Category: Main Workout

Deadlift 3-3-3-3 & 3 RFT: Wall Balls, Deadlifts and Rows

Deadlift 3-3-3-3

Deadlift 3-3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.
* Touch and go. No drops.

BTWB

3 RFT: Wall Balls, Deadlifts and Rows

3 rounds for time of:
25 Wall Balls (20#/14#)
10 Deadlifts (275#/185#)
Row 500m
* Choose DL load wisely. Lift what you can safely touch and go.

BTWB

Behind The Neck Strict Press 2-2-2-2-2 & Chipper: Row Calories, Toes-to-bars, Power Cleans and Box Jump Overs

Behind The Neck Strict Press 2-2-2-2-2

Behind The Neck Strict Press 2-2-2-2-2

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

BTWB

Chipper: Row Calories, Toes-to-bars, Power Cleans and Box Jump Overs

For time:
30 Row Calories
30 Toes-to-bars
30 Power Cleans (115#/75#)
30 Box Jump Overs (24″/20″)

BTWB

Photo by @robcwilson

Results

Results cont

Lifting: 1 Snatch + 1 Overhead Squat & FT: One Arm Dumbbell Snatch and Chest-to-bar Pull-ups

Lifting: 1 Snatch + 1 Overhead Squat

Snatch 1-1-1-1-1, using heaviest weight per set
Overhead Squat 1-1-1-1-1, using heaviest weight per set
* Complex 1 Full snatch + 1 OHS.

BTWB

FT: One Arm Dumbbell Snatch and Chest-to-bar Pull-ups

For time:
42 One Arm Dumbbell Snatch (Alternating) (50#/35#)
21 Chest-to-bar Pull-ups
30 One Arm Dumbbell Snatch (Alternating)
15 Chest-to-bar Pull-ups
18 One Arm Dumbbell Snatch (Alternating)
9 Chest-to-bar Pull-ups

BTWB
Photo by @robcwilson

Results

Results cont

Front Squat 10RM & 4 RFT: Run and Air Squats

Front Squat : 10RM

Find your Front Squat 10 Rep Max.

BTWB

4 RFT: Run and Air Squats

4 rounds for time of:
Run 400m
50 Air Squats

BTWB

Joe’s 500th WOD Photo by @robcwilson
Congrats to Joe for hitting #500!
Schedule Update:
The SRCF Teens class is looking into coming back starting next week.

  • Coach Lynn will teach!
  • Ages 10-15 years old
  • Class times: Wed. nights 5-6pm and Sat. 10:30-11:30am
  • Teens can sign up for just 1 or both (2) classes per week
  • Focus will be learning proper technique and lifting basics followed by a short workout of the day
  • Note the Saturday class is after the normal Team WOD and during Adv RX Class. This is not an open gym time for additional workouts.
  • We will typically not run teens classes when there is a school holiday or break but will announce that in advance
  • Sign-ups and pricing will be posted by Friday

Results

Results cont

Advanced RX: Lifting: Snatch and Clean & Jerk & AMRAP 15 mins: Run, Snatches, Muscle-ups and Clean & Jerks

Advanced RX Class:

Lifting: Snatch and Clean & Jerk

6 minutes to find a 1RM Squat Snatch
6 minutes to find a 1RM Clean & Jerk
* 6 min to each find a 1RM Squat Snatch, then 6 min to each find a 1RM C&J. Continuous clock. Only 6 min per lift.

BTWB

AMRAP 15 mins: Run, Snatches, Muscle-ups and Clean & Jerks

Complete as many rounds as possible in 15 mins of:
Run 100m
2 Squat Snatches, pick load
3 Muscle-ups
4 Power Clean & Jerks, pick load

BTWB
Photo by @robcwilson
You know your Back Squat, Front Squat & Overhead Squat, but do you know how they should relate to each other? We crunched the numbers.           

Results

Team WOD: Squat Snatches and Clean & Jerks & AMRAP 14 mins: Squat Snatches, Shuttle Runs and Clean & Jerks

Team Lifting: Squat Snatches and Clean & Jerks

6 minutes to find a 1RM Squat Snatch (both partners)
6 minutes to find a 1RM Clean & Jerk (both partners)
* 6 min to each find a 1RM Squat Snatch, then 6 min to each find a 1RM C&J. Continuous clock. Only 6 min per lift.

BTWB

Team WOD: AMRAP 14 mins: Squat Snatches, Shuttle Runs and Clean & Jerks

As a Team of 2 complete as many rounds as possible in 14 mins of:
3 Squat Snatches (115#/75#)
Shuttle Run 100m
5 Power Clean & Jerks (115#/75#)
* Alternate with partner after each exercise.

BTWB

Bench Press 5-5-5-5 & 21-18-15: Burpee Box Jumps and Kettlebell Swings

Bench Press 5-5-5-5

Bench Press 5-5-5-5

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

BTWB

21-18-15: Burpee Box Jumps and Kettlebell Swings

21-18-15 reps, for time of:
Burpee Box Jump (24″/20″)
Kettlebell Swing (70#/53#)

BTWB
Photo by @robcwilson
Bryce going heavy on the swings…

Results

Results cont

Snatch Pull 3-3-3-3-3 & AMRAP 10 mins: Double Unders, Medicine Ball Cleans and Handstand Push-ups

Snatch Pull 3-3-3-3-3

Snatch Pull 3-3-3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.
* Touch and go.

BTWB

AMRAP 10 mins: Double Unders, Medicine Ball Cleans and Handstand Push-ups

Complete as many rounds as possible in 10 mins of:
30 Double Unders
15 Medicine Ball Cleans (20#/14#)
10 Handstand Push-ups

BTWB
Photo by @robcwilson
Light day yesterday! Either everyone is sick or rolling out.
Results
Results cont

Hang Squat Clean 3-3-3 & Alt EMOM 18 mins: Rows, Unbroken Front Squats and Ring Dips

Hang Squat Clean 3-3-3

Hang Squat Clean 3-3-3

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

BTWB

Alt EMOM 18 mins: Rows, Unbroken Front Squats and Ring Dips

Every 1 min for 18 mins, alternating between:
Row 150m/125m (M/F)
7 Unbroken Front Squats, pick load
8 Ring Dips
* Choose one FS load and maintain for all UB sets of 7

BTWB

Photo by @robcwilson

The CF Games podium for 2017 has changed due to Ricky “I’m a Cheater” Garard getting busted for banned substances, then going on Instagram to “apologize” I mean “make excuses and then try to implicate all other top Games athletes”. Banned for 4 years is nice but he should just be banned for life. Great to see that he can now brag about being the “Fittest Cheater on Earth”.
RICKY GARARD DISQUALIFIED
Results

Behind The Neck Strict Press 3-3-3-3 & 3 RFT: Run, Pull-ups and Dumbbell Push Press

Behind The Neck Strict Press 3-3-3-3

Behind The Neck Strict Press 3-3-3-3

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

BTWB

3 RFT: Run, Pull-ups and Dumbbell Push Press

3 rounds for time of:
Run 400m
25 Pull-ups
25 Dumbbell Push Press (Pick load)

BTWB