Category: Daily WOD

Frankenchipper 2.0

Frankenchipper 2.0

For time:
Run 800m
30 Kettlebell Swings (53#/35#)
21 Thrusters (75#/55#)
21 Pull-ups
50 Push-ups
50 Air Squats
30 Box Jumps (24″/20″)
30 Wall Balls (20#/14#)
* Boo! Costume required!

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Photo by @robcwilson
Negan came to oversee the ass kicking today for our annual Frankenchipper! For those who made it out and avoided “Lucille” we also had our 9th annual Halloween Party later that night.
Such a great turnout for both events and a really good time. Thanks to everyone for making it what it is! Love seeing the costumes and creativity that comes out each year.

Results

Results cont

Lifting: 1 Clean Pull + 1 Squat Clean & FT: Double Unders, Dumbbell Squat Cleans and Toes-to-bars

Lifting: 1 Clean Pull + 1 Squat Clean

Clean Pull 1-1-1-1-1, using heaviest weight per set
Squat Clean 1-1-1-1-1, using heaviest weight per set
* Complex 1+1 Clean Pull plus Squat Clean

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FT: Double Unders, Dumbbell Squat Cleans and Toes-to-bars

For time:
60 Double Unders
10 Dumbbell Squat Cleans, pick load
20 Toes-to-bars
50 Double Unders
10 Dumbbell Squat Cleans, pick load
15 Toes-to-bars
40 Double Unders
10 Dumbbell Squat Cleans, pick load
10 Toes-to-bars
30 Double Unders
10 Dumbbell Squat Cleans, pick load
5 Toes-to-bars
* Do not drop DB’s! Touch floor each squat clean.

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Photo by @robwilson

Results

Results cont

Skill Work: Rope Climb and Pull-up Practice & Moore

Skill Work: Rope Climb and Pull-up Practice

Approx. 10 minutes for Rope Climb or Pull-up practice:

Choose rope climb foot lock, supine rope climb or strict, kipping, chest to bar pull-ups or ring row, supine ring row.

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Moore

Complete as many rounds in 20 minutes as you can of:
1 Rope Climb (15 ft)
Run 400m
max rep Handstand Push-ups
* Scale HSPU to Box or Floor Pike. Each time you break HSPU you must complete 1 rope climb and 400m run.

Officer David S. Moore, 29, of the Indianapolis Metropolitan Police Department, died on Jan. 26, 2011 from gunshot wounds suffered on Jan. 23 when he stopped a stolen vehicle and the driver opened fire at him. ~ www.CrossFit.com

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Back Squat 6-6-6-6 & FT: Wall Balls and Burpee Box Jump Overs

Back Squat 6-6-6-6

Back Squat 6-6-6-6

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

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FT: Wall Balls and Burpee Box Jump Overs

For time:
50 Wall Balls (20#/14#)
21 Burpee Box Jump Overs (24″/20″)
30 Wall Balls
15 Burpee Box Jump Overs
10 Wall Balls
9 Burpee Box Jump Overs

BTWB
Photo by @robcwilson
Schedule:

This Saturday is our Frankenchipper, make sure you have a costume for the WOD! No costume = no treat, just BURPEES!

Events:

The 9th annual “Frankenchipper” is coming!

When: 10/28 Saturday at 9:30am (we will run waves as needed). NO ADVANCED CLASS!

What: Our favorite WOD and SRCF tradition of the year. This SRCF annual tradition is the costume-required “Frankenchipper”! This workout is a combination of benchmark “Girls” WOD’s. Like Frankenstein the 2.0 version is a mash-up of “Fran”, “Angie”, “Kelly” and “Eva”.

Any teens in Lynn’s class can also dress up Saturday and they will do their own Frankenchipper at 10:30!

Frankenchipper 2.0:

For time:
Run 800m
30 Kettlebell Swings (53#/35#)
21 Thrusters (75#/55#)
21 Pull-ups
50 Push-ups
50 Air Squats
30 Box Jumps (24″/20″)
30 Wall Balls (20#/14#)

9th annual Nugent Halloween Party:

Saturday night starting at 7:30pm and going until the Demogorgon escapes the upside down or Pennywise goes back to his sewer. Location is our haunted mansion.

This party is an adults only costume party. All SRCF members are invited, RSVP is encouraged and please plan to bring a devilish dish to share. We hope to see everyone there! (Evite is located in the SRCF Facebook group)

Results

Results cont

Power Snatch (Touch & Go): 3RM & 3 RFT: Hang Power Snatches, Ring Dips, and Runs

Power Snatch (Touch & Go): 3RM

Record your best Power Snatch (Touch & Go) 3 Rep Max lift.

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3 RFT: Hang Power Snatches, Ring Dips, and Runs

3 rounds for time of:
15 Hang Power Snatches (115#/75#)
15 Ring Dips
Run 400m

BTWB
Photo by @robcwilson
Schedule:

This Saturday is our Frankenchipper, make sure you have a costume for the WOD! No costume = no treat, just BURPEES!

Events:

The 9th annual “Frankenchipper” is coming!

When: 10/28 Saturday at 9:30am (we will run waves as needed). NO ADVANCED CLASS!

What: Our favorite WOD and SRCF tradition of the year. This SRCF annual tradition is the costume-required “Frankenchipper”! This workout is a combination of benchmark “Girls” WOD’s. Like Frankenstein the 2.0 version is a mash-up of “Fran”, “Angie”, “Kelly” and “Eva”.

Frankenchipper 2.0:

For time:
Run 800m
30 Kettlebell Swings (53#/35#)
21 Thrusters (75#/55#)
21 Pull-ups
50 Push-ups
50 Air Squats
30 Box Jumps (24″/20″)
30 Wall Balls (20#/14#)

9th annual Nugent Halloween Party:

Saturday night starting at 7:30pm and going until the Demogorgon escapes the upside down or Pennywise goes back to his sewer. Location is our haunted mansion.

This party is an adults only costume party. All SRCF members are invited, RSVP is encouraged and please plan to bring a devilish dish to share. We hope to see everyone there! (Evite is located in the SRCF Facebook group)

The Hang Power Snatch

Results

Results cont

Front Squat: 5RM & AMRAP 15 mins: Rows, Thrusters, and Pull-ups

Front Squat: 5RM

Find your Front Squat 5 Rep Max.

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AMRAP “Jackie” 15 mins: Rows, Thrusters, and Pull-ups

Complete as many rounds as possible in 15 mins of “Jackie”:
Row 1000m
50 Thrusters (45#/33#)
30 Pull-ups

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Advanced RX: Lifting: Power Clean + 1 Hang Power Clean + 1 Push Jerk & FT: Rows, Clean & Jerks, and Double Unders

Advanced RX Class:

Lifting: Power Clean + 1 Hang Power Clean + 1 Push Jerk

Power Clean 1-1-1-1-1, using heaviest weight per set
Hang Power Clean 1-1-1-1-1, using heaviest weight per set
Push Jerk 1-1-1-1-1, using heaviest weight per set
* Complex 1+1+1

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FT: Rows, Clean & Jerks, and Double Unders

For time:
Row 1000m
30 Clean & Jerks (155#/105#)
100 Double Unders

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Photo by @robcwilson

Results

Team WOD: Hand Release Push-Ups, Double Unders, Power Cleans and Push Jerks

Team WOD: Hand Release Push-Ups, Double Unders, Power Cleans and Push Jerks

For time:
60 Hand Release Push-Ups
100 Double Unders
60 Power Cleans (135#/95#)
100 Double Unders
60 Push Jerks (135#/95#)
100 Double Unders
60 Hand Release Push-Ups
* Share one bar. Alternate work/rest with your partner.

BTWB
Photo by @robcwilson

Results

Deadlift 2-2-2-2-2 & Alt EMOM 18 mins: Rows, Deadlifts and Strict Pull-ups

Deadlift 2-2-2-2-2

Deadlift 2-2-2-2-2

Use the heaviest weight you can for each set.
Rest as needed between sets.
* Touch and Go.

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Alt EMOM 18 mins: Rows, Deadlifts and Strict Pull-ups

Every 1 min for 18 mins, alternating between:
Row M 150m / F 125m
9 Deadlifts, 225/155 lbs
5 Strict Pull-ups
* Touch and Go.

BTWB
Photo by @robcwilson

Here’s a better photo of the color options for the blankets (the first was bad lighting). Preorder is on FB or you can order in the gym.
What, When, Why: Chalk – Let’s take a deeper dive into the structure and function of every CrossFitter’s favorite fine white powder (we hope!)

Results

Results cont

Lifting: 1 Snatch Balance + 1 Overhead Squat & 2x AMRAP 5 mins: Overhead Squats, Toes-to-bars and Double Unders

Lifting: 1 Snatch Balance + 1 Overhead Squat

Find a max for the complex:

1 Snatch Balance + 1 Overhead Squat
* From rack.  Scale to 2 OHS.

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2x AMRAP 5 mins: Overhead Squats, Toes-to-bars and Double Unders

For 2 cycles:
AMRAP in 5 mins of:
8 Overhead Squats (95#/65#)
8 Toes-to-bars
25 Double Unders

Rest 1 min between each cycle.
For each cycle restart the AMRAP.
* Repeat the AMRAP twice. Rest 1 Minute between each 5 minute AMRAP.

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