Category: Daily WOD

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.

BTWB

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.

BTWB

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

BTWB

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

BTWB

FT: Rows, Clean & Jerks, and Double Unders

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

BTWB
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.

BTWB

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.

BTWB

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.

BTWB

Bench Press & 10 RFT: Muscle-ups, Handstand Push-ups and Kettlebell Swings

Bench Press 4-4-4-4

Bench Press 4-4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.

Muscle-up Practice

Practice muscle-ups

After bench press take 5 mins. to practice progressions or warm-up your MU’s or dips

BTWB

10 RFT: Muscle-ups, Handstand Push-ups and Kettlebell Swings

10 rounds for time of:
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings (70#/53#)

BTWB
Photo by @robcwilson
Congrats to Mike M. for passing the Advanced RX Skills test tonight! After a whole bunch of hard work, practice and prep he cruised through it.
Considering dropping in to another CrossFit affiliate?  Read on and don’t be a jerk!
The Wrong Kind of Jerk
now in the CrossFit Journal

Results

Results cont

Advanced RX: EMOM 10 Min Squat Clean & Pt. 1: 25 RFT: Burpees, Squat Cleans and Handstand Push-ups & E2MOM for 10 minutes Run and Pushups

Advanced RX Class:

EMOM 10 Min Squat Clean

1 Squat Clean, pick load

Every 1 min for 10 mins.

BTWB

Pt. 1: 25 RFT: Burpees, Squat Cleans and Handstand Push-ups

25 rounds for time of:
3 Burpees
1 Squat Clean (185#/125#)
2 Handstand Push-ups

BTWB

E2MOM for 10 minutes Run and Pushups

Every 2 min for 10 minutes perform:
200m Run
15 Push-ups

The quicker you finish the more rest you have. If you go over the 2 minutes continue on the next 2 minute interval.
Post round times.

BTWB
Photo by @robcwilson
SRCF Teens Class begins this Wed. on 10/18. Classes will be every WEd. from 5-6pm and Sat. from 10:30am to 11:30am. We will run 10 sessions until 11/18 and take off the week of Thanksgiving.  After the Holiday we will start another session. Details are below:

  • Coach Lynn will teach ages 10-15 years old
  • Times: Each Wed. 5-6pm and Sat. 10:30-11:30am
  • Teens can sign up for just 1 or both (2) classes per week
  • Cost is $150 for 10 Sessions ($75 for 5 sessions)
  • Focus will be learning proper technique and lifting basics followed by a short workout of the day
  • Note: Saturday class is after the normal Team WOD and during Adv RX Class. This is NOT an open gym time for additional workouts.
  • 10 session from 10/18 through 11/18
  • Sign-up through MindBody
    • Select “Services” Tab and then CF Kids in the dropdown to pay
    • Choose 10 classes or 5 classes

SRCF Blankets are for sale! These are super soft large blankets that feel like your favorite hoody! They come in six colors and measure 62″x78″. Cost is $35 each. To preorder please post in the FB Group or let us know in the gym.
Colors to choose from are (From L to R; Top top row first):

  • Carbon Charcoal
  • Heather Pacific Blue
  • Nickel Gunmetal Grey
  • Heather Red
  • Heather Green
  • Heather Midnight Blue

Results

Team WOD: 3 Burpees EMOM | Deadlifts, Front Squats, Shoulder-to-Overheads, Thrusters

Team WOD: 3 Burpees EMOM | Deadlifts, Front Squats, Shoulder-to-Overheads, Thrusters

As a team of 2 share one bar and complete for time:
* 3 Burpees Every Minute On The Minute
80 Deadlifts (115#/75#)
60 Front Squats (115#/75#)
40 Shoulder-to-Overheads (115#/75#)
20 Thrusters (115#/75#)

* Start each minute with 3 Burpees EMOM. Partition reps as desired. Both partners must do 3 burpees each minute.
Post total time.

BTWB
Photo by @robcwilson
SRCF Teens Class begins this Wed. on 10/18. Classes will be every WEd. from 5-6pm and Sat. from 10:30am to 11:30am. We will run 10 sessions until 11/18 and take off the week of Thanksgiving.  After the Holiday we will start another session. Details are below:

  • Coach Lynn will teach ages 10-15 years old
  • Times: Each Wed. 5-6pm and Sat. 10:30-11:30am
  • Teens can sign up for just 1 or both (2) classes per week
  • Cost is $150 for 10 Sessions ($75 for 5 sessions)
  • Focus will be learning proper technique and lifting basics followed by a short workout of the day
  • Note: Saturday class is after the normal Team WOD and during Adv RX Class. This is NOT an open gym time for additional workouts.
  • 10 session from 10/18 through 11/18
  • Sign-up through MindBody
    • Select “Services” Tab and then CF Kids in the dropdown to pay
    • Choose 10 classes or 5 classes

SRCF Blankets are for sale! These are super soft large blankets that feel like your favorite hoody! They come in six colors and measure 62″x78″. Cost is $35 each. To preorder please post in the FB Group or let us know in the gym.
Colors to choose from are (From L to R; Top top row first):

  • Carbon Charcoal
  • Heather Pacific Blue
  • Nickel Gunmetal Grey
  • Heather Red
  • Heather Green
  • Heather Midnight Blue

Results

12 Minutes of Skill Work & Alt EMOM 15 mins: Kettlebell Swings, Walking Lunges and Double Unders & Checkout: AMReps 2 mins: Sit-ups

12 Minutes of Skill Work

Skill Work

12 Minutes to practice skills you need work on, not the ones you love to work on, the ones you NEED to work on.
If you can kind of do the skill, now work on form & range of motion, not weight.
For example: double unders, strict or kipping pull ups, muscle up progressions, handstands, handstand walk, handstand push up progressions, etc.

BTWB

Alt EMOM 15 mins: Kettlebell Swings, Walking Lunges and Double Unders

Every 1 min for 15 mins, alternating between:
15 Kettlebell Swings (53#/35#)
20 Walking Lunges
25 Double Unders

BTWB

Checkout: AMReps 2 mins: Sit-ups

As many reps as possible in 2 mins of:
AbMat Sit-up

BTWB
Happy Friday photo by @robcwilson

Results

Results cont

SNORIDGE CROSSFIT