Community. Coaching. Caring.
Shoulder Press 5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
3 RFT: Toes-to-bars, Dumbbell Hang Squat Cleans and Double Unders3 rounds for time of:
21 Toes-to-bars
12 Dumbbell Hang Squat Cleans (50#/35#)
75 Double Unders
Skill WorkSkill practice:
* Handstand Push-ups or Walk
* Rope Climb
* Muscle-up
* Bar Muscle Up
* You an also work on strict pull-ups, dips, progressions, or foot lock practice. Practice skills you need to work on. If you can kind of do the skill, focus on progressions, form & technique.
Every 1 min for 15 mins, alternating between:
Row 150m (M)/125m (F)
10 Deadlifts (225#/155#)
2 Rope Climbs 15 ft
Squat Snatch 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
5 RFT: Power Snatches and Box Jump Overs5 rounds for time of:
10 Power Snatches (95#/65#)
10 Box Jump Overs (24″/20″)
ArtieComplete as many rounds as possible in 20 mins of:
5 Pull-ups
10 Push-ups
15 Air Squats
5 Pull-ups
10 Thrusters (95#/65#)
Police Officer Arthur “Artie” Lopez, 29, of Babylon Village, New York, was killed in the line of duty on Oct. 23, 2012. Officer Lopez, a decorated eight-year veteran of the force, was serving on the Emergency Services Unit at the Nassau County Police Department at the time of his death. He kept himself in peak physical condition for the job as a member of CrossFit Merrick in Bellmore, New York. Fran and Cindy were among his favorite workouts.
He is survived by his sister, Charo; and parents, Alfonso and Mirella. ~www.crossfit.com
Bench Press 8-8-8
Use the heaviest weight you can for each set.
Rest as needed between sets.
Every 1 min for 21 mins, alternating between:
10 Burpees
12 Kettlebell Swings (70#/53#)
30 Double Unders
Bear Complex 7-7-7-7-7
Use the heaviest weight you can for each set.
Rest as needed between sets.
This counts as one set of the Complex::
1. Power Clean (no squat cleans)
2. Front Squat
3. Push-Press
4. Back Squat
5. Push-Press
Complete seven sets for one round.
Do 5 rounds total working up to your max.
Post loads completed.
Start very light! You can rest in between rounds. Do not let go of the bar or rest on the ground. If you do, you must restart the round to count. There are no partials.
Teens Class:
OnRamp:
Deadlift 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
3 rounds for time of:
Row 500m
50 Sit-up (abmat)
15 Deadlifts (225#/155#)
Teens Class:
OnRamp:
Back Squat 2-2-2Back Squat 2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
For time:
50 Air Squats
15 Chest-to-bar Pull-ups
15 Ring Dips
40 Air Squats
12 Chest-to-bar Pull-ups
12 Ring Dips
30 Air Squats
9 Chest-to-bar Pull-ups
9 Ring Dips
20 Air Squats
6 Chest-to-bar Pull-ups
6 Ring Dips
10 Air Squats
3 Chest-to-bar Pull-ups
3 Ring Dips
Teens Class:
OnRamp:
12 WOD’s of Christmas at SRCF!For Time:
1 Sumo Deadlift High Pull (75#/55#)
2 Thrusters (75#/55#)
3 Push Press (75#/55#)
4 Power Cleans (75#/55#)
5 Deadlifts (75#/55#)
6 Kettlebell Swings (53#/35#)
7 Pull-ups
8 Knees-to-Elbows
9 Box Jumps (24″/20″)
10 Double Unders
11 Overhead Walking Lunge Steps (45#/25# Plate)
12 Burpees
*Like the song the “12 Days of Christmas”, 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.
Lots of classes and a tinsel turnout for the Christmas WOD yesterday (48 Elves on Shelves)! Almost everyone managed to workout along with the 12 Days of Christmas without getting lost somewhere by day 7 or 8. Starting with a “barbell complex” where the sequence of movements quickly progress together this one snowballs into a time crunch at the end as the bodyweight movements pile up to make you feel like you are pulling Santa’s sleigh solo by the end.Teens Class:
Bench Press 3-3-3, using heaviest weight per set
Weighted Pull Up 3-3-3, using heaviest weight per set
* Alternate sets
5 RFT: Runs, Med Ball Cleans, Handstand Push-ups and Rows5 rounds for time of:
Run 200m
12 Medicine Ball Cleans (20#/14#)
9 Handstand Push-ups
Row 200m
Teens Class: