7 RFT: Deadlifts, Wall Balls, Kettlebell Swings and Double Unders
7 rounds for time of:
6 Deadlifts (225#/155#)
9 Wall Balls (20#/14#)
12 Kettlebell Swings (53#/35#)
24 Double Unders
Category: Daily WOD
EMOM for 7 mins: Hang Power Cleans and Hang Squat Cleans & 3 RFT: Hang Power Cleans and Burpees
EMOM for 7 mins: Hang Power Cleans and Hang Squat Cleans
Every 1 min for 7 mins do:
1 Hang Power Clean
1 Hang Squat Clean
3 RFT: Hang Power Cleans and Burpees
3 rounds for time of:
15 Hang Power Cleans (135#/95#)
15 Burpees
Complex: 1 Push Press + 1 Push Jerk + 1 Split Jerk 1-1-1-1-1 & Run : 4 x 400m
Complex: 1 Push Press + 1 Push Jerk + 1 Split Jerk 1-1-1-1-1
1 Push Press + 1 Push Jerk + 1 Split Jerk 1-1-1-1-1
Use the heaviest weight you can for each set.
Run : 4x 400 m, rest 2 mins
Each for time:
Run: 4x 400 m
Rest 2 mins between efforts.
BTWB
Pic by @ robcwilson
REMINDER:
Tommorow is Coach Rona’s Mobility seminar on Thursday 9:30am and 7pm. If you didn’t catch it last week then show up this week. You will learn tons of good stuff to improve your recovery, mobility, and flexibility (like the above pic).
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 another 2 mini mobility clinics:
- August 20th @ 9:30 am and 7 pm
- Each class will be 1 hour long
Coach Rona will go over some of the basic stretches and mobi basics everyone should know including a quick how-to on voodoo bands, rollers, and mobility with a ball.
Events:
Registration for the 2015 CrossFit Team Series is open. The two-part series will be held on Sept. 8-14, and Oct. 6-12.
Grab 3 teammates and make a team!
Great highlight video from the Games: 2015 Games Highlights
Tabata: Pull-ups, Ring Push-ups, Toes-to-bars and Air Squats
“Tabata” – Pull-ups, Ring Push-ups, Toes-to-bars and Air Squats : 8 x 20 secs / 10 secs
Tabata Pull-up
Rest 1 min
Tabata Ring Push-up
Rest 1 min
Tabata Toes-to-bar
Rest 1 min
Tabata Air Squat
The Tabata interval is 20 secs of work followed
by 10 secs of rest for 8 intervals.
Tabata score is the total reps performed in all of the intervals.
BTWB
Pic by @robcwilson
This week is Rona’s Mobility seminar on Thursday 9:30am and 7pm. If you didn’t catch it last week then show up this week. You will learn tons of good stuff to improve your recovery, mobility, and flexibility.
Thruster 3-3-3 & Chipper: Rows, Power Snatches, Thrusters and 800 m
Chipper: Rows, Power Snatches, Thrusters and Run
For time:
Row 1000m
15 Power Snatches (135#/95#)
30 Thrusters (135#/95#)
Run 800m
Advanced RX: Clean & Jerk 1-1-1-1-1 & AMRAP: Muscle-ups, Power Clean & Jerks, Toes-to-bars and Wall Balls
Advanced RX Class:
Clean & Jerk 1-1-1-1-1
Clean & Jerk 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP: Muscle-ups, Power Clean & Jerks, Toes-to-bars and Wall Balls
Complete as many rounds as possible in 10 mins of:
2 Muscle-ups
4 Power Clean & Jerks (155#/105#)
6 Toes-to-bars
8 Wall Balls (20#/14#)
BTWB
Andi’s back to school “See you in the Fall” WOD group flex-off. Not a “goodbye WOD”.
Pic by @robcwilson
How paddleboarding became a Games event. Pretty interesting background on this year’s ocean event.
Paddleboarding at The Games: The Back Story With Brian Szymanski
5 RFT: Handstand Push-ups, Back Squats and Runs & Handstand Walk : 2 mins
5 RFT: Handstand Push-ups, Back Squats and Runs
5 rounds for time of:
10 Handstand Push-ups
15 Back Squats (135#/95#)
Run 400m
* Scale HSPU to 1 AbMat or box pike or seated DB press.
Handstand Walk : 2 mins
For distance:
Handstand Walk, 2 mins
* Use mat lengths to calculate total distance walked. Scale to HS hold practice or shoulder taps.
Alt EMOM 12 mins: Chest-to-bar Pull-ups and Ring Dips & AMRAP 10 mins: Ball Slams, AbMat Sit-ups and Double Unders
Alt EMOM 12 mins: Chest-to-bar Pull-ups and Ring Dips
Every 1 min for 12 mins, alternating between:
6 Chest-to-bar Pull-ups
6 Ring Dips
AMRAP 10 mins: Ball Slams, AbMat Sit-ups and Double Unders
Complete as many rounds as possible in 10 mins of:
10 Ball Slams (30#/20#)
20 AbMat Sit-ups
30 Double Unders
BTWB
The first two Mobility Clinics with Rona yesterday had a great turnout! If you missed it then come next week. You have two opportunities to attend so sign up on the whiteboard. Special thanks to Lindsay C. for supplying the gym with a whole bunch of lacrosse balls!
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.
Coach Rona will go over some of the basic stretches and mobi basics everyone should know including a quick how-to on voodoo bands, rollers, and mobility with a ball.
Concept2 Rowing Technique Video
“Rowing” – [video]
Lately I’ve seen a couple different rowing “styles” in the gym that would not fall into the realm of good technique. Take the time and watch the above rowing tutorial videos.
EMOM for 7 mins: Squat Snatch & 21-15-9: Deadlifts and Burpee Pull Ups
21-15-9: Deadlifts and Burpee Pull Ups
21-15-9 reps, for time of:
Deadlift (225#/155#)
Burpee Pull Up
Bench Press 10-8-6-4-2 & SQT
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.