Category: Main Workout

Lifting: 1 Snatch Pull + 1 Hang Power Snatch & 2 RFT: Run, Push Press, Sit-ups, Box Jumps, DB Snatch, and Burpees

Lifting: 1 Snatch Pull + 1 Hang Power Snatch

Snatch Pull 1-1-1-1-1-1, using heaviest weight per set
Hang Power Snatch 1-1-1-1-1-1, using heaviest weight per set
* 1 Snatch Pull + 1 Hang PS complex

BTWB

2 RFT: Run, Push Press, Sit-ups, Box Jumps, DB Snatch, and Burpees

2 rounds for time of:
Run 400m
50 Push Press (75#/55#)
40 AbMat Sit-ups
30 Box Jumps (24″/20″)
20 Db Snatch Alternating Arms (50#/35#)
10 Burpees

BTWB

Advanced RX: EMOM 10 mins: 1 Power Clean + 1 Hang Power Clean + 1 Push Jerk & 3 RFT: Run, Dumbbell Front Rack Walking Lunges and Dumbbell Clean & Jerks

Advanced RX Class:

EMOM 10 mins: 1 Power Clean + 1 Hang Power Clean + 1 Push Jerk

Every 1 min for 10 mins do the following complex:
1 Power Clean, pick load
1 Hang Power Clean, pick load
1 Push Jerk, pick load

BTWB

3 RFT: Run, Dumbbell Front Rack Walking Lunges and Dumbbell Clean & Jerks

3 rounds for time of:
Run 400m
20 Dumbbell Front Rack Walking Lunges (50#/35#)
10 Dumbbell Clean & Jerks (50#/35#)

BTWB
Photo by @robcwilson

Results

Team WOD: AMRAP 25 mins: Run, Dumbbells, Pull-ups, Push-ups and Squats

Team WOD: AMRAP 25 mins: Run, Dumbbells, Pull-ups, Push-ups and Squats

As a team of 2 complete as many rounds as possible in 25 mins of:
Run 400m (w/partner)
50 Dumbbell Push Press (35#/20#)
50 Pull-ups
50 Dumbbell Front Squats
50 Push-ups
50 Dumbbell Walking Lunges (Farmer Carry)
50 Air Squats

The run must be done together as a team and both partners must be back before starting the reps. Both members must work toward completing all the reps together. Only one member working at a time. Complete all reps before moving to the next movement.

BTWB

Bench Press 6-6-6 & Chipper: Handstand Push-ups, Toes-to-bars, Kettlebell Swings and Double Unders

Bench Press 6-6-6

Bench Press 6-6-6

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

BTWB

Chipper: Handstand Push-ups, Toes-to-bars, Kettlebell Swings and Double Unders

For time:
25 Handstand Push-ups
50 Toes-to-bars
75 Kettlebell Swings (53#/35#)
150 Double Unders

BTWB
Photo by @robcwilson
Open registration is here!  I’ll get the gym registered and then you will be able to sign up and join the SRCF team. If you are planning on doing the Open workouts each Friday then you should register for the Open!
The Open: Participate And Celebrate

Results

Results cont

Overhead Squat 5-5-5 & 7 RFT: Overhead Squats and Burpees

Overhead Squat 5-5-5

Overhead Squat 5-5-5

Use the heaviest weight you can for each set.
Rest as needed between sets.
* New weekly cycle begins (5/4/3/2/1)

BTWB

7 RFT: Overhead Squats and Burpees

7 rounds for time of:
7 Overhead Squats (95#/65#)
10 Burpees
* This should be a fast WOD. Goal should be all sets of OHS are Unbroken so scale load accordingly.

BTWB
Photo by @robcwilson
New strength series for OHS starts today. Each week we will decrease the reps by one. We are also in the middle of our latest Bench Press series as well which will be later this week.
The Overhead Squat

Results

Results cont

Lifting: Weighted Chest-to-bar Pull-ups and Weighted Ring Dips & AMRAP 20 mins: Bar Muscle-ups, Hand Release Push-Ups, Air Squats and Row Calories

Lifting: Weighted Chest-to-bar Pull-ups and Weighted Ring Dips

Weighted Chest-to-bar Pull-up 3-3-3-3-3, using heaviest weight per set
Weighted Ring Dip 3-3-3-3-3, using heaviest weight per set
* Alternate sets. Movements should be strict. Scale to strict BW or to weighted/BW strict pull-ups, scale to BW dips

BTWB

AMRAP 20 mins: Bar Muscle-ups, Hand Release Push-Ups, Air Squats and Row Calories

Complete as many rounds as possible in 20 mins of:
5 Bar Muscle-ups
10 Hand Release Push-Ups
15 Air Squats
20 Row Calories
* Sub C2B pull-ups or Supine Ring Rows for Bar MU

BTWB
Photo by @robcwilson

Results

Results cont

Front Squat 4-4-4-4 & AMRAP 15 mins: Curtis P, Box Jumps and Sit-ups

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.

BTWB

AMRAP 15 mins: Curtis P, Box Jumps and Sit-ups

Complete as many rounds as possible in 15 mins of:
5 Curtis P’s (95#/65#)
10 Box Jumps (24″/20″)
15 AbMat Sit-ups
* Curtis P = 1 Power Clean + 1 Right Leg static lunge + 1 Left Leg static lunge + 1 Push Press unbroken (lunges are in place)

BTWB
Photo by @robcwilson
This complex of power clean, front rack alternating lunge on each leg and a push press is a combination of multiple functional movements that adds fatigue as you go and hits the entire body. Expect some sore glutes! Video demo linked above of the Curtis P.

Results

Results cont

Advanced RX: Lifting: Squat Clean + Front Squat + Push Jerk & Chipper: Muscle-ups, Front Squats, Row, KB Swings, and Wall Balls & AMRAP 6 mins: Rows and Hollow Rocks

Advanced RX: Lifting: Squat Clean + Front Squat + Push Jerk

Squat Clean 1-1-1, using heaviest weight per set
Front Squat 1-1-1, using heaviest weight per set
Push Jerk 1-1-1, using heaviest weight per set
* Complex.

BTWB

Chipper: Muscle-ups, Front Squats, Row, KB Swings, and Wall Balls

For time:
10 Muscle-ups
20 Front Squats (205#/145#)
30 Row Calories
40 Kettlebell Swings (70#/53#)
50 Wall Balls (20#/14#)

BTWB

AMRAP 6 mins: Rows and Hollow Rocks

Complete as many rounds as possible in 6 mins of:
Row 200m
20 Hollow Rocks

BTWB
Photo by @robcwilson
2018 Reebok CrossFit Games Season Schedule

THE OPEN IS COMING!

FIVE WEEKS – FEB. 22-MARCH 26

  • 18.1- Feb. 22-26
  • 18.2- March 1-5
  • 18.3- March 8-12
  • 18.4- March 15-19
  • 18.5- March 22-26

Registration for the Open begins Thursday, Jan. 11, 2018.

The Open is the first stage of the CrossFit Games season and the largest community event of the year. Every year, hundreds of thousands of athletes come together to compete in the worldwide, online competition.

Anyone aged 14 or older can compete. All you have to do is sign up at Games.CrossFit.com and log your score each week. Workouts are released on Thursdays at 5 p.m. PT, and all SRCF athletes will be able to complete the workout for the week each Friday and submit their score. Scores are due before 5 p.m. PT the following Monday. You must complete the workouts at a CrossFit affiliate with a judge.

The Open offers two versions of each workout, scaled and Rx’d. The scaled option makes the event all-inclusive. All athletes can compare their results to others worldwide, regionally, by age or within their own gyms. An official CrossFit Games app will be available in late January, which will focus on your own personal performance in the Open.

At the end of five weeks, the fittest in the world move on to the next stages of competition: the Regionals and the Online Qualifier.

Dave Castro Offers First Hint of the 2018 CrossFit Open

Results

Team WOD: AMRAP: Row, Wall Balls and Kettlebell Swings

Team WOD: AMRAP: Row, Wall Balls and Kettlebell Swings

As a team of 2 complete as many rounds as possible in 20 mins of:
10 Row (calories)
15 Wall Balls (20#/14#)
15 Kettlebell Swings (53#/35#)

Alternate exercises: Team member 1 starts with the row. When he/she reaches 10 calories, team member 2 starts the wallballs. When he/she finishes 15 WBs, team member 1 starts the KB swings. When he/she finishes team member 2 starts rowing, and so on and so forth…. Post total rounds completed and team member in notes.

BTWB
Photo by @robcwilson

Results