Category: Main Workout

Front Squat: 5 Rep Max & Saved by the Barbell

Front Squat: 5 Rep Max

Record your best Front Squat 5 rep max lift.

Only include the heaviest 5 rep, do not include sets prior to it.

BTWB

Saved by the Barbell

3 rounds, 1 min per station, of:
Burpee
Wall Ball (20#/14#)
Deadlift (115#/75#)
Medicine Ball Sit-up (20#/14#)
Hang Power Clean (115#/75#)
Rest 1 min

Perform this by rotating immediately to the next
station every 1 min, the clock does not stop or reset
between stations.
* Total reps per round

BTWB

5 Rep Ugg Boot Max

Photos by @robcwilson

CrossFit Games Open Registration:

SRCF Team Count: 16
Get signed up! The Open is coming Feb. 21st.
2019 Reebok CrossFit Open Announcements

Results
Results cont

Bench Press 9-7-5-3-1 & 3 RFT: Air Squats, Push-ups and Row

Bench Press 9-7-5-3-1

Bench Press 9-7-5-3-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

BTWB

3 RFT: Air Squats, Push-ups and Row

3 rounds for time of:
50 Air Squats
35 Push-ups
20 Row Calories

BTWB

Bench Press 9-7-5-3-1 & Chipper: Row Calories, Box Jump Overs, Power Snatches, and Toes to Bar

Bench Press 9-7-5-3-1

Bench Press 9-7-5-3-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

BTWB

Chipper: Row Calories, Box Jump Overs, Power Snatches, and Toes to Bar

For time:
30 Row Calories
30 Box Jump Overs, 24/20 in
30 Power Snatches, 75/55 lbs
30 Toes-to-bars
30 Power Snatches, 75/55 lbs
30 Box Jump Overs, 24/20 in
30 Row Calories

BTWB

Advanced RX: Deadlift 5-4-3-2-1 & 5x AMRAP 3 mins: Muscle-ups, Deadlifts and Kettlebell Swings

Advanced RX (or Advanced Rehab?) Class:

Deadlift 5-4-3-2-1

Deadlift (Touch and Go) 5-4-3-2-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

5x AMRAP 3 mins: Muscle-ups, Deadlifts and Kettlebell Swings

For 5 cycles:
AMRAP in 3 mins of:
3 Muscle-ups
5 Deadlifts (225#/155#)
10 Kettlebell Swings (70#/53#)

Rest 1 min between each cycle.
For each cycle restart the AMRAP.

BTWB

Photo by @robcwilson

CrossFit Games Open Registration:

SRCF Team Count: 15
Genie T. wins for best Open profile pic!
Get signed up! The Open is coming Feb. 21st.

  • We will program the Open WOD’s (RX and Scaled versions) every Friday for class for five consecutive weeks
  • The CrossFit Games Open is for athletes anywhere in the world, at any stage of their journey (RX, Scaled, Masters, Teens)
  • Select our gym when you register so that we can validate your scores

Why Should I Even Still Do The Open? (Opinion)
Davidsdottir, the CrossFit Cowboy Ride High in Cape Town
Results

Team WOD: 3 RFT: Partner Runs, Kettlebell Swings, Box Jump Overs and Deadlifts

Team WOD: 3 RFT: Partner Runs, Kettlebell Swings, Box Jump Overs and Deadlifts

As a team of 2 complete 3 rounds for time of:
Partner Run 400m
40 Kettlebell Swings (70#/53#)
30 Box Jump Overs (24″/20″)
20 Deadlifts (225#/155#)
* Run as a team, then alternate work/rest with your partner, splitting up reps as you go.

BTWB

Photo by @robcwilson

Happy birthday Christine!

CrossFit Games Open Registration:

SRCF Team Count: 15
Genie T. wins for best Open profile pic! Register and then go find her profile under our gym team.
Get signed up! The Open is coming Feb. 21st.

  • We will program the Open WOD’s (RX and Scaled versions) every Friday for class for five consecutive weeks
  • The CrossFit Games Open is for athletes anywhere in the world, at any stage of their journey (RX, Scaled, Masters, Teens)
  • Select our gym when you register so that we can validate your scores

Why Should I Even Still Do The Open? (Opinion)
Davidsdottir, the CrossFit Cowboy Ride High in Cape Town

Results

Front Racked Alternating Reverse Lunge 8-8-8-8 & 50-40-30-20-10: Double Unders and Walking Lunges

Front Racked Alternating Reverse Lunge 8-8-8-8

Front Racked Alternating Reverse Lunge 8-8-8-8

Use the heaviest weight you can for each set.
Rest as needed between sets.
* Clean from floor

BTWB

50-40-30-20-10: Double Unders and Walking Lunges

50-40-30-20-10 reps, for time of:
Double Under
Walking Lunge

BTWB

Photo by @robcwilson

Results
Results cont

Power Snatch (Touch & Go) 5-4-3-2-1 & AMRAP 10 mins: Power Snatches, Lateral Burpees and Toes-to-bars

Power Snatch (Touch & Go) 5-4-3-2-1

Power Snatch (Touch & Go) 5-4-3-2-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

BTWB

AMRAP 10 mins: Power Snatches, Lateral Burpees Over Barbell and Toes-to-bars

Complete as many rounds as possible in 10 mins of:
7 Power Snatches (75#/55#)
8 Lateral Burpees Over Barbell
9 Toes-to-bars

BTWB

Hang Squat Clean + Front Squat: 1-1-1-1-1 & 27-21-15-9: One Arm Dumbbell Snatch, Wall Ball and Run

Hang Squat Clean + Front Squat: 1-1-1-1-1

Hang Squat Clean + Front Squat 1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

BTWB

27-21-15-9: One Arm Dumbbell Snatch, Wall Ball and Run

27-21-15-9 reps, for time of:
One Arm Dumbbell Snatch (Alternating) (50#/35#)
Wall Ball (20#/14#)
Run 400m

BTWB

Photos by @robcwilson


Happy birthday to Coach Shay!

SRCF Team Count: 14
Get signed up! The Open is coming Feb. 21st.

  • We will program the Open WOD’s (RX and Scaled versions) every Friday for class for five consecutive weeks
  • The CrossFit Games Open is for athletes anywhere in the world, at any stage of their journey (RX, Scaled, Masters, Teens)
  • Select our gym when you register so that we can validate your scores

CrossFit Fittest in Cape Town Individual Events and Schedule
Three Big Things to Watch in Cape Town
Results
Results cont

Push Press: 3-3-3-3 & AMRAP 16 mins: Bar Muscle-ups, Handstand Push-ups, AbMat Sit-ups and Row

Push Press: 3-3-3-3

Push Press 3-3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.

BTWB

AMRAP 16 mins: Bar Muscle-ups, Handstand Push-ups, AbMat Sit-ups and Row

Complete as many rounds as possible in 16 mins of:
4 Bar Muscle-ups
8 Handstand Push-ups
12 AbMat Sit-ups
16 Row Calories
* Scale BMU to 6 Strict Pull-ups or 8 Ring Rows each round

BTWB

Photo by @robcwilson

Results
Results cont

SNORIDGE CROSSFIT