Community. Coaching. Caring. Since 2009.
Complete as many rounds as possible in 8 mins of:
7 Handstand Push-ups
15 Box Jumps (24″/20″)
Complete as many rounds as possible in 8 mins of:
Row 250m
25 AbMat Sit-ups
Squat Clean Thruster 1-1-1-1-1Squat Clean Thruster 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 20 mins of:
Runs 400m
5 Muscle-ups
10 Thrusters (115#/75#)
*Scale 1 Strict Pull-up to 1 MU
Photo by @robcwilson
Today was a running “Fran-rap” with muscle-ups or strict pull-ups as a sub. No barbell tomorrow but a fun back to back AMRAP for conditioning.
Power Snatch 2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Touch and Go
3 RFT: Double Unders, Lateral Burpees (Over Bar) and Power Snatches3 rounds for time of:
50 Double Unders
21 Lateral Burpee (Over Barbell)
7 Power Snatches (135#/95#)
Deadlift 3-3-3-3-3Deadlift 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
4 rounds for time of:
15 Row Calories
15 Bench Press (135#/95#)
Team WOD: Hand Release Push-Ups, Sumo Deadlift High-pulls, Box Jumps, Push Press, Kettlebell SwingsAs a team of 2 complete for time:
100 Hand Release Push-Ups
100 Sumo Deadlift High-pulls (75#/55#)
100 Box Jumps (24″/20″)
100 Push Press (75#/55#)
100 Kettlebell Swings (53#/35#)
* One team member works at a time while one rests.
** One bar, box and kettlebell per team.
Post total time.
Photo by @robcwilson
Last chance to order a “Saimo” shirt is through tomorrow on Sunday. After Sunday the order is closed. We will not be ordering extras.
FT: Run; 3x Power Clean & Jerks and Toes-to-bars; RunFor time:
Run 1000m
— then —
3 rounds of:
10 Power Clean & Jerks (135#/95#)
15 Toes-to-bars
— then —
Run 1000m
Thruster 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Death By Wall BallsWith a continously running clock perform:
2 Wall Balls (20#/14#) in the first 1 min
4 Wall Balls (20#/14#) in the second 1 min
6 Wall Balls (20#/14#) in the third 1 min
…
Continuing to add 2 reps each minute for as long as you are able.
Photo by @robcwilson
The Saimo memorial T-shirt Preorder is closed as of today. Shirt order will go in next week and I will provide an update when they are shipping (should be a few weeks).
Alt EMOM 10 mins: Squat Snatches and Double UndersEvery 1 min for 10 mins, alternating between:
2 Squat Snatches, pick load
20 Double Unders
Complete as many rounds as possible in 15 mins of:
Run 400m
3 Squat Snatches (Pick load)
*Choose a load that is not easy, but also one that you can hit 3 singles relatively quickly.
Weighted Pull-up 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 16 mins: Strict Handstand Push-ups, Pull-ups and Burpee Box JumpsComplete as many rounds as possible in 16 mins of:
3 Strict Handstand Push-ups
6 Pull-ups
9 Burpee Box Jumps (24″/20″)
Photo by @robcwilson
The Preorder for the “Saimo” shirt ends this Thursday. Please see the post at this link for more info on the shirt design and how to order.
Choose from men’s T’s (American Apparel 50/50 Black T’s) and women’s T’s and Tanks (Next Level Black 50/50 T-shirts and Black Tri-blend Racerback tanks – loose and Bella Canvas Black Racerback tanks – tight). Cost is $20. For anyone ordering outside the gym we will post how to contact us to pay via PayPal or bring money by the gym. Shirts will need to be picked up in the gym and must be paid for before getting the shirt.
Each shirt/tank top sold we will donate $5 to the Saimo family, the rest will go to cover the production costs. We will make no money from it. The money raised will not be much, but will hopefully help the Saimo family. Anyone wishing to donate more is certainly welcome to and we will ensure it gets to them. For SRCF members the preorder is posted in our FaceBook group.
The CrossFit Games: 2016 Highlights
Drug suspensions of Masters and a Team athlete from the Games:
3 rounds for time of:
Run 400m
7 Squat Cleans (165#/110#)
15 Ring Dips
Photo by @robcwilson
Good luck to all of our new college students as they head off or back to school: Robbie (below), Reid, Chris G. and Sam Y. are all off to school this week (or last). Drop in whenever you are back home! We expect to see you!
