Category: Daily WOD
Bench Press 3-3-3-1-1-1 & 5 RFT: Kettlebell Swings, Run, Muscle-ups
Bench Press 3-3-3-1-1-1
Bench Press 3-3-3-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
5 RFT: Kettlebell Swings, Run, Muscle-ups and Run
5 rounds for time of:
15 Kettlebell Swings (70#/53#)
Run 200m
5 Muscle-ups
Run 200m
Or:
5 RFT: Kettlebell Swings, Run, Pull-ups and Run
5 rounds for time of:
15 Kettlebell Swings (70#/53#)
Run 200m
15 Pull-ups
Run 200m
BTWB
Photo by @robcwilson
Thanksgiving Week Schedule:
– Closed on Thursday Thanksgiving Day (Nov. 26)
– Friday (Nov. 27) ONE class only at 10am
– Normal classes all other days
We want to wish all of you and your families and loved ones a happy and safe Thanksgiving holiday. See you all in the gym either Friday or Saturday AM or next week.
Rich With Experience: Froning Coaches USA Team
Alt EMOM 10 mins: Row and Deficit Handstand Push Ups & FT: Rows, Handstand Push-ups and Overhead Squats
Alt EMOM 10 mins: Row (calories) and Deficit Handstand Push Ups
Every 1 min for 10 mins, alternating between:
10 Row (calories)
3 Deficit Handstand Push Ups
*Row 1st minute, HSPU Deficit 2nd minute, etc. Scale HSPU to no deficit to box pike to seated DB press.
FT: Rows, Handstand Push-ups and Overhead Squats
For time:
Row 1000m
24 Handstand Push-ups
8 Overhead Squats (205#/135#)
Checkout:
AMRAP 5 mins: Toes-to-bars and Push-ups
Complete as many rounds as possible in 5 mins of:
5 Toes-to-bars
10 Push-ups
Front Squat 3-3-3-3-3 & 21-15-9: Power Cleans and Thrusters
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.
21-15-9: Power Cleans and Thrusters
21-15-9 reps, for time of:
Power Clean (115#/75#)
Thruster (115#/75#)
BTWB
Photos by @robcwilson
Congrats to all the SRCF Peeps who competed at Agate Pass CrossFit in the Breasticular Beatdown fundraiser this past weekend.
Thanksgiving Week Schedule:
– Closed on Thursday Thanksgiving Day (Nov. 26)
– Friday (Nov. 27) ONE class only at 10am
– Normal classes all other days
Advanced RX: EMOM for 10 mins: Bear Complex & "Del"
Every 1 min for 10 mins: Bear Complexes
Every 1 min for 10 mins do:
2 Bear Complexes
This counts as one set:
1. Power Clean
2. Front Squat
3. Push-Press
4. Back Squat
5. Push-Press
Do not let go of the bar for the 2 bear complexes. Thruster is okay, but must power clean.
Post loads completed.
“Del“
For time:
25 Burpees
Run (medicine ball) (20#/14#) 400m
25 Pull Up (Weighted)s, 20/14 lbs
Run (medicine ball) (20#/14#) 400m
25 Handstand Push Ups
Run (medicine ball) (20#/14#) 400m
25 Pull Up (Chest To Bar)s
Run (medicine ball) (20#/14#) 400m
25 Burpees
BTWB
Photo by @robcwilson
U.S. Army First Lieutenant Dimitri Del Castillo, 24, of Tampa, Florida, assigned to the 2nd Battalion, 35th Infantry Regiment, 3rd Brigade Combat Team, 25th Infantry Division, based in Schofield Barracks, Hawaii, died on June 25, 2011, in Kunar province, Afghanistan, from wounds suffered when enemy forces attacked his unit with small arms fire. He is survived by his wife Katie, his parents Mr. and Mrs. Carlos E. Del Castillo, his brother Carlos Andres and sister Anna. ~crossfit.com
WOD Demo with CrossFit Praxis – video [wmv] [mov] [HD mov]
Thanksgiving Week Schedule:
– Closed on Thursday Thanksgiving Day (Nov. 26)
– Friday (Nov. 27) ONE class only at 10am
– Normal classes all other days
Team WOD: Bear Complex : 1RM & Chipper: Burpees, Partner Med Ball Runs, Pull-ups, HSPU
Team WOD:
Bear Complex : 1 Rep Max
Find your Bear Complex 1 Rep Max.
Team of 2, alternate to each find a 1RM in 10 minutes. Start with empty bar.
This counts as one set:
1. Power Clean
2. Front Squat
3. Push-Press
4. Back Squat
5. Push-Press
Do not let go of the bar for the bear complex. Thruster is okay, but must power clean.
Post loads completed.
Chipper: Burpees, Partner Med Ball Runs, Pull-ups, and Handstand Push-ups
As a Team of 2 complete for time:
40 Burpees
Partner Med Ball Run (20#/14#) 400m
40 Pull-ups
Partner Med Ball Run (20#/14#) 400m
40 Handstand Push-ups
Partner Med Ball Run (20#/14#) 400m
40 Chest-to-bar Pull-ups
Partner Med Ball Run (20#/14#) 400m
40 Burpees
*Team of 2, share reps on each exercise. Run must be done together as a team carrying medball.
BTWB
Photo by @robcwilson
Good article on the benefits of bone broth i.e. “stock”.
The Healing Power of Bone Broth www.theboxmag.com
Thanksgiving Week Schedule:
– Closed on Thursday Thanksgiving Day (Nov. 26)
– Friday (Nov. 27) ONE class only at 10am
– Normal classes all other days
Shoulder Press 3-3-3-1-1-1 & 4 RFT: Runs, Deadlifts, Walking Lunges and AbMat Sit-ups
Shoulder Press 3-3-3-1-1-1
Shoulder Press 3-3-3-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
4 RFT: Runs, Deadlifts, Walking Lunges and AbMat Sit-ups
4 rounds for time of:
Run 400 m
15 Deadlifts (205#/145#)
20 Walking Lunges
25 AbMat Sit-ups
E2MOM for 10 mins: Strict Pull-ups and Ring Pushups & 5 RFT: Box Jump Overs, Kettlebell Swings, Sumo Deadlift High-pulls and Goblet Squats
E2MOM for 10 mins: Strict Pull-ups and Ring Pushups
Every 2 mins for 10 mins do:
8 Strict Pull-ups
10 Ring Pushups
Scale to # reps you can manage for all 10 min.
5 RFT: Box Jump Overs, Kettlebell Swings, Sumo Deadlift High-pulls and Goblet Squats
5 rounds for time of:
10 Box Jump Overs (24″/20″)
10 Kettlebell Swings (53#/35#)
10 Sumo Deadlift High-pulls (53#/35#)
10 Goblet Squats (53#/35#)
Rest 45 secs
Checkout:
Double Unders : 100 Reps for Time
For time:
100 Double Unders
Squat Clean 2-2-2-2 & Happy 17th Birthday Jules!
Squat Clean 2-2-2-2
Squat Clean 2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Not touch and go
Happy 17th Birthday Jules!
In 17 mins do:
Row 1000m
then in the remaining time AMRAP of:
6 Handstand Push-ups
6 Squat Cleans (165#/110#)
6 Lateral Burpee (Over Barbell)
BTWB
Photo by @robcwilson
Happy birthday to Jules! Her mom wanted me program something gross. I think this probably did the trick. If you didn’t love this birthday workout then I know I did my job.
Group Flex Off:
Rich Froning completes the Liftoff – Event 3 – Workout (Powered by Rogue)
Thanksgiving Week Schedule:
– Closed on Thursday Thanksgiving Day (Nov. 26)
– Friday (Nov. 27) one class only at 10am
– Normal classes all other days
EMOM for 7 mins: Hang Power Snatches and Hang Squat Snatches & Death By Power Snatch
Every 1 min for 7 mins: Hang Power Snatches and Hang Squat Snatches
Every 1 min for 7 mins do:
1 Hang Power Snatch
1 Hang Squat Snatch
“Death By” – Power Snatch : 1 rep + 1 rep / 1 min
Death By Power Snatch
With a continuously running clock perform:
1 Power Snatch (135#/95#) in the first 1 min,
2 Power Snatches (135#/95#) in the second 1 min
3 Power Snatches (135#/95#) in the third 1 min
…
Continuing this for as long as you are able.
(135#/95#)
BTWB
Photo by @robcwilson
“Want to clean, squat and snatch more weight? Take a look at your footwear. The right pair of shoes can instantly put your body in a position to move more weight.” ~ www.theboxmag.com
Shoes Wisely www.theboxmag.com
“Sugar High” – CrossFit Journal [article]