Community. Coaching. Caring.
Front Squat 3-3-3-3-3Front Squat 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
7 rounds for time of:
10 Medicine Ball Cleans (20#/14#)
10 Pull-ups
10 Push-ups
Muscle-up PracticePractice muscle-ups
Scale to false grip pull-ups, ring dips, or MU progression/practice.
For time:
10 Muscle-ups
30 Box Jump Overs (24″/20″)
1000m Row
5 Muscle-ups
15 Box Jump Overs
500m Row
3 rounds for time of:
20 Banded Good Mornings
20 Hollow Rocks
*Use Green (M) / Blue (W) for banded GM
Squat Snatch 1-1-1-1-1Squat Snatch 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
3 rounds for time of:
Run 400m
21 Handstand Push-ups
12 Hang Squat Snatches (135#/95#)
Photo by @robcwilson
SRCF Open Athlete Count:
We are up to 21 signed up for.
Squat Clean 3-3-3-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
*Touch and go for 3
“2009 CrossFit Games Final Chipper”For time:
15 Squat Cleans (155#/105#)
30 Toes To Bars
30 Box Jumps (24″/20″)
15 Muscle Ups
30 Dumbbell Push Press (40#/25#)
30 Double Unders
15 Thrusters (135#/95#)
30 Pull-ups
30 Burpees
300 feet Overhead Walking lunge (45#/25# bumper)
Post total time.
Photo by @robcwilson
Happy birthday to my personal favorite Coach! Michelle picked the final Games chipper from 2009 for her birthday workout. This WOD brings back memories from our first vacation to watch the CrossFit Games in Aromas, CA. Watching Games athletes do this is much better than doing it yourself.
We are up to 20 athletes signed up for the Open. Get signed up as we are looking for at least 50!
Team WOD: Deadlifts, Wall Balls, AbMat Sit-upsWork in teams of two.
Complete as many rounds as possible in 20 mins of:
9 Deadlifts (185#/135#)
12 Wall Balls (20#/14#)
15 AbMat Sit-ups
Post total rounds.
* Alternate exercises: Team member 1 starts with deadlifts. When he/she reaches 9 DL, team member 2 starts the wallballs. When he/she finishes 12 WBs, team member 1 starts the AbMat Sit-ups. When he/she finishes team member 2 starts DL, continuing alternating each exercise.
6 rounds for time of:
10 Pull-ups
20 Kettlebell Swings (53#/35#)
30 Double Unders
Every 1 min for 11 mins: Hang Squat Snatch2 Hang Squat Snatches, pick load
Every 1 min for 11 mins.
Regrip between reps is okay
7 rounds for time of:
7 Front Squats (135#/95#)
7 Box Jump (30″/24″)
7 Ring Dips
Photo by @robcwilson
Are you a member of the law enforcement, firefighter or military profession? There is a new category in the Open this year that will allow you to rank and compare your fitness against those in your community. See the video.
“New Open Leaderboard Categories With Larry Moss” – [video]
Alt EMOM 10 mins: Rope Climbs and Weighted Sit-upsEvery 1 min for 10 mins, alternating between:
2 Rope Climbs (15 ft.)
15 Weighted Sit-ups (25#/15#)
As many reps as possible in 8 mins of:
Row 1000m
Burpee Pull-up
Photos by @robcwilson
Seems like weighted sit-ups make everyone happy.
Please check the “Lost and Found” box by the WOD books. We are accumulating enough to start making the clothing into medicine balls. Whatever is left will be donated by this weekend so clear it out!
Events:
Register for the 2016 Open. Right now we are up to 13 people registered for the gym. Don’t wait, sign up now! There are 36 days remaining.
2016 Open Registration is LIVE
Push Press 2-2-2-2Push Press 2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
3 rounds for time of:
Run 200m
50 Double Unders
25 Thrusters (95#/65#)
Alt EMOM 10 mins: Squat Clean & Jerks and Squat SnatchesEvery 1 min for 10 mins, alternating between:
3 Squat Clean & Jerks, pick load
3 Squat Snatches, pick load
30 rounds for time of:
5 Wall Balls (20#/14#)
3 Handstand Push Ups
1 Power Clean (225#/155#)
Photo by @robcwilson
“U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.” ~ CrossFit.com
So far we are at 6 people signed up for the Open. Do it now!
Update Show: Open Registration is LIVE
Results
Back Squat : 2 Rep Max