Community. Coaching. Caring. Since 2009.
Power Snatch 1 Rep
Use the heaviest weight you can for each set.
5 RFT: Deadlifts, Dumbbell Snatches, Handstand Push-ups and Dumbbell Snatches5 rounds for time of:
10 Deadlifts (225#/155#)
10 Dumbbell Snatches (50#/35#)
10 Handstand Push-ups
10 Dumbbell Snatches
Bench Press 3-3-3-3-3Bench Press 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
15-12-9 reps, for time of:
Lateral Burpee (Over Barbell)
Box Jump (24″/20″)
Power Clean (135#/95#)
For time:
50 Hollow Rocks
Photo by @robcwilson
Memorial Day 5/29 Schedule:
Murph is this Monday (5/29)! We are only running AM classes for the annual Murph Challenge. If you are not already signed up on the whiteboard in the gym for a below class time, show up at 10:30am and we will fit you in.
Pacific, Central and California coverage all weekend!
More pec tears in each region this weekend from Event 2. It’s proving to be both a mystery as to why only men are tearing as well as a huge differentiator. The biggest names with pec injuries this weekend are Khan Porter, Nick Urankar and Sam Dancer.
3 RFT: Runs, Kettlebell Swings and Chest-to-bar Pull-ups3 rounds for time of:
Run 400m
21 Kettlebell Swings (70#/53#)
12 Chest-to-bar Pull-ups
3 rounds for time of:
Run 400m
21 Kettlebell Swings (70#/53#)
7 Muscle-ups
Photo by @robcwilson
Regionals week 2 has begun in the Pacific with Tia-Clair Toomey vs. Kara Webb and it’s shaping up to be a close battle already.
Five Things to Watch in California
Lifting: Hang Power Cleans and Rope ClimbsHang Power Clean 2-2-2-2-2, using heaviest weight per set
Rope Climb 5×2 at 1x bodyweight
* Alternate HPC sets with 2 rope climbs, scale to 1 RC, or Rig Footlock Practice, or 4 Supine RC
For time:
100 Double Unders
80 Wall Balls (20#/14#)
60 Row Calories
40 Hang Power Cleans (115#/75#)
20 Push Jerks (115#/75#)
Photo by @robcwilson
Parents! We are looking at bringing back the SRCF Tweens and Teens Class with Coach Jessika for a 4 week session of Tues/Thurs starting next Tuesday at either 5 or 6pm based on parent feedback. (6pm is the current leader)
If we get enough interest we will start the program. After the 4 weeks it will take about a month break, but we would start another summer session in late July.
If you are interested let us know your time preference (5pm or 6pm or both). Based on feedback we will choose a time.
Front Squat 10-10-10Front Squat 10-10-10
Use the heaviest weight you can for each set.
Rest as needed between sets.
Complete as many rounds as possible in 20 mins of:
Row 250m
5 Handstand Push-ups
10 AbMat Sit-ups
5 Ring Dips
15 Air Squats
Photo by @robcwilson
Parents! We are looking at bringing back the SRCF Tweens and Teens Class with Coach Jessika for a 4 week session of Tues/Thurs starting next Tuesday at either 5 or 6pm based on parent feedback.
If we get enough interest we will start the program. After the 4 weeks it will take about a month break, but we would start another summer session in late July.
If you are interested let us know your time preference (5pm or 6pm or both). Based on feedback we will choose a time.
Live Update Show: Week 1 Regional Recap
AMRAP 15 mins: Run, Sumo Deadlift High-pulls and ThrustersComplete as many rounds as possible in 15 mins of:
Run 200m
12 Sumo Deadlift High-pulls (75#/55#)
9 Thrusters (75#/55#)
Photo by @robcwilson
Congrats to Bob T. and Fiona who both hit their 100th WOD this past week!
Jill was giving away puppies at the 6pm class today!
Dave Castro Hints at Changes to 2018 Regional Format in Reebok Interview
Every 1 min for 6 mins: Squat Cleans, Front Squats and Push JerksEvery 1 min for 6 mins do:
1 Squat Clean
1 Front Squat
1 Push Jerk
* Complex 1+1+1
For time:
1 Clean & Jerk (155#/105#)
5 Pull-ups
10 Push-ups
15 Air Squats
2 Clean & Jerks
5 Pull-ups
10 Push-ups
15 Air Squats
3 Clean & Jerks
5 Pull-ups
10 Push-ups
15 Air Squats
4 Clean & Jerks
5 Pull-ups
10 Push-ups
15 Air Squats
5 Clean & Jerks
5 Pull-ups
10 Push-ups
15 Air Squats
6 Clean & Jerks
5 Pull-ups
10 Push-ups
15 Air Squats
7 Clean & Jerks
5 Pull-ups
10 Push-ups
15 Air Squats
8 Clean & Jerks
5 Pull-ups
10 Push-ups
15 Air Squats
9 Clean & Jerks
5 Pull-ups
10 Push-ups
15 Air Squats
10 Clean & Jerks
5 Pull-ups
10 Push-ups
15 Air Squats
In 20 mins do:
Run, 1 mile (alternate 400m runs with partner)
then in the remaining time, AMRAP of:
6 Clean & Jerks (135#/95#)
12 Box Jump Overs (24″/20″)
*As a team of 2, complete the 1 mile run alternating 400m with your partner (one runs 400m, one rests) then complete the AMRAP in the remaining time. Share the reps however you like, but one works while one rests.
Deadlift 3-3-3Deadlift 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Touch and Go, no dropping last rep.
For time:
18 Deadlifts (205#/145#)
Run 200m
25 Double Unders
15 Deadlifts
Run 200m
25 Double Unders
12 Deadlifts
Run 200m
25 Double Unders
9 Deadlifts
Run 200m
25 Double Unders
6 Deadlifts
Run 200m
25 Double Unders
3 Deadlifts
Run 200m
25 Double Unders
* Touch and Go, no dropping last rep.
