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Advanced RX Class:Record your best Deadlift 1 rep max lift.
Only include the heaviest 1 rep, do not include sets prior to it.
For time:
Row 1000m
— then —
4 rounds of:
8 Deadlifts (255#/175#)
24 Wall Balls (20#/14#)
Every 1 min for 10 mins, alternating between:
10 Assault Bike Calories
5 Strict Handstand Push-ups
Team WOD: AMRAP 15 mins: Partner deadlifts, Wall Ball (Partner) and Team RunAs a team of 2 complete as many rounds as possible in 15 mins of:
10 Partner deadlifts (275#/185#)
30 Wall Ball (Partner) (20#/14#) 10/9 ft
Run 200m
* Team DL one bar, Team run, alternating WB’s with partner
Photo by @robcwilson
Football Gone Bad3 rounds, 1 min per station, of:
Thruster (95#/65#)
Box Jump (20″ for all)
Double Under
Push-up
Row (calories)
Rest 1 min
Perform this like “Fight Gone Bad,” by rotating
immediately to the next station every 1 min,
the clock does not stop or reset between stations.
Photo by @robcwilson
Good Morning: 6-6-6-6Good Morning 6-6-6-6
Use the heaviest weight you can for each set.
Rest as needed between sets.
Record your best Shoulder Press 1 rep max lift.
Only include the heaviest 1 rep, do not include sets prior to it.
AMRAP 15 mins: Run, Sumo Deadlift High-pulls and Box JumpsComplete as many rounds as possible in 15 mins of:
Run 200m
7 Sumo Deadlift High-pulls, 115/75 lbs
12 Box Jump Overs, 24/20 in
Photo by @robcwilson
Last day to preorder the new SRCF Circle Logo shirts! Post is in our FB group or see us in the gym. Order goes in tomorrow!
The Greatest of All Time
The Open Kicks Off October 10
Buttery Bros CrossFit Games Doc?
Results
Results cont
Back Squat: 4-4-4Back Squat 4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
For time:
30 Back Squats (95#/65#)
30 AbMat Sit-ups
15 Toes-to-bars
20 Back Squats
20 AbMat Sit-ups
10 Toes-to-bars
10 Back Squats
10 AbMat Sit-ups
5 Toes-to-bars
Photo by @robcwilson
Bench Press: 3-3-3Bench Press 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
3 rounds for time of:
Run, 400 m
50 Air Squats
10 Muscle-ups
Every 1 min for 10 mins do:
1 Power Clean
1 Hang Power Clean
AMRAP 16 mins: Hang Power Cleans, Burpees, AbMat Sit-ups and RunsComplete as many rounds as possible in 16 mins of:
4 Hang Power Cleans (155#/105#)
12 Burpees
24 AbMat Sit-ups
Run 200m
Photo by @robcwilson
Team WOD: FT: Double Unders, AbMat Sit-ups, Clean & JerksFor time:
100 Double Unders
100 AbMat Sit-ups
20 Clean & Jerks (135#/95#)
80 Double Unders
80 AbMat Sit-ups
16 Clean & Jerks
60 Double Unders
60 AbMat Sit-ups
12 Clean & Jerks
40 Double Unders
40 AbMat Sit-ups
8 Clean & Jerks
20 Double Unders
20 AbMat Sit-ups
4 Clean & Jerks
Photo by @robcwilson
Squat Snatch 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 9 mins: Wall Balls and Squat SnatchComplete as many rounds as possible in 9 mins of:
9 Wall Balls (20#/14#)
3 Squat Snatches (135#/95#)
Complete