Category: Daily WOD

Snatch Pull 3-3-3-3-3 & AMRAP 10 mins: Double Unders, Medicine Ball Cleans and Handstand Push-ups

Snatch Pull 3-3-3-3-3

Snatch Pull 3-3-3-3-3

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

BTWB

AMRAP 10 mins: Double Unders, Medicine Ball Cleans and Handstand Push-ups

Complete as many rounds as possible in 10 mins of:
30 Double Unders
15 Medicine Ball Cleans (20#/14#)
10 Handstand Push-ups

BTWB
Photo by @robcwilson
Light day yesterday! Either everyone is sick or rolling out.
Results
Results cont

Hang Squat Clean 3-3-3 & Alt EMOM 18 mins: Rows, Unbroken Front Squats and Ring Dips

Hang Squat Clean 3-3-3

Hang Squat Clean 3-3-3

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

BTWB

Alt EMOM 18 mins: Rows, Unbroken Front Squats and Ring Dips

Every 1 min for 18 mins, alternating between:
Row 150m/125m (M/F)
7 Unbroken Front Squats, pick load
8 Ring Dips
* Choose one FS load and maintain for all UB sets of 7

BTWB

Photo by @robcwilson

The CF Games podium for 2017 has changed due to Ricky “I’m a Cheater” Garard getting busted for banned substances, then going on Instagram to “apologize” I mean “make excuses and then try to implicate all other top Games athletes”. Banned for 4 years is nice but he should just be banned for life. Great to see that he can now brag about being the “Fittest Cheater on Earth”.
RICKY GARARD DISQUALIFIED
Results

Behind The Neck Strict Press 3-3-3-3 & 3 RFT: Run, Pull-ups and Dumbbell Push Press

Behind The Neck Strict Press 3-3-3-3

Behind The Neck Strict Press 3-3-3-3

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

BTWB

3 RFT: Run, Pull-ups and Dumbbell Push Press

3 rounds for time of:
Run 400m
25 Pull-ups
25 Dumbbell Push Press (Pick load)

BTWB

Back Squat: 1RM & 5 RFT: Runs, Wall Balls and Toes-to-bars

Back Squat: 1RM

Record your best Back Squat 1 Rep Max lift.

Only include the heaviest 1 rep, do not include sets prior to it

BTWB

5 RFT: Runs, Wall Balls and Toes-to-bars

5 rounds for time of:
Run 200m
20 Wall Balls (20#/10#)
10 Toes-to-bars

BTWB

Team WOD: FT: Partner Med Ball Runs, Partner Wall Balls, Power Cleans and Push Jerks

Team WOD: FT: Partner Med Ball Runs, Partner Wall Balls, Power Cleans and Push Jerks

As a team of 2 complete for time:
400m Partner Med Ball Run (20#/14#)
50 Wall Ball (Partner) (20#/14#)
50 Power Cleans (115#/75#)
50 Push Jerks (115#/75#)
400m Partner Med Ball Run
50 Push Jerks
50 Power Cleans
50 Wall Ball (Partner)
400m Partner Med Ball Run

* Runs must be done as a team, alternate work on the other movements (one works, one rests).

BTWB

Photo by @robcwilson

Congrats to Rob, Shay and Peter for completing their CrossFit L1 Certificate Course this past weekend at CF Belltown! Michelle and I are SO PROUD of you all! Love to see this.
NEW DIVISIONS AND LASTING LEGACIES
Results

Lifting: Dumbbell / Kettlebell Press and Barbell Good Mornings & Chipper: Sumo Deadlift High-pulls, Double Unders, Front Squats, Sit-ups, Pull-ups, and Push-ups

Lifting: Dumbbell / Kettlebell Press and Barbell Good Mornings

Dumbbell / Kettlebell Strict Press 4-4-4-4-4, using heaviest weight per set
Barbell Good Morning 8-8-8-8-8, using heaviest weight per set
Alternate sets between lifts.

BTWB

Chipper: Sumo Deadlift High-pulls, Double Unders, Front Squats, Sit-ups, Pull-ups, and Push-ups

For time:
30 Sumo Deadlift High-pulls (75#/55#)
50 Double Unders
30 Front Squats (75#/55#)
50 AbMat Sit-ups
30 Push-ups
50 Double Unders
30 Pull-ups
50 AbMat Sit-ups

BTWB

Photo by @robcwilson

Results
Results cont

Weighted Strict Pull-up 2-2-2-2-2 & AMRAP 15 mins: Chest-to-bar Pull-ups, Ring Dips and Air Squats

Weighted Strict Pull-up 2-2-2-2-2

Weighted Strict Pull-up 2-2-2-2-2

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

BTWB

AMRAP 15 mins: Chest-to-bar Pull-ups, Ring Dips and Air Squats

Complete as many rounds as possible in 15 mins of:
5 Chest-to-bar Pull-ups
5 Ring Dips
15 Air Squats

BTWB

Photo by @robcwilson

Results

Back Squat : 3RM & Chipper: Run, Squat, and Rope Climb

Back Squat : 3RM

Find your Back Squat 3 Rep Max.
* Use mats in case of drops.

BTWB

Chipper: Run, Squat, and Rope Climb

For time:
Run 400m
30 Back Squats (95#/65#)
3 Rope Climbs, 15 ft
Run 400m
20 Front Squats (95#/65#)
2 Rope Climbs
Run 400m
10 Overhead Squats (95#/65#)
1 Rope Climb
* Choose one load for all three squat movements across.

BTWB

Bench Press 6-6-6-6 & AMReps 8 mins: Power Snatch and Box Jump Over Ladder

Bench Press 6-6-6-6

Bench Press 6-6-6-6

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

BTWB

AMReps 8 mins: Power Snatch and Box Jump Over Ladder

As many reps as possible in 8 mins of:3 Power Snatches (95#/65#)
3 Box Jump Overs (24″/20″)
6 Power Snatches
6 Box Jump Overs
9 Power Snatches
9 Box Jump Overs
12 Power Snatches
12 Box Jump Overs
15 Power Snatches
15 Box Jump Overs
18 Power Snatches
18 Box Jump Overs
21 Power Snatches
21 Box Jump Overs

* Add 3 reps each exercise for each round until time hits 8 minutes.

BTWB

Photo by @robcwilson

Schedule:
Saturday 9/30:

  • No Advanced RX Class (cancelled)
  • 0930-1030 Team WOD Only!

The SRCF Teens class is looking into coming back starting in Oct.  Please look out for our Facebook poll to vote for your teen to take classes on Wed. nights either at 5pm or 6pm and Sat. 10:30am.
Results
Results cont

Deadlift 4-4-4-4 & 4 RFT: Runs, Deadlifts and Kettlebell Swings

Deadlift 4-4-4-4

Deadlift 4-4-4-4

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

BTWB

4 RFT: Runs, Deadlifts and Kettlebell Swings

4 rounds for time of:
Run 400m
12 Deadlifts (225#/155#)
21 Kettlebell Swings (53#/35#)

BTWB
Photo by @robcwilson
Schedule:
Saturday 9/30:

  • No Advanced RX Class (cancelled)
  • 0930-1030 Team WOD Only!

Could Mat Fraser Be Moving to Cookeville, Tennessee?
Results
Results cont