Advanced RX: Squat Clean: 1RM & Pt. 1: 5 RFT: Push Ups and Front Squats & Pt. 2: AMRAP 5 mins: Double Kettlebell Farmers Carries and Pull-ups

Advanced RX Class:

Squat Clean: 1RM

Record your best Squat Clean 1 rep max lift.
*Use mats

Pt. 1: 5 RFT: Push Ups and Front Squats

5 rounds for time of:
10 Push Up (Rings)
12 Front Squats (155#/105#)
* Rest 5 min. then AMRAP Pt. 2

Pt. 2: AMRAP 5 mins: Double Kettlebell Farmers Carries and Pull-ups

Complete as many rounds as possible in 5 mins of:
100m Double Kettlebell Farmers Carry (53#/35#)
10 Pull-ups
* 5 min after Pt. 1

Photo by @robcwilson

Results

Overhead Squat 2-2-2 & FT: Run, Burpee Over Dumbbells, and Dumbbell Overhead Squats

Overhead Squat 2-2-2

Overhead Squat 2-2-2

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

FT: Run, Burpee Over Dumbbells, and Dumbbell Overhead Squats

For time:
Run 100m
12 Burpee Over Dumbbells
12 Dumbbell Overhead Squat (Right Arm), pick load
12 Dumbbell Overhead Squat (Left Arm), pick load
Run 100m
9 Burpee Over Dumbbells
9 Dumbbell Overhead Squat (Right Arm)
9 Dumbbell Overhead Squat (Left Arm)
Run 100m
6 Burpee Over Dumbbells
6 Dumbbell Overhead Squat (Right Arm)
6 Dumbbell Overhead Squat (Left Arm)
Run 100m
3 Burpee Over Dumbbells
3 Dumbbell Overhead Squat (Right Arm)
3 Dumbbell Overhead Squat (Left Arm)

Deadlift 6-6-6 & Death By Kettlebell Swings

Deadlift 6-6-6

Deadlift 6-6-6

Use the heaviest weight you can for each set.
Rest as needed between sets.
* Touch and go. No drops.

“Death By” Kettlebell Swings

Death By Kettlebell Swing

With a continuously running clock perform:
2 Kettlebell Swings, (53#/35#) in the first 1 min,
4 Kettlebell Swings, in the second 1 min
6 Kettlebell Swings, in the third 1 min

Continuing this for as long as you are able.

Photos by @robcwilson
Today we wrapped our Summer Teens Session #1. Coach Lynn did an awesome job working such a great group of energetic teens who attacked every workout each day!  Next up she will be focusing on teaching the younger group of 7-9 year olds. Watching the kids learn functional movements and how to handle some loads with intensity is blast.
Stay tuned for Teens Session #2 in August. It’ll be back!

Khrennikov Will Not Compete at the 2018 CrossFit Games

Inside CrossFit’s Smart Move to Double Down in Madison

Results

Results cont

Handstand Push Up 6×3 or HS Walk Practice & AMRAP 20 mins: Run, Deadlifts, Hang Power Cleans and Push Jerks

Handstand Push Up 6×3 or HS Walk Practice

For time:
Handstand Push-up 3/3/3/3/3/3 or Handstand Walk Practice
* Choose HSPU or HS Walk practice

AMRAP 20 mins: Run, Deadlifts, Hang Power Cleans and Push Jerks

Complete as many rounds as possible in 20 mins of:
Run 200m
3 Deadlifts (135#/95#)
5 Hang Power Cleans (135#/95#)
7 Push Jerks (135#/95#)

Photo by @robcwilson
Our latest OnRamp group has graduated! Welcome to Kirtis, Jae, Aimee, Robin, Rory, Darcie, Chris (who would forget Chris) and welcome back to Mollie!
ATHLETES IN BREACH OF DRUG POLICY (Bob is still appealing!)

Results

Results cont

Advanced RX: Lifting: 1 Power Snatch + 1 Snatch + 1 Overhead Squat & 4 RFT: Rows, Overhead Squats, Run and Burpee Pull-ups

Advanced RX Class:

Lifting: 1 Power Snatch + 1 Snatch + 1 Overhead Squat

Power Snatch 1-1-1-1-1, using heaviest weight per set
Snatch 1-1-1-1-1, using heaviest weight per set
Overhead Squat 1-1-1-1-1, using heaviest weight per set

4 RFT: Rows, Overhead Squats, Run and Burpee Pull-ups

4 rounds for time of:
Row 250m
10 Overhead Squats (135#/95#)
Run 100m
10 Burpee Pull-ups
Rest 1 min

Team WOD: FT: Rows, Kettlebell Goblet Squats, and Burpee Pull-ups

Team WOD: FT: Rows, Kettlebell Goblet Squats, and Burpee Pull-ups

As a team of 2 complete for time:
Row 1500m
80 Kettlebell Goblet Squats (53#/35#)
40 Burpee Pull-ups
Row 1000m
60 Kettlebell Goblet Squats
30 Burpee Pull-ups
Row 750m
40 Kettlebell Goblet Squats
20 Burpee Pull-ups
Row 500m
20 Kettlebell Goblet Squats
10 Burpee Pull-ups
* One partner works while one rests

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.

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


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.

“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.