Category: Daily WOD

Alt EMOM 12 mins: Deadlifts and Knees To Elbows & Sham

Alt EMOM 12 mins: Deadlifts and Knees To Elbows

Every 1 min for 12 mins, alternating between:
3 Deadlifts, pick load
6 Knees To Elbows

Sham

7 rounds for time of:
11 Deadlifts, 1x bodyweight
Run 100m

Air Force SSG David “Sham” Wieger, 28, of North Huntingdon, PA, a special agent for the Air Force Special Investigations, DET 303, Travis Air Force Base, CA, died Nov. 1, 2007, near Balad Air Base, Iraq, of wounds sustained from an IED that struck his vehicle. ~ www.crossfit.com

BTWB

Photo by @robcwilson

THANKSGIVING SCHEDULE:
Monday 11/21 – Wednesday 11/23: Normal Schedule
Thanksgiving Thursday 11/24: CLOSED
Friday 11/25 (after Thanksgiving): CLOSED
Saturday 11/26: Normal Schedule

EMOM for 5 mins: Hang Squat Snatch & Chipper: Runs, Snatches, Overhead Squats

EMOM for 5 mins: Hang Squat Snatch

2 Hang Squat Snatches, pick load

Every 1 min for 5 mins.
Perform 2 HS as a complex (UB – no regrip)

Chipper: Runs, Snatches, Overhead Squats

For time:
Run 400m
15 Squat Snatches (135#/95#)
Run 400m
12 Power Snatches (135#/95#)
Run 400m
9 Overhead Squats (135#/95#)

BTWB

Photo by @robcwilson

Thruster and Weighted Pull-up 3-3-3 & Heavy Fran

Thruster 3-3-3

Use the heaviest weight you can for each set.

Weighted Pull-up 3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.
* Alternate between 3×3 sets of Thruster from rack.

Heavy Fran

15-12-9 reps, for time of:
Thruster (135#/95#)
Weighted Pull-Up (45#/25# dumbbell)

For weighted pull-ups, place a dumbbell between the legs above crossed ankles

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Photo by @robcwilson

Rich Froning does Heavy Fran (5:25 – Oct. 2013)

Back Squat 2-2-2-2-2 & 5 RFT: Handstand Push-ups, Back Squats and Runs

Back Squat 2-2-2-2-2

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

Update Show: Liftoff Event Rundown

5 RFT: Handstand Push-ups, Back Squats and Runs

5 rounds for time of:
10 Handstand Push-ups
15 Back Squats (135#/95#)
Run 400m

BTWB

Photo by @robcwilson

Power Clean 1-1-1-1-1 & 4 RFT: Power Cleans, Runs and Wall Balls

Power Clean 1-1-1-1-1

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

4 RFT: Power Cleans, Runs and Wall Balls

4 rounds for time of:
15 Power Cleans (115#/75#)
Run 200m
15 Wall Balls (20#/14#)

BTWB

Photo by @robcwilson

CrossFit Liftoff: Snatch: 1 Rep Max & CrossFit Liftoff: Clean & Jerk: 1 Rep Max

CrossFit Liftoff Event 1:

Snatch: 1 Rep Max

Record your best Snatch 1 Rep Max lift.

Update Show: Liftoff Event Rundown

CrossFit Liftoff Event 2:

Clean & Jerk: 1 Rep Max

Record your best Clean & Jerk 1 Rep Max lift.

BTWB

Photo by @robcwilson

SOLD OUT! Starting Monday 11/7 at 6pm is the SRCF Tweens and Teens Class 5 Week Session for Nov/Dec. This session is sold out. Stay tuned for future sessions after the Holidays.

Today we completed the CrossFit Liftoff with the Snatch and Clean and Jerk 1RM Events. If you registered don’t forget to submit your scores by Monday for me to validate.

2016 CrossFit Games on ESPN2 This Sunday

Overhead Squat 2-2-2 & CrossFit Liftoff: AMRAP 15 mins: Pull-ups, Row, Overhead Squats, Box Jumps, Pull-ups

Overhead Squat 2-2-2

Use the heaviest weight you can for each set.
Rest as needed between sets.
In between each set complete 15 Hollow Rocks for a total of 3 sets. If completing the Liftoff on Sat. then don’t go heavy!

CrossFit Liftoff Event 3: AMRAP 15 mins: Pull-ups, Row, Overhead Squats, Box Jumps, Pull-ups

Complete as many rounds as possible in 15 mins of:
25 Pull-ups
50 Row Calories
100 Overhead Squats (45#/35#)
50 Box Jumps (24″/20″)
25 Pull-ups

BTWB

Photo by @robcwilson

Push Press 5-4-3-2-1 & 21-15-9: Front Squats, Kettlebell Swings and Runs

Push Press 5-4-3-2-1

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

Full Event Details Announced!

21-15-9: Front Squats, Kettlebell Swings and Runs

21-15-9 reps, for time of:
Front Squat (135#/95#)
Kettlebell Swing (70#/53#)
Run 400m

BTWB

Photo by @robcwilson

The CrossFit Liftoff: Snatch. Clean and jerk. Work out. Click here for tomorrow’s WOD.

Welcome to our November OnRamp crew who just started this week. Please introduce yourself when you see a new face!

Lifting: Bench Press and Bent Over Rows & 4 RFT: Run, Burpee Box Jumps, Hand Release Push-Ups and AbMat Sit-ups

Lifting: Bench Press and Bent Over Barbell Rows

Bench Press 5-5-5, using heaviest weight per set
Bent Over Barbell Row 5-5-5, using heaviest weight per set

2016 CrossFit Liftoff Powered by Rogue

4 RFT: Run, Burpee Box Jumps, Hand Release Push-Ups and AbMat Sit-ups

4 rounds for time of:
Run 200m
10 Burpee Box Jumps (24″/20″)
20 Hand Release Push-Ups
30 AbMat Sit-ups
Rest 1 min

BTWB

Photo by @robcwilson

This Saturday there will be no Team WOD and no Advanced RX Class as we will run the Snatch and Clean and Jerk 1RM Events for the CrossFit Liftoff!

Get signed up (it’s $10) and plan on hitting Friday’s Liftoff WOD (TBD it will be announced on Thursday) and then on Saturday come into the 0930 class and plan on finding your max lifts. We will lift from 0930 to 1100.

Register for the Liftoff ($10)
Friday: Liftoff WOD will be programmed for all classes.
Saturday: 0930 – 1100 Snatch, Clean and Jerk. Both 1RM. Details will be provided on how this will be run for class. Don’t show up late. You will have 90 minutes to warm-up and Snatch first then Clean and Jerk.
After you complete all three workouts, submit your score online.

See below for more details on the Liftoff: