Community. Coaching. Caring.
Back Squat 3-3-3-3-3Back Squat 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Each for time:
Row 1000m
Row 500m
Row 250m
Rest 1 min between efforts.
Seeing the pic above makes me realize I didn’t row hard enough today…
Photo by @robcwilson
Welcome to our January OnRampers: Kevin, Amanda, Stuart, Jason, Scott, Cindy and Julie!
How to Hollow Rock
Bench Press 1-1-1-1-1Bench Press 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
3 rounds for time of:
21 Pull-ups
15 Handstand Push-ups
9 Power Snatch (95#/65#)
Bundle up and bench Photo by @robcwilson
With the frigid temps make sure you bundle up to the gym and warm-up properly. Take the time to ensure you do the warm-up on the board and reduce your risk of injury. Get your body prepared before just jumping into the workout.
Squat Clean & Jerk 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Complete as many rounds as possible in 10 mins of:
3 Clean & Jerks (155#/105#)
6 Lateral Burpee (Over Barbell)
Photo by @robcwilson
The 2017 CrossFit Games Open begins Feb. 23.
The Open is the first stage of the CrossFit Games season and the largest community event of the year. Last year we had 58 people register. Let’s break 60 this year!
Are you ready? Registration for the Open begins Jan. 12, 2017.
Team WOD: Beast Mode 24Team version of CrossFit.com chipper: “Beast 12”
As a Team of 2 Complete For Time:
50 Walking Lunges
40 Pull-ups
100 Box Jumps (20″)
40 Double Unders
50 Ring Dips
40 Knees To Elbows
60 Kettlebell Swings (70#/53#)
60 AbMat Sit-ups
40 Hang Squat Cleans (75#/55#)
50 Good Mornings (45#/33#)
60 Wall Balls (20#/14#)
6 Rope Climbs (15 ft.)
Post total time.
* Split up work with partner, one works while one rests
Photo by @robcwilson
Thanks to all of you and our coaches who make up this SRCF community for an amazing 2016! Another successful year of good times, tough workouts and competitions, tons of PR’s, lots of laughs, and making memories with friends and family. We are looking forward to a bigger and better 2017!
Have a safe and Happy New Year!
Every 1 min for 12 mins, alternating between:
3 Deadlifts, pick load
12 Hollow Rocks
AMRAP 10 mins: Deadlifts, Ball Slams, and Double UndersComplete as many rounds as possible in 10 mins of:
5 Deadlifts (155#/105#)
10 Ball Slams (30#/20#)
25 Double Unders
Photo by @robcwilson
Reminder! Wear something repping your favorite sports team tomorrow for the Team WOD.
Holiday Hours (New Year’s Week):
All classes are running on normal schedule EXCEPT for below.
For time:
Row 500m
— then —
7 rounds of:
7 Front Squats (135#/95#)
7 Ring Dips
— then —
Row 500m
Photo by @robcwilson
Holiday Hours (New Year’s Week):
All classes are running on normal schedule EXCEPT for below.
Power Snatch 2-2-2-1-1-1Power Snatch 2-2-2-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Sets of 2 should be TNG (Touch and Go)
For time:
3 rounds of:
7 Power Snatches (135#/95#)
14 Toes-to-bars
21 Box Jump Overs (24″/20″)
Rest 2 mins
— then —
3 rounds of:
7 Power Cleans (135#/95#)
14 Chest-to-bar Pull-ups
21 Box Jump Overs (24″/20″)
Photo by @robcwilson
For this Friday’s team WOD (all classes) wear something repping your favorite Team!
Holiday Hours (New Year’s Week):
All classes are running on normal schedule EXCEPT for below.
Danny Broflex The Complete Second Season
Results
Bench Press 2-2-2-2-2Bench Press 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
10 rounds for time of:
10 Medicine Ball Cleans (20#/14#)
5 Handstand Push Ups
Photo of almost all of the 10# bumpers in the gym by @robcwilson
Holiday Hours (New Year’s Week):
All classes are running on normal schedule EXCEPT for below.
Behind the Scenes: CrossFit Mayhem Freedom, Part 6 CrossFit Journal
For Time:
1 Sumo Deadlift High Pull (75#/55#)
2 Thrusters (75#/55#)
3 Push Press (75#/55#)
4 Power Cleans (75#/55#)
5 Deadlifts (75#/55#)
6 Kettlebell Swings (53#/35#)
7 Pull-ups
8 Knees-to-Elbows
9 Box Jumps (24″/20″)
10 Double Unders
11 Overhead Walking Lunge Steps (45#/25# Plate)
12 Burpees
*Like the song the “12 Days of Christmas”, complete each exercise in ascending order then work back down, adding one exercise per round.
Ex. On the 1st day of Xmas, my coaches gave to me, one Sumo Deadlift High Pull; on the 2nd day of Xmas my coaches gave to me, 2 Thrusters and 1 SDHP; on the 3rd day of Xmas, my coaches gave to me, 3 Push Press, 2 Thrusters, and 1 SDHP; etc.
EMOM for 8 mins: Squat Cleans and Front SquatsEvery 1 min for 8 mins do:
1 Squat Clean, pick load
1 Front Squat, pick load
Complete as many rounds as possible in 10 mins of:
7 Squat Cleans (165#/110#)
30 Double Unders
Photo by @robcwilson
Holiday Hours:
Christmas Week:
New Year’s Week:
