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Back Squat: 1RMRecord your best Back Squat 1 Rep Max lift.
Only include the heaviest 1 rep, do not include sets prior to it
5 rounds for time of:
Run 200m
20 Wall Balls (20#/10#)
10 Toes-to-bars
Team WOD: FT: Partner Med Ball Runs, Partner Wall Balls, Power Cleans and Push JerksAs a team of 2 complete for time:
400m Partner Med Ball Run (20#/14#)
50 Wall Ball (Partner) (20#/14#)
50 Power Cleans (115#/75#)
50 Push Jerks (115#/75#)
400m Partner Med Ball Run
50 Push Jerks
50 Power Cleans
50 Wall Ball (Partner)
400m Partner Med Ball Run
* Runs must be done as a team, alternate work on the other movements (one works, one rests).
Photo by @robcwilson
Congrats to Rob, Shay and Peter for completing their CrossFit L1 Certificate Course this past weekend at CF Belltown! Michelle and I are SO PROUD of you all! Love to see this.
NEW DIVISIONS AND LASTING LEGACIES
Results
Dumbbell / Kettlebell Strict Press 4-4-4-4-4, using heaviest weight per set
Barbell Good Morning 8-8-8-8-8, using heaviest weight per set
Alternate sets between lifts.
Chipper: Sumo Deadlift High-pulls, Double Unders, Front Squats, Sit-ups, Pull-ups, and Push-upsFor time:
30 Sumo Deadlift High-pulls (75#/55#)
50 Double Unders
30 Front Squats (75#/55#)
50 AbMat Sit-ups
30 Push-ups
50 Double Unders
30 Pull-ups
50 AbMat Sit-ups
Photo by @robcwilson
Weighted Strict Pull-up 2-2-2-2-2Weighted Strict Pull-up 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Chipper: Run, Squat, and Rope ClimbFor time:
Run 400m
30 Back Squats (95#/65#)
3 Rope Climbs, 15 ft
Run 400m
20 Front Squats (95#/65#)
2 Rope Climbs
Run 400m
10 Overhead Squats (95#/65#)
1 Rope Climb
* Choose one load for all three squat movements across.
Photo by @robcwilson
Games Veterans at Top of Leaderboard Heading into Week 2 of Team Series
Meet Amal, the first Saudi woman CrossFit coach Gulf News.
Results
Results cont
Bench Press 6-6-6-6
Use the heaviest weight you can for each set.
Rest as needed between sets.
As many reps as possible in 8 mins of:3 Power Snatches (95#/65#)
3 Box Jump Overs (24″/20″)
6 Power Snatches
6 Box Jump Overs
9 Power Snatches
9 Box Jump Overs
12 Power Snatches
12 Box Jump Overs
15 Power Snatches
15 Box Jump Overs
18 Power Snatches
18 Box Jump Overs
21 Power Snatches
21 Box Jump Overs
* Add 3 reps each exercise for each round until time hits 8 minutes.
Photo by @robcwilson
Schedule:
Saturday 9/30:
The SRCF Teens class is looking into coming back starting in Oct. Please look out for our Facebook poll to vote for your teen to take classes on Wed. nights either at 5pm or 6pm and Sat. 10:30am.
Results
Results cont
Deadlift 4-4-4-4Deadlift 4-4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
4 rounds for time of:
Run 400m
12 Deadlifts (225#/155#)
21 Kettlebell Swings (53#/35#)
Could Mat Fraser Be Moving to Cookeville, Tennessee?
Results
Results cont
As a team of 2 take 6 minutes to find a Squat Clean Thruster 1 Rep Max.
* Start with empty barbell.
Advanced RX Class:Find your Bear Complex 3 Rep Max.
This counts as one set:
1. Power Clean (no Squat Clean)
2. Front Squat
3. Push-Press (Thruster okay)
4. Back Squat
5. Push-Press
* No squat clean or jerks allowed.
Overhead Squat 2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 10 mins: Runs, Overhead Squats and Toes-to-barComplete as many rounds as possible in 10 mins of:
Run 200m
10 Overhead Squats (95#/65#)
10 Toes-to-bars
