Category: Daily WOD

Hang Power Clean & Jerk 1-1-1 & Alt EMOM 18 mins: Rows, Box Jumps and Single Dumbbell Hang Clean & Jerks

Hang Power Clean & Jerk 1-1-1

Hang Power Clean & Jerk 1-1-1

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

BTWB

Alt EMOM 18 mins: Rows, Box Jumps and Single Dumbbell Hang Clean & Jerks

Every 1 min for 18 mins, alternating between:
Row 150/125m
10 Box Jumps (24″/20″)
10 Single Dumbbell Hang Clean & Jerks (50#/35#)
* 5L / 5R each arm for DB HPC and Jerk

BTWB

Photo by @robcwilson
Our SRCF Teens “Camp” is next week and it’s full! Looks like we will have to look at another one in August if the teens don’t break Coach Lynn.
Events: Save the Date!
SRCF Hunger Games
August 18th (Saturday afternoon)
BBQ/Picnic, sports, and good times!
Details TBD

Watch CrossFitters Crush Tough Mudder X on CBS Sports This Weekend

Results

Results cont

Thruster: 2RM & Death By Wall Balls

Thruster: 2RM

Find your Thruster 2 Rep Max.

BTWB

“Death By” Wall Balls

With a continously running clock perform:
2 Wall Balls (20#/14#) in the first 1 min
4 Wall Balls in the second 1 min
6 Wall Balls lbs in the third 1 min
…

Continuing +2 Wall Ball reps each minute for as long as you are able.

BTWB

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.

BTWB

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

BTWB

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.

Results

Results cont

Lifting: Bench Press and Deadlifts & Chipper: Deadlifts, Toes-to-bars, Handstand Push-ups and Double Unders

Lifting: Bench Press and Deadlifts

Bench Press 3-3-3-3-3, using heaviest weight per set
Deadlift 3-3-3-3-3, using heaviest weight per set
* Alternate BP and DL (Touch and Go)

BTWB

Chipper: Deadlifts, Toes-to-bars, Handstand Push-ups and Double Unders

For time:
25 Deadlifts (225#/155#)
Rest 1 min
50 Toes-to-bars
Rest 1 min
25 Handstand Push-ups
Rest 1 min
100 Double Unders

BTWB

Back Squat 5-5-5 & Running Cindy

Back Squat 5-5-5

Back Squat 5-5-5

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

BTWB

Running Cindy

Complete as many rounds as possible in 20 mins of:
Run 400m
3 rounds of:
5 Pull-ups
10 Hand Release Push-Ups
15 Air Squats

BTWB

Advanced RX: EMOM for 10 mins: Squat Clean Thruster & FT: Single Arm Dumbbell Overhead Walking Lunges, Double Unders, Toes-to-barsMax

Advanced RX: EMOM for 10 mins: Squat Clean Thruster

1 Squat Clean Thruster, pick load

Every 1 min for 10 mins.

BTWB

FT: Single Arm Dumbbell Overhead Walking Lunges, Double Unders, Toes-to-barsMax

For time:
100 Ft. Single Arm Dumbbell Overhead Walking Lunge (50#/35#)
100 Double Unders
50 Toes-to-bars
100 Double Unders
100 Ft. Single Arm Dumbbell Overhead Walking Lunge

BTWB
Photo by @robcwilson
Holiday is over and back to the grind this week.  I haven’t forgotten about programming “Fran” but I’ve held it back due to wanting to make it the conditioning WOD at the end of our Thruster strength cycle. This week is our 2RM and soon we will hit a 1RM and Fran.
Games Event hints will continue this week.  1st event includes some distance biking.  “Mini-IronMan / Sprint Tri type” Event 1 maybe?

Individual Event 1 of the CrossFit Games Is…

Results

Team WOD: FT: Single Arm Dumbbell Overhead Walking Lunges, Double Unders, Toes-to-bars

Team WOD: FT: Single Arm Dumbbell Overhead Walking Lunges, Double Unders, Toes-to-bars

As a team of 2 complete for time:
200 Ft. Single Arm Dumbbell Overhead Walking Lunge (50#/35#)
200 Double Unders
100 Toes-to-bars
200 Double Unders
200 Ft. Single Arm Dumbbell Overhead Walking Lunge
* Alternate work with your partner while one rests

BTWB
Photos by @robcwilson

Holiday is over and back to the grind this week.  I haven’t forgotten about programming “Fran” but I’ve held it back due to wanting to make it the conditioning WOD at the end of our Thruster strength cycle. This week is our 2RM and soon we will hit a 1RM and Fran.

Individual Event 1 of the CrossFit Games Is…

Results

Power Clean: 2RM & AMRAP 15 mins: Run, Wall Balls and Box Jumps

Power Clean: 2RM

Find your Power Clean 2 Rep Max.
* Touch and go

BTWB

AMRAP 15 mins: Run, Wall Balls and Box Jumps

Complete as many rounds as possible in 15 mins of:
Run 200m
15 Wall Balls (20#/14#)
15 Box Jumps (24″/20″)

BTWB

Back Squat 7-7-7 & FT: Rows and AbMat Sit-ups

Back Squat 7-7-7

Back Squat 7-7-7

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

BTWB

FT: Rows and AbMat Sit-ups

For time:
Row 500m
50 AbMat Sit-ups
Row 400m
40 AbMat Sit-ups
Row 300m
30 AbMat Sit-ups
Row 200m
20 AbMat Sit-ups
Row 100m
10 AbMat Sit-ups

BTWB
Photos by @robcwilson
Post “Lumberjack 20” and 4th of July hangovers was a good test of rowing and abs of steel.
Here are a few pics from Lumberjack 20:



Pain in the Front Rack?
Here are some tips for fixing flexibility limitations in the front-rack position:
Rack It Right

Results

Lumberjack 20 & Team Lumberjack 30

Lumberjack 20

For time:
20 Deadlifts (275#/185#)
Run 400m
20 Kettlebell Swings (70#/53#)
Run 400m
20 Overhead Squats (115#/85#)
Run 400m
20 Burpees
Run 400m
20 Pull Up (Chest To Bar)
Run 400m
20 Box Jumps (24″/20″)
Run 400m
20 Dumbbell Squat Cleans (45#/30#)
Run 400m

On Nov. 5 at 1:34 p.m., a terrorist named Major Nidal Hasan attacked fellow soldiers and civilians at Fort Hood, Texas. When the shooting ended, he had killed 12 soldiers and one civilian and wounded 43 others.
Spc. Frederick Greene, 29, of Mountain City, Tennessee, Pfc. Aaron Thomas Nemelka, 19, of West Jordan, Utah, Pfc. Michael Pearson, 22, of Bolingbrook, Illinois, and Spc. Kham Xiong, 23, of St. Paul, Minnesota, along with eleven of the wounded were active CrossFitters in the 20th Engineer Battalion, home to Lumberjack CrossFit.
This workout is in honor of these soldiers, one month after the murderous rampage. We are asking the CrossFit community to make donations in honor of these soldiers at cflumberjack.org ~www.crossfit.com

BTWB

Team Lumberjack 30

For Time:
30 Deadlifts (275#/185#)
400m Run (as a team)
30 Kettlebell Swings (70#/53#)
400m Run
30 Overhead Squats (115#/85#)
400m Run
30 Burpees
400m Run
30 Pull-up (chest-to-bar)
400m Run
30 Box Jump (24″/20″)
400m Run
30 Dumbbell Squat Cleans
400m Run

Post total time.
* Choose Team or solo version. Run as a team, break up reps with your partner. Only one bar and DB’s per team, deload bar from DL to OHS.

BTWB

Photos by @robcwilson (No Rep DL from Josh H.)
Over 50 people hit a pretty tough workout today in honor of those who were killed in 2009 at Ft. Hood in a terrorist attack. It was a great morning in the gym.
Have a safe and happy 4th of July! Back to normal class schedule tomorrow!

Results Team

Results Solo