10 RFT: Squat Cleans and Double Unders
10 rounds for time of:
3 Squat Cleans (185#/115#)
25 Double Unders
Category: Daily WOD
Advanced RX: E2MOM: Back Squat & Pt. 1: AMRAP Front Squats and Handstand Push Ups & Pt. 2: 4RFT: Row and Pull-ups & Pt. 3: AMRAP Kettlebell Swings, AbMat Sit-ups and Double Unders
Advanced RX Class:
Every 2 mins for 10 mins: Back Squat
5 Back Squats, pick load
Every 2 mins for 10 mins.
Pt. 1: AMRAP 5 mins: Front Squats and Deficit Handstand Push Ups
Complete as many rounds as possible in 5 mins of:
4 Front Squats (135#/95#)
3 Deficit Handstand Push Ups
Rest 5 minutes
BTWB
Pt. 2: 4 RFT: Rows and Chest-to-bar Pull-Ups
4 Rounds for time of:
Row 300m
10 Chest-to-Bar Pull-Ups
Rest 5 minutes
Pt. 3: AMRAP 6 mins: Kettlebell Swings, AbMat Sit-ups and Double Unders
Complete as many rounds as possible in 6 mins of:
5 Kettlebell Swings (70#/53#)
10 AbMat Sit-ups
20 Double Unders
Team WOD: Box Jumps, Pull-ups, Lunges, Kettlebell Swings, Wall Balls, Row, Sit-ups, Burpees
Team WOD: Box Jumps, Pull-ups, Lunges, Kettlebell Swings, Wall Balls, Row, Sit-ups, Burpees
As a Team of 2 complete 2 rounds for time of:
50 Box Jumps
50 Pull-ups
50 Walking Lunges
50 Kettlebell Swings (53#/35#)
50 Wall Balls (20#/14#)
50 Row Calories
50 AbMat Sit-ups
50 Burpees
* Alternate with your partner (one rests while one works at a time)
Post total time.
Alt EMOM 10 mins: Strict Pull-ups and Ring Dips & 15-12-9-12-15: Power Cleans and Push Jerks
Alt EMOM 10 mins: Strict Pull-ups and Ring Dips
Every 1 min for 10 mins, alternating between:
5 Strict Pull-ups
5 Ring Dips
15-12-9-12-15: Power Cleans and Push Jerks
15-12-9-12-15 reps, for time of:
Power Clean (155#/105#)
Push Jerk (155#/105#)
BTWB
Photo by @robcwilson
The Team Series is coming. This year we will be looking to repeat Spencer’s idea last year of having any Teams interested in registering putting their fees into a “gym wide pool” that go towards a piece of equipment for the gym.
Be Part of the 2016 CrossFit Team Series
Front Squat 5-5-5 & 7 RFT: Thrusters, Toes To Bars and Run (Med Ball)
7 RFT: Thrusters, Toes To Bars and Run (Med Ball)
7 rounds for time of:
12 Thrusters (75#/55#)
9 Toes To Bars
200m Run (medicine ball) (20#/14#)
BTWB
Photo by @robcwilson
“Rio 2016: how British athletes are challenging the Olympic tradition of junk food peddling,” Vox.
Lifting: Snatch Balances and Overhead Squats & AMRAP 12 mins: Double Unders, Overhead Squats and Bar Muscle Ups
Lifting: Snatch Balances and Overhead Squats
Snatch Balance 1-1-1-1-1, using heaviest weight per set
Overhead Squat 1-1-1-1-1, using heaviest weight per set
AMRAP 12 mins: Double Unders, Overhead Squats and Bar Muscle Ups
Complete as many rounds as possible in 12 mins of:
30 Double Unders
10 Overhead Squats (135#/95#)
8 Bar Muscle Ups
BTWB
Photo by @robcwilson
Sunday picnic fun! This September we will look to have another “Field Day” with games and food on a Sunday. Stay tuned.
Want to make the CrossFit Games? It’s this easy!
40-30-20-10: Back Squats, AbMat Sit-ups and Kettlebell Swings & Checkout: Mini Flight Simulator
40-30-20-10: Back Squats, AbMat Sit-ups and Kettlebell Swings
40-30-20-10 reps, for time of:
Back Squat (95#/65#)
AbMat Sit-up
Kettlebell Swing (53#/35#)
Checkout: Mini Flight Simulator
Double Unders 5-10-15-20-25-30-25-20-15-10-5
Rest as needed between sets.
Each set must be unbroken to count and you must stop between each set. If you snag you must repeat that set UB. Scale to broken sets or to 2 x singles.
Jackie & Thruster : 1 Rep Max
Thruster : 1 Rep Max
Record your best Thruster 1 Rep Max lift.
* After “Jackie”, work up to a heavy 1 rep on your Thruster (Share a rack)
Alt EMOM 10 mins: Double Unders and Clean & Jerks & 21-15-9: Power Cleans and Box Jumps
Alt EMOM 10 mins: Double Unders and Clean & Jerks (Touch And Go)
Every 1 min for 10 mins, alternating between:
30 Double Unders
3 Clean & Jerk Touch And Go, pick load
21-15-9: Power Cleans and Box Jumps
21-15-9 reps, for time of:
Power Clean (155#/100#)
Box Jump (30″/24″)
BTWB
Photo by @robcwilson
Events:
Saturday 8/13: 31Heroes Team Workout
- Click the link to read more about the reason for this workout and what the actual WOD is.
Sunday 8/14: SRCF Potluck BBQ
Our summer picnic potluck is moved to this Sunday at 3pm!
- What: SRCF Summer Potluck BBQ
- When: August 14th (Sunday) at 3 pm until dusk
- Where: Jeanne Hansen Park in Snoqualmie Ridge
- We are using the picnic shelter and grills (we will have charcoal)
- Bring your own food to grill, drinks and a dish to share!
- We will have SpikeBall, Cornhole, Ultimate Frisbee, football, soccer…
Advanced RX: Front Squat 2-2-2-2-2 & Pt. 1: Front Squats and Lateral Burpees & Pt. 2: Runs and Legless Climbs
Advanced RX Class:
Front Squat (Pause) 2-2-2-2-2
Front Squat (3 Second Pause) 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Pt. 1: Front Squats and Lateral Burpees
Complete as many rounds as possible in 7 mins of:
6 Front Squats (135#/95#)
6 Lateral Burpee (Over Barbell)
*3 minute rest between Pt.1 and starting Pt. 2
Pt. 2: Runs and Legless Climbs
For time:
Run 200m
1 Rope Climb (Legless)
Run 400m
2 Rope Climb (Legless)
Run 800m
3 Rope Climb (Legless)
BTWB
Photo by @robcwilson
Due to the forecast for tomorrow being rainy/stormy weather we are going to move the SRCF Potluck picnic out to next Sunday 8/14 and start around 3pm. Cross your fingers for better weather! Hope everyone can make it. ☀️☀️☀️
Note: For anyone going to the Elysian Games next Sunday plan on coming by after as the event and Potluck time shouldn’t really interfere (unless you make the final heat).