Category: Daily WOD
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.
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
Thruster: 1RM & 5 RFT: Thrusters and Double Unders
5 RFT: Thrusters and Double Unders
5 rounds for time of:
9 Thrusters (95#/65#)
35 Double Unders
* This is 1/2 the rounds of Open WOD 17.5
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#)
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!)
Back Squat 3-3-3 & 3 RFT: Rows, Burpees and Run
3 RFT: Rows, Burpees and Run
3 rounds for time of:
Row 500m
21 Burpees
Run 400m
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
Thruster: 2RM & Death By Wall Balls
“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.