Category: Daily WOD

Team WOD: Isabel & Grace

For time (Partner 1):
30 Snatches (135#/95#)

Choose one Teammate (#1) to perform Isabel, then Teammate (#2) will immediately perform Grace.

Repeat but switch benchmarks (#1 does Grace, #2 does Isabel). Record time completed for each benchmark per partner.

For time (Partner 2):
30 Clean & Jerks (135#/95#)

Choose one Teammate (#1) to perform Isabel, then Teammate (#2) will immediately perform Grace.

Repeat but switch benchmarks (#1 does Grace, #2 does Isabel). Record time completed for each benchmark per partner.

BTWB

Photo by @robcwilson

Alternating two classic CrossFit benchmark WOD’s with your rest being your teammates turn was a fun but challenging twist to a Saturday Team workout.

If you haven’t tried a Team WOD then come check it out at the 9:30am class every Saturday.

Alt EMOM 10 mins: Deadlifts and Ring Dips & 5 RFT: Deadlifts and Lateral Burpees

Alt EMOM 10 mins: Deadlifts and Ring Dips

Every 1 min for 10 mins, alternating between:
3 Deadlifts, pick load
6 Ring Dips

Alessandra Pichelli and Cameron Pernich Win Liftoff

5 RFT: Deadlifts and Lateral Burpees

5 rounds for time of:
10 Deadlifts (225#/155#)
10 Lateral Burpee (Over Barbell)

BTWB

Photo by @robcwilson

Overhead Squat 5-4-3-2-1 & FT: 3 Couplets Back to Back to Back

Overhead Squat 5-4-3-2-1

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

Training for Wakeboarding

FT: 3 Couplets Back to Back to Back

For time:
3 rounds of:
10 Power Snatches (75#/55#)
10 Handstand Push-ups
— then —
3 rounds of:
10 Hang Power Snatches (75#/55#)
10 Toes-to-bars
— then —
3 rounds of:
10 Overhead Squats (75#/55#)
30 Double Unders

BTWB

Photo by @robcwilson

With the arrival of winter weather please stay tuned to both our Facebook group (link at the bottom of the website) and also to this daily website WOD post for any announcements concerning potential closing or canceling classes due to snow/ice.

Shoulder Press 3-3-3-3-3 & AMRAP 12 mins: Ball Slams, Box Jump Overs and Rope Climbs

Shoulder Press 3-3-3-3-3

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

AMRAP 12 mins: Ball Slams, Box Jump Overs and Rope Climbs

Complete as many rounds as possible in 12 mins of:
14 Ball Slams (30#/20#)
7 Box Jump Overs (24#/20#)
1 Rope Climb (15 ft.)

BTWB

Photo by @robcwilson

Hildy

For time:
Row 100 calories
75 Thrusters (45#/33#)
50 Pull-ups
75 Wall Balls (20#/14#)
Row 100 calories

If you’ve got a 20-lb. vest or body armor, wear it.
“Army Spc. Hilda Clayton, 22, of Augusta, Georgia, died from injuries sustained when a mortar malfunctioned during an Afghan National Army training exercise in Qaraghahi, Afghanistan. Clayton, assigned to the 55th Signal Company and the 21st Signal Brigade in Fort Meade, Maryland, was providing Combat Camera support at the time of her death.
She is survived by her husband, Chase Clayton.”

BTWB

Photo by @robcwilson

This is the first time we have programmed “Hildy” a tough but fitting Hero workout. Great job everyone for scaling and modifying to stay close to the “goal” time. We will see this one again.

Front Squat 2-2-2-2-2 & 10 RFT: Sumo Deadlift High-pulls, Front Squats and Push Jerks

Front Squat 2-2-2-2-2

Rest as needed between sets.

10 RFT: Sumo Deadlift High-pulls, Front Squats and Push Jerks

10 rounds for time of:
7 Sumo Deadlift High-pulls (95#/65#)
7 Front Squats (95#/65#)
7 Push Jerks (95#/65#)

BTWB

FaLaLaLaLa Flex Theme Photo by @robcwilson

The Open is coming in Feb. Expect to see more “light to medium load” and longer duration conditioning WOD’s mixed in (which we have been doing now for the past month plus).

SRCF Teens Session ends next week on Thursday 12/15!

Chest-to-Bar Pull-Ups: Common Faults
from the Competitor’s Course

Advanced RX: Pt. 1: FT: Handstand Push-ups and Deadlifts & Pt. 2: FT: Power Cleans, Bar Facing Burpees and Wall Balls

Advanced RX Class:

Pt. 1: FT: Handstand Push-ups and Deadlifts

For time:
21 Handstand Push-ups
9 Deadlifts (315#/205#)
15 Handstand Push-ups
6 Deadlifts
9 Handstand Push-ups
3 Deadlifts

Pt. 2: FT: Power Cleans, Bar Facing Burpees and Wall Balls

For time:
15 Power Cleans (185#/135#)
30 Bar Facing Burpees
60 Wall Balls (20#/14#)

BTWB

Photo by @robcwilson

The 2017 CrossFit Games Open is coming in February and March!

Athletes in the 35-39 age range will now have a division in the Masters competition.
The 2017 Games finals will take place in Madison, WI.
2017 Reebok CrossFit Games Season Schedule

Team WOD: FT: Partner Alternating Wall Balls then 10x Partner Deadlifts and Lateral Burpees

Team WOD:

FT: Partner Alternating Wall Balls then 10x Partner Deadlifts and Lateral Burpees

For time:
100 Partner Alternating Wall Balls (20#/14#)
— then —
10 rounds of:
6 Partner deadlifts (275#/185#)
10 Lateral Burpee (Over Barbell)
* Break up lateral burpees with your partner

BTWB

Photo by @robcwilson