Overhead Squat 3-3-3-1-1-1
Overhead Squat 3-3-3-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Category: Daily WOD
Alt EMOM 12 mins: Snatch Pulls and Strict Pull-ups & Affiliate Cup Stadium Chipper 2009 CF Games: Wall Balls, Rows, Box Jumps, KB Swings, DB Push Press, Deadlifts
Alt EMOM 12 mins: Snatch Pulls and Strict Pull-ups
Every 1 min for 12 mins, alternating between:
3 Snatch Pulls, pick load
5 Strict Pull-ups
2009 CF Games Affiliate Cup Stadium Chipper: Wall Balls, Rows, Box Jumps, KB Swings, DB Push Press, Deadlifts
For time:
30 Wall Balls (20#/14#)
Row 300m
30 Box Jumps (24″/20″)
30 Kettlebell Swings (53#/35#)
30 Dumbbell Push Press (40#/25#)
30 Deadlifts (225#/155#)
BTWB
Photo by @robcwilson
This workout was programmed in the 2009 CrossFit Games as a team relay event. I first programmed this back in the garage in 2009. Here’s a fun look back at those garage gym days.
Stadium workout – video … [wmv] [mov]
Events:
This Saturday between classes Everyday Warrior is going to be here to present Jenna with a gift as well as workout with the gym. Whether you are planning to work out or not please come by the gym towards the end of the 0930 class to join us for the presentation. (Sean posted this below to the Facebook group tonight)
“Hey guys! Back in December Everyday Warrior published an article about my amazing wife, Jenna. If you haven’t had a chance to read the article please click the link below. This Saturday at 9:30 the amazing people from Everyday Warrior will be at the box to workout with SRCF, meet her CF family, socialize and present Jenna with a nice gift. I know she’d love for everyone to come hang out, workout, and enjoy some coffee/snacks. Everyday Warrior will be posting pictures of their road trip to SRCF on their Facebook and Instagram page. Sorry for the late post but we hope to see you all there! ~ Sean”
Squat Clean : 1 Rep Max & AMRAP 17 mins: Muscle-ups, Squat Cleans and Runs
Squat Clean : 1 Rep MaxAMRAP 17 mins: Muscle-ups, Squat Cleans and Runs
Complete as many rounds as possible in 17 mins of:
5 Muscle-ups
5 Squat Cleans (165#/110#)
Run 400m
BTWB
Photo by @robcwilson
Lots of PR’s and near PR’s today!
Sam Briggs showed why one of her nicknames is “The Engine”. She not only set a world indoor rowing record in the 500m (for her weight class); she also set a British record for the 2000m.
Sam Briggs Sets New 500m Rowing World Record www.boxlifemagazine.com
Bench Press 2-2-2-2-2 & Pt. 1 AMRAP DU and Power Snatch & Pt. 2 AMRAP C2B "Cindy"
Bench Press 2-2-2-2-2
Bench Press 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Pt. 1 AMRAP DU and Power Snatch
Complete as many rounds as possible in 5 mins of:
30 Double Unders
15 Power Snatches (75#/55#)
Rest 3 minutes then complete AMRAP 2
Advanced RX: Hang Cluster : 1 Rep Max & 9-7-5-3: Hang Power Cleans, Thrusters, Bar Muscle-ups and Lateral Burpee (Over Barbell)
Hang Cluster : 1 Rep Max9-7-5-3: Hang Power Cleans, Thrusters, Bar Muscle-ups and Lateral Burpee (Over Barbell)
9-7-5-3 reps, for time of:
Hang Power Clean, 155/105 lbs
Thruster, 155/105 lbs
Bar Muscle-up
Lateral Burpee (Over Barbell)
Checkout: 21-15-9: Row (calories) and Farmers Walk (Kettlebell)
21-15-9 reps, for time of:
Row (calories)
Farmers Walk (Kettlebell), 53 lbs, 50m
BTWB
Photo by @robcwilson
We are at 24 people in the Open. Get registered. It’s coming.
Also we will be having a SFH tasting/sample event in Week 1 of the Open and Kenny from will not only provide samples but talk to each class about the different supplements.
Our Friday Night Lights this year will be more fun the more people that sign up. Don’t hold out, there is no pressure or expectation other than what you put on yourself!
Team WOD: Thrusters, Sumo Deadlift High-pulls, Hang Power Cleans
Team WOD: Thrusters, Sumo Deadlift High-pulls, Hang Power Cleans
As a Team of 2 complete as many rounds as possible in 20 mins of:
6 Thrusters (95#/65#)
7 Sumo Deadlift High-pulls (95#/65#)
8 Hang Power Cleans (95#/65#)
Post total rounds.
* One barbell per team
** Alternate each exercise with your partner, one works while one rests (Partner 1 completes all 6 Thruster, then partner 2 does 7 SDHP, etc.)
Shoulder Press 3-3-3-3-3 & Chipper: Walking Lunges, Ball Slams, Box Jumps and 4 more
Shoulder Press 3-3-3-3-3
Shoulder Press 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Chipper: Walking Lunges, Ball Slams, Box Jumps and 4 more
For time:
100 Walking Lunges
75 Ball Slams (30#/20#)
50 Box Jumps (24″/20″)
25 Pull-ups
50 Push Press (45#/33#)
75 AbMat Sit-ups
100 Air Squats
BTWB
Photo by @robcwilson
The site is finally back up! Thanks to Joe for the assist in getting WordPress to fix our site.
The video below is a good perspective on the Open. Why do I push everyone to sign up? Watch Coach Glassman in this video talk about the Open and that is why. This event is our gym’s Games. Our Friday Night Lights wouldn’t come close to being as fun if no one signed up. Participating in the Open is different and more meaningful than just showing up for the workout. Don’t just show up. Be a part of the process. There is actually no reason not to (short of being injured).
Our current athlete count is 22. I know there are over 20 more should be signed up. Don’t wait. When you register make sure you select our Affiliate so you can be on the team.
“Open to the World” with Coach Glassman – [video]
Front Squat 3-3-3-3-3 & 7 RFT: Medicine Ball Cleans, Pull-ups and Push-ups
Front Squat 3-3-3-3-3
Front Squat 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
7 RFT: Medicine Ball Cleans, Pull-ups and Push-ups
7 rounds for time of:
10 Medicine Ball Cleans (20#/14#)
10 Pull-ups
10 Push-ups
Muscle-up Practice & FT: Muscle-ups, Box Jump Overs and Rows & 3 RFT: Banded Good Mornings and Hollow Rocks
Muscle-up Practice
Practice muscle-ups
Scale to false grip pull-ups, ring dips, or MU progression/practice.
FT: Muscle-ups, Box Jump Overs and Rows
For time:
10 Muscle-ups
30 Box Jump Overs (24″/20″)
1000m Row
5 Muscle-ups
15 Box Jump Overs
500m Row
3 RFT: Banded Good Mornings and Hollow Rocks
3 rounds for time of:
20 Banded Good Mornings
20 Hollow Rocks
*Use Green (M) / Blue (W) for banded GM
Squat Snatch 1-1-1-1-1 & 3 RFT: Run, Handstand Push-ups and Hang Squat Snatches
Squat Snatch 1-1-1-1-1
Squat Snatch 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
3 RFT: Run, Handstand Push-ups and Hang Squat Snatches
3 rounds for time of:
Run 400m
21 Handstand Push-ups
12 Hang Squat Snatches (135#/95#)
BTWB
Photo by @robcwilson
SRCF Open Athlete Count:
We are up to 21 signed up for.