Community. Coaching. Caring.
9 rounds for time of:
11 Thrusters (75#/55#)
11 Burpees
Photo by @robcwilson
Today was 9/11 and we went back to one of our versions of this SRCF Tribute WOD that has 11 burpees. In 2018 we programmed it with 11 SDHP’s.
Results
Results cont
Barbell Good Morning 5-5-5-5Barbell Good Morning 5-5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
5 rounds for time of:
16 Alternating Dumbbell Snatches (50#/35#)
14 Box Jumps (24″/20″)
12 Pull-ups
Photo by @robcwilson
Hang Power Clean: 1-1-1-1-1Hang Power Clean 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Complete as many rounds as possible in 15 mins of:
50 Air Squats
40 Deadlifts (135#/95#)
30 Push-up (hand release)
20 Knees To Elbows
10 Ring Dips
Photo by @robcwilson
Team WOD: Run, Overhead Squat, Sit-up, Double Under, Sumo Deadlift High-pull, Box Jump OverInspired by the 2015 CF Games Regional Event 3:
As a Team of 2 complete for time:
800m Run (Run 400m each together)
50 Overhead Squats (95#/65#)
100 AbMat Sit-ups
150 Double Unders
50 Sumo Deadlift High-pulls (95#/65#)
100 Box Jump Overs (24″/20″)
* Alternate work and split all reps; one partner working at a time
** Run 800m as a team (one 400m run per teammate at the same time)
*** One bar, one box, one AbMat per team
Post total time.
Photo by @robcwilson
Advanced RX Class:Choose a lift that you didn’t do this week and work up to 5 heavy singles
Complete as many rounds as possible in 15 mins of:
2 Rope Climbs, 15 ft
Handstand Walk, 25 ft
Photo by @robcwilson
Question: If an athlete comes to class solo, did it really happen?
Results
Record your best Push Press 5 rep max lift.
Only include the heaviest 5 rep, do not include sets prior to it.
FT: Handstand Push Ups, Run, Pull Ups (Weighted)For time:
21 Handstand Push Ups
Run 400m
21 Pull Up (Weighted)
15 Handstand Push Ups
Run 400m
15 Pull Up (Weighted)
9 Handstand Push Ups
Run 400m
9 Pull Up (Weighted)
Post time and weight used for pull-ups.
Photo by @robcwilson
Deadlift: 6-6-6-6Deadlift 6-6-6-6
Use the heaviest weight you can for each set.
Rest as needed between sets.
Complete as many rounds as possible in 14 mins of:
12 Deadlifts (185#/135#)
15 Toes-to-bars
18 Row Calories
Photo by @robcwilson
Katrin Davidsdottir to be Featured in ESPN’s “The Body Issue”
Results
Results cont
Bench Press: 1-1-1Bench Press 1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Complete as many rounds as possible in 12 mins of:
10 Burpees
25 Double Unders
Photo by @robcwilson
Record your best Thruster 5 rep max lift.
Only include the heaviest 5 rep, do not include sets prior to it.
4 RFT: Power Cleans, Runs and Wall Balls4 rounds for time of:
15 Power Cleans (115#/75#)
Run 200m
15 Wall Balls (20#/14#)
Advanced RX Class:Every 1 min for 6 mins, alternating between:
3 Power Snatches, pick load
2 Power Snatches, pick load
2 Power Snatches, pick load
1 Power Snatch, pick load
1 Power Snatch, pick load
1 Power Snatch, pick load
6 rounds for time of:
8 Power Snatches (135#/95#)
8 Lateral Burpee Over Bars
Photo by @robcwilson
The gym will be closed on Monday Labor Day 9/2!
Best of luck to our resident photographer @robcwilson who will be having wrist surgery this coming week to allow him to get back to handstand walking everywhere.
Results