Category: Daily WOD

Hang Squat Clean: 1-1-1-1-1 & 5 RFT: Rows, Thrusters and AbMat Sit-ups

Hang Squat Clean: 1-1-1-1-1

Hang Squat Clean 1-1-1-1-1

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

BTWB

5 RFT: Rows, Thrusters and AbMat Sit-ups

5 rounds for time of:
Row 250m
15 Thrusters (45#/33#)
25 AbMat Sit-ups

BTWB

Photo by @robcwilson

Today’s workout is the last of 2019. Mike approves of this WOD!

  • We are closed tomorrow for New year’s Eve 12/31 and also on New Year’s Day 1/1.
  • Normal hours as of Thursday 1/2

Have a safe and Happy New Year!

With New Movements, “DCF Original” Throws Back to Origins of Dubai Championship

Advanced RX: Deficit Deadlift 3-3-3 & 4 RFT: Deadlifts, Bar Facing Burpees and Chest-to-bar Pull-ups

Advanced RX: Deficit Deadlift 3-3-3

Deficit Deadlift 3-3-3

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

BTWB

4 RFT: Deadlifts, Bar Facing Burpees and Chest-to-bar Pull-ups

4 rounds for time of:
5 Deadlifts (275#/185#)
10 Bar Facing Burpees
15 Chest-to-bar Pull-ups
Rest 1 min

BTWB

Photo by @robcwilson

HOLIDAY SCHEDULE:

  •  Monday 12/30 Normal schedule
  • Tuesday 12/31 CLOSED
  • Wednesday 1/1 CLOSED Happy New Year’s!
  • Thursday 1/2-1/4 Normal schedule

Results

Team WOD: 21-18-15-12-9-6-3: Partner Deadlifts, Bar Facing Burpees and Chest-to-bar Pull-ups

Team WOD: 21-18-15-12-9-6-3: Partner Deadlifts, Bar Facing Burpees and Chest-to-bar Pull-ups

21-18-15-12-9-6-3 reps, for time of:
Partner Deadlift, pick load
Bar Facing Burpee
Chest-to-bar Pull-up
* Use mats, choose load both can touch and go. Split reps on Burpees and C2B.

BTWB

Photo by @robcwilson

HOLIDAY SCHEDULE:

  •  Monday 12/30 Normal schedule
  • Tuesday 12/31 CLOSED
  • Wednesday 1/1 CLOSED Happy New Year’s!
  • Thursday 1/2-1/4 Normal schedule

Results

Power Clean: 2RM & The Chief

Power Clean: 2RM

Record your best Power Clean 2 rep max lift.

Only include the heaviest 2 rep, do not include sets prior to it.

BTWB

The Chief

For 5 cycles:
AMRAP in 3 mins of:
3 Power Cleans (135#/95#)
6 Push-ups
9 Air Squats

Rest 1 min between each cycle.
For each cycle restart the AMRAP.

Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks of Chief Petty Officer. Since 1893, “The Chiefs” have been relied upon by subordinates and superiors alike for their personal example, technical expertise and above all, their unique leadership capabilities. As the induction process for newly selected Chief Petty Officers is now underway throughout the US Navy, we thought it appropriate to inaugurate “The Chief” in honor and recognition of all past and present CPOs. Thanks to them and their families for their self-sacrifice, ability to adapt, tireless dedication to mission and devotion to country.

BTWB

Photo by @robcwilson

Results

Results cont

Blake

Blake

4 rounds for time of:
Plate Overhead Walking Lunge 100 ft (45#/25#)
30 Box Jumps (24″/20″)
20 Wall Balls (20#/14#)
10 Handstand Push-ups

U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, Virginia, was killed September 21, 2010, in a helicopter crash during combat operations in the Zabul province of Afghanistan. McLendon is survived by his wife Kate McLendon, his parents David and Mary-Ann McLendon, his brother Chris McLendon, and his sister Kelly Lockman. ~ www.crossfit.com

BTWB

Overhead Squat: 1-1-1-1-1 & AMRAP 9 mins: Power Snatches, Ring Dips and Overhead Squats

Overhead Squat: 1-1-1-1-1

Overhead Squat 1-1-1-1-1

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

BTWB

AMRAP 9 mins: Power Snatches, Ring Dips and Overhead Squats

Complete as many rounds as possible in 9 mins of:
9 Power Snatches (75#/55#)
9 Ring Dips
9 Overhead Squats (75#/55#)

BTWB

Photo by @robcwilson

Zoe Claws says Merry Christmas!

Results

Results cont

12 WOD’s of Christmas at SRCF (v3)

12 WOD’s of Christmas at SRCF! (v 3.0)

For time:
12 Lateral Burpee Over Bars
11 Kettlebell Goblet Squats (53#/35#)
10 Alternating Dumbbell Snatches (50#/35#)
9 Toes-to-bars
8 Box Jumps (24″/20″)
7 Pull-ups
6 Kettlebell Swings (53#/35#)
5 Deadlifts (75#/55#)
4 Power Cleans (75#/55#)
3 Push Press (75#/55#)
2 Thrusters (75#/55#)
1 Sumo Deadlift High-pull (75#/55#)
* Like the song 12 days of Christmas. Complete 1, then repeat down 2/1, then 3/2/1, then 4/3/2/1, 5/4/3/2/1 up to 12 and back down (complete each exercise in ascending order then work back down, adding one exercise per round)

Ex. On the 1st day of Xmas, my coaches gave to me, one Sumo Deadlift High Pull; on the 2nd day of Xmas my coaches gave to me, 2 Thrusters and 1 SDHP; on the 3rd day of Xmas, my coaches gave to me, 3 Push Press, 2 Thrusters, and 1 SDHP; etc.

BTWB

Photos by @robcwilson

This year Santa brought an altered version of the “12 Days” WOD with a few new movements after the barbell complex.  While the workout actually took slightly longer than previous year’s, the switch to T2B with less reps, and the KB goblet squats felt easier. The slow part really came down to the final few rounds with the Alternating DB snatches and Lateral burpees. Almost everyone managed to fall into the rhythm of the 12 WODs of Christmas this year but those who didn’t quickly realized they were off by looking around at the holiday chaos.

Reminder we are closed on 12/24  and 12/25 (Christmas) and there is no 5:30 am class on Thursday 12/26.  Other classes are normal schedule.  See below for the full schedule.

Have a Merry Christmas or Happy Holidays and may you all get to spend it with your loved ones!

HOLIDAY SCHEDULE:

  • Monday 12/23 Normal schedule
  • Tuesday 12/24 CLOSED
  • Wednesday 12/25 CLOSED Merry Christmas!
  • Thursday 12/26
    • No 0530 early class, all other classes normal
  • Friday 12/27 Normal schedule
  •  Saturday 12/28 Normal schedule
  •  Monday 12/30 Normal schedule
  • Tuesday 12/31 CLOSED
  • Wednesday 1/1 CLOSED Happy New Year’s!
  • Thursday 1/2-1/4 Normal schedule

Results

Alt EMOM 12 mins: V-Ups, AbMat Sit-ups and Plank Holds & 3 RFT: Rows, Push-ups and Double Unders

Alt EMOM 12 mins: V-Ups, AbMat Sit-ups and Plank Holds

Every 1 min for 12 mins, alternating between:
15 V-Ups
25 AbMat Sit-ups
Plank Hold, 45 secs

BTWB

3 RFT: Rows, Push-ups and Double Unders

3 rounds for time of:
Row 500m
20 Push-up (hand release)
40 Double Unders
Rest 2 mins

BTWB

Photo by @robcwilson

Tomorrow is the 12 WOD’s of Xmas! Please come to the slot you signed up for in the gym. If you didn’t sign up we will try to fit you into a wave, but make sure you wear holiday themed attire.

HOLIDAY SCHEDULE:

  •  Saturday 12/20: 12 WOD’s of Xmas workout!
    •  Wave 1: 0930 – Sign up in the gym
    •  Wave 2: 1030 – Sign up in the gym
    •  This year has some new movements!
  • Monday 12/23 Normal schedule
  • Tuesday 12/24 CLOSED
  • Wednesday 12/25 CLOSED Merry Christmas!
  • Thursday 12/26
    • No 0530 early class, all other classes normal
  • Friday 12/27 Normal schedule
  •  Saturday 12/28 Normal schedule
  •  Monday 12/30 Normal schedule
  • Tuesday 12/31 CLOSED
  • Wednesday 1/1 CLOSED Happy New Year’s!
  • Thursday 1/2-1/4 Normal schedule

Wear your ugly holiday sweater or shirt for the Saturday workout!

CrossFit Games Invites From 2019 Sanctionals

Results

Results cont

Front Racked Alternating Reverse Lunge 8-8-8 & FT: Dumbbell Deadlifts, Dumbbell Walking Lunges and Handstand Push-ups

Front Racked Alternating Reverse Lunge 8-8-8

Front Racked Alternating Reverse Lunge 8-8-8

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

BTWB

FT: Dumbbell Deadlifts, Dumbbell Walking Lunges and Handstand Push-ups

For time:
20 Dumbbell Deadlifts, pick load
20 Dumbbell Walking Lunges, pick load
10 Handstand Push-ups
16 Dumbbell Deadlifts, pick load
16 Dumbbell Walking Lunges, pick load
8 Handstand Push-ups
12 Dumbbell Deadlifts, pick load
12 Dumbbell Walking Lunges, pick load
6 Handstand Push-ups
8 Dumbbell Deadlifts, pick load
8 Dumbbell Walking Lunges, pick load
4 Handstand Push-ups
4 Dumbbell Deadlifts, pick load
4 Dumbbell Walking Lunges, pick load
2 Handstand Push-ups
* DB Lunges are farmer carry at your side. Do not drop DB’s.

BTWB

Photo by @robcwilson

Results

Results cont

Power Snatch: 2RM & 27-21-15-9: Row and Power Snatches

Power Snatch: 2RM

Record your best Power Snatch 2 rep max lift.

Only include the heaviest 2 rep, do not include sets prior to it.
* Touch and Go

BTWB

27-21-15-9: Row and Power Snatches

27-21-15-9 reps, for time of:
Row (calories)
Power Snatch (75#/55#)

BTWB

Photo by @robcwilson

HOLIDAY SCHEDULE:

  •  Saturday 12/20: 12 WOD’s of Xmas workout!
    •  Wave 1: 0930 – Sign up in the gym
    •  Wave 2: 1030 – Sign up in the gym
    •  This year has some new movements!
  • Monday 12/23 Normal schedule
  • Tuesday 12/24 CLOSED
  • Wednesday 12/25 CLOSED Merry Christmas!
  • Thursday 12/26
    • No 0530 early class, all other classes normal
  • Friday 12/27 Normal schedule
  •  Saturday 12/28 Normal schedule
  •  Monday 12/30 Normal schedule
  • Tuesday 12/31 CLOSED
  • Wednesday 1/1 CLOSED Happy New Year’s!
  • Thursday 1/2-1/4 Normal schedule

Wear your ugly holiday sweater or shirt for the Saturday workout!

Results

Results cont