutes, then part 2.
Pt. 2: AMRAP 6 mins: Double Unders, Muscle-ups and Handstand Walks
Complete as many rounds as possible in 6 mins of:
20 Double Unders
2 Muscle-ups
Handstand Walk, 15 ft
Advanced RX: Lifting: Back Squat (Pause) and Bench Press & Pt. 1: FT: Back Squats and Lateral Burpee Over Barbells & Pt. 2: 21-15-9: Handstand Push-ups and Chest-to-bar Pull-ups
Advanced RX Class:
Lifting: Back Squat (Pause) and Bench Press
Back Squat (3 sec pause at bottom) 3-3-3-3-3, using heaviest weight per set
Bench Press 3-3-3-3-3, using heaviest weight per set
Pt. 1: FT: Back Squats and Lateral Burpee Over Barbells
For time:
30 Back Squats (135#/95#)
15 Lateral Burpee Over Barbells
20 Back Squats (185#/115#)
15 Lateral Burpee Over Barbells
10 Back Squats (205#/135#)
15 Lateral Burpee Over Barbells
* Clean from ground. Load as you go.
Rest 5 minutes
Pt. 2: 21-15-9: Handstand Push-ups and Chest-to-bar Pull-ups
21-15-9 reps, for time of:
Handstand Push-up
Chest-to-bar Pull-up
Front Squat 7-7-7 & FT: Row Calories, AbMat Sit-ups and Overhead Squats
Front Squat 7-7-7
Front Squat 7-7-7
Use the heaviest weight you can for each set.
Rest as needed between sets.
FT: Row Calories, AbMat Sit-ups and Overhead Squats
For time:
25 Row Calories
50 AbMat Sit-ups
25 Overhead Squats (95#/65#)
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
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)
Photos by @robcwilson
Today was a great SRCF Community turnout for our annual Murph Challenge. With perfect weather for Memorial Day we had over 60 people turn out to complete it (and many for the first time). This workout is a fitting tribute to undertake in quiet remembrance of what this day is all about.
Attention Parents!
We will be starting the SRCF Tweens and Teens Class with Coach Jessika for a 4 week session of Tues/Thurs starting this Thursday at 6pm. There are currently 5 going to sign up and room for more! Let us know if you want to sign up.
- Dates: June 1st, 6th, 8th, 13th, 15th, 20th, and 22nd
- Ages: 10-15 only
- Class times: Tues/Thurs @ 6pm
- Coach: Jessika
- Cost: $105 for 4 week session / 7 classes (we can prorate to accommodate vacation/sports schedules)
- If you need to prorate your teen, just email us to register for you!
After the 4 weeks it will take about a month break, but we plan to start another summer session in late July.
Advanced RX: Power Snatch 1 Rep & 5 RFT: Deadlifts, Dumbbell Snatches, Handstand Push-ups and Dumbbell Snatches & Team Checkout: 10 RFT: Assault Bike Calories and Farmer Carries
Advanced RX Class:
Power Snatch 1 Rep
Power Snatch 1 Rep
Use the heaviest weight you can for each set.
5 RFT: Deadlifts, Dumbbell Snatches, Handstand Push-ups and Dumbbell Snatches
5 rounds for time of:
10 Deadlifts (225#/155#)
10 Dumbbell Snatches (50#/35#)
10 Handstand Push-ups
10 Dumbbell Snatches