Bench Press 10-8-6-4-2
Bench Press 10-8-6-4-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Category: Daily WOD
Back Squat 4-4-4-4 & Chipper: Runs, Wall Balls, Kettlebell Swings
Back Squat 4-4-4-4
Back Squat 4-4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
Chipper: Runs, Wall Balls, Kettlebell Swings
For time:
Run 200m
40 Wall Balls (20#/14#)
40 Kettlebell Swings (53#/35#)
Run 200m
30 Wall Balls
30 Kettlebell Swings
Run 200m
20 Wall Balls
20 Kettlebell Swings
Run 200m
10 Wall Balls
10 Kettlebell Swings
Squat Clean : 1 Rep Max & Team WOD: Chest-to-bar Pull-ups, Lateral Burpee (Over Barbell), Shoulder-to-Overheads
Team WOD:
Squat Clean : 1 Rep Max
Team WOD: 8 minutes on the clock as a team of 2 for each partner to find a 1RM clean. Share bar and start empty.
Team WOD: Chest-to-bar Pull-ups, Lateral Burpee (Over Barbell), Shoulder-to-Overheads
As a team of 2 complete as many rounds as possible in 14 mins of:
6 Chest-to-bar Pull-ups
6 Lateral Burpee (Over Barbell)
6 Shoulder-to-Overheads (115#/75#)
Post total rounds.
* Alternate each exercise with your partner. Partner 1 completes 6 C2B pull-ups, then partner 2 completes 6 Lateral Burpees, then partner 1 completes 6 STO.
** One bar per team
Advanced RX: Lifting: Squat Clean plus Front Squat & AMRAP 12 mins: Chest-to-bar Pull-ups, Burpee (Bar Facing) and Shoulder-to-Overheads
Advanced RX Class:
Lifting: Squat Cleans and Front Squats
Squat Clean 1-1-1-1-1, using heaviest weight per set
Front Squat 1-1-1-1-1, using heaviest weight per set
6 RFT: Rope Climbs, Box Jump Overs, Overhead Walking Lunge With Plates and Runs
6 RFT: Rope Climbs, Box Jump Overs, Overhead Walking Lunge With Plates and Runs
6 rounds for time of:
2 Rope Climbs
8 Box Jump Overs (30″/24″)
16 Overhead Walking Lunge With Plates (45#/25#)
Run 200m
BTWB
“Nick’s Zone: Ribs and Sweets” – CrossFit Journal [video] and [recipe]
Events:
Do you have questions about what mobility is? Have range of motion (ROM) you want to get back? Need some more mobility tricks to add to what you are already doing? Are you wondering how to use items in the mobility (torture) bin? Then this is for you!
SRCF is offering 4 mini mobility clinics:
- August 12th @ 11:30 and 7 pm
- August 20th @ 9:30 and 7 pm (changed time!)
- Each class will be 1 hour long
We will have a sign up on the board, at the box so, to be sure we have enough equipment.
We will go over some of the basic stretches and mobi basics everyone should know. Teach about mashing vs. stretching and when to do them. We will also give a quick how to on voodoo bands, rollers, and mobility with a ball. If you have any specific requests let us know.
Coach Rona will be running this clinic and she expects to see ALL her old mobi crew at one or more of these!!!
Power Clean 2-2-2-2-2 & 5 RFT: Power Cleans, Handstand Push-ups and Double Unders
Power Clean 2-2-2-2-2
Power Clean 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Touch and Go
5 RFT: Power Cleans, Handstand Push-ups and Double Unders
5 rounds for time of:
4 Power Cleans (185#/135#)
8 Handstand Push-ups
40 Double Unders
BTWB
Events:
Mobility flash mob in 3-2-1…GO!
Do you have questions about what mobility is? Have range of motion (ROM) you want to get back? Need some more mobility tricks to add to what you are already doing? Are you wondering how to use items in the mobility (torture) bin? Then this is for you!
SRCF is offering 4 mini mobility clinics:
- August 12th @ 11:30 and 7pm
- August 20th @ 9:30 and 5pm
- Each class will be 1 hour long
We will have a sign up on the board, at the box so, to be sure we have enough equipment.
We will go over some of the basic stretches and mobi basics everyone should know. Teach about mashing vs. stretching and when to do them. We will also give a quick how to on voodoo bands, rollers, and mobility with a ball. If you have any specific requests let us know.
Coach Rona will be running this clinic and she expects to see ALL her old mobi crew at one or more of these!!!
EMOM for 10 mins: Muscle-ups & 3 RFT: Runs, Push Jerks and Air Squats
Every 1 min for 10 mins: Muscle-ups
2 Muscle-ups
Every 1 min for 10 mins.
* Scale to 1 MU or 2 Strict Pull-ups
3 RFT: Runs, Push Jerks and Air Squats
3 rounds for time of:
Run 400m
15 Push Jerks (115#/75#)
30 Air Squats
BTWB
Not everyone needs to follow the latest squat or strength specific program fad. Simply following the principles of CrossFit programming; i.e. constantly varied, functional movement at high intensity can yield strength gains while benefitting other elements of fitness. Mixing that in with a straightforward and balanced strength component like we do that cycles squat, pressing, and pulling with some Olympic work and basic gymnastic skill development will continue to yield progress and PR’s.
Read: You Don’t Know Squat CrossFit Journal
Events:
Mobility flash mob in 3-2-1…GO!
Do you have questions about what mobility is? Have range of motion (ROM) you want to get back? Need some more mobility tricks to add to what you are already doing? Are you wondering how to use items in the mobility (torture) bin? Then this is for you!
SRCF is offering 4 mini mobility clinics:
- August 12th @ 11:30 and 7pm
- August 20th @ 9:30 and 5pm
- Each class will be 1 hour long
We will have a sign up on the board, at the box so, to be sure we have enough equipment.
We will go over some of the basic stretches and mobi basics everyone should know. Teach about mashing vs. stretching and when to do them. We will also give a quick how to on voodoo bands, rollers, and mobility with a ball. If you have any specific requests let us know.
Coach Rona will be running this clinic and she expects to see ALL her old mobi crew at one or more of these!!!
Hang Squat Snatch 1-1-1-1-1 & 3 RFT: Runs, Hang Power Snatches and Toes-to-bars
Hang Squat Snatch 1-1-1-1-1
Hang Squat Snatch 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Choose high, mid or low hang
3 RFT: Runs, Hang Power Snatches and Toes-to-bars
3 rounds for time of:
Run 400m
15 Hang Power Snatches (115#/75#)
9 Toes-to-bars
Front Squat 4-4-4-4 & Chipper: Deadlifts, Wall Balls, Hang Power Cleans and 7 more
Front Squat 4-4-4-4
Front Squat 4-4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
Chipper: Deadlifts, Wall Balls, Hang Power Cleans and 7 more
For time:
10 Deadlifts (135#/95#)
20 Wall Balls (20#/14#)
10 Hang Power Cleans (135#/95#)
20 Kettlebell Swings (53#/35#)
10 Front Squats (135#/95#)
20 Box Jumps (24″/20″)
10 Push Press (135#/95#)
20 Pull-ups
10 Back Squats (135#/95#)
20 Burpees
BTWB 
Congrats to Chris S. for hitting his 500th WOD tonight!
This Wednesday Kenny from SFH will be in the gym to provide samples including the new Strawberry flavored FUEL! He will be at the 11:30AM class and the 4, 5, 6, and 7 PM classes. If you haven’t had FUEL, Pure, or Recovery or Fish Oil then try a sample.
Final wrap-up: CrossFit Games Update: July 31, 2015
"31 Heroes"
Team WOD:
“31 Heroes”
In teams of 2, complete the following AMRAP 31 minutes (As Many Reps As Possible):
8 Thrusters (155#/105#)
6 Rope Climbs (15′)
11 Box Jumps (30″/24″)
* Partners alternate work on the above rounds with a 400m Bumper Plate Run (45#/25#).
** One Bar and Box per team unless male/female team
This is a Partner WOD – Partner #1 will perform the work listed above while Partner #2 will run 400m with a bumper (45#/25#). Once Partner #2 returns from the run, Partner #1 will grab the bumper and begin their 400m, while Partner #2 continues work wherever #1 left off.
Score is your total # of reps as a team.
BTWB This past Saturday was our 5th annual 31Heroes workout as a gym. Thank you to those who registered for the fundraiser and to all who participated to remember our fallen heroes.
“Established to honor the 31 Americans killed in action on August 6, 2011, The 31Heroes Project serves to impact the lives of our nation’s heroes and their families, while remembering the fallen, through athletic endeavors and competitive fundraising events.
The 31Heroes Project was conceived in response to the Extortion 17 helicopter crash in Afghanistan on August 6, 2011 killing 30 military service members, as well as one military working dog – Many of the fallen were Special Operators from the Navy SEAL community.”
“Established to honor the 31 Americans killed in action on August 6, 2011, The 31Heroes Project serves to impact the lives of our nation’s heroes and their families, while remembering the fallen, through athletic endeavors and competitive fundraising events.
The 31Heroes Project was conceived in response to the Extortion 17 helicopter crash in Afghanistan on August 6, 2011 killing 30 military service members, as well as one military working dog – Many of the fallen were Special Operators from the Navy SEAL community.”