Category: Daily WOD

1/2 "RJ"

Skills WOD: 

Rope Climb progression & Foot lock practice

or if you can already Rope Climb complete:

5 x 2
Skin-the-Cats

Conditioning WOD:

1/2 the Hero WOD “RJ“

5 Rounds for time of:

400m Run
3 Rope Climbs (15 ft.)
25 Push-Ups

Results

View this photo
View this photo

Rope Climb_Luanne

ATTN SRCF Members: Be sure to enter the raffle if you want to win a free registration ($100 value) to the Movement Fix Athlete Workshop we are hosting on 11/2 from 8am to 12pm.  Drawing for one free entry will be on 10/15. More info available in the gym.

* Must be a member of SRCF to win

Footwork on the split with Chad Vaughn – [video]

Daily Double

Strength/Skill WOD:

Every Minute On the Minute for 10 Minutes (EMOM) complete:
Max Reps Power Snatch (135#/95#): Odd Minutes 
4 Muscle-ups or 15 Pull-ups: Even Minutes

* Scale to 2MU or 4 Strict Pull-ups. Scale #2 to 1 MU or 2 Strict Pull-ups.

Conditioning WOD:

For time:

50 Sit-ups
50 Double-Unders 
50 Sit-ups
Walking Lunge 50 Steps
50 Sit-ups
50 Burpees
50 Sit-ups

Results

View this photo
View this photo
View this photo

I missed the memo for Green Movember Shirt day:

James_PS Rob_MU

Sometimes a strength or skill WOD can challenge everyone enough to force scaling more than you think. Today was like a double, but worked very different movements and skills. 

Attention Teams! Final Team Series Competition Starts October 9

CF Invitational:

Introducing Team USA

Introducing Team Europe

Introducing Team Canada

Introducing Team Australia

SNORIDGE CROSSFIT