Community. Coaching. Caring. Since 2009.
Team WOD: Box Jumps, Pull-ups, Lunges, Kettlebell Swings, Wall Balls, Row, Sit-ups, BurpeesAs a Team of 2 complete 2 rounds for time of:
50 Box Jumps
50 Pull-ups
50 Walking Lunges
50 Kettlebell Swings (53#/35#)
50 Wall Balls (20#/14#)
50 Row Calories
50 AbMat Sit-ups
50 Burpees
* Alternate with your partner (one rests while one works at a time)
Post total time.
Complete as many rounds as possible in 5 mins of:
4 Front Squats, 135/95 lbs
3 Deficit Handstand Push Ups
Rest 3 minutes, then start Pt. 2
Alt EMOM 10 mins: Strict Pull-ups and Ring DipsEvery 1 min for 10 mins, alternating between:
5 Strict Pull-ups
5 Ring Dips
15-12-9-12-15 reps, for time of:
Power Clean (155#/105#)
Push Jerk (155#/105#)
Photo by @robcwilson
The Team Series is coming. This year we will be looking to repeat Spencer’s idea last year of having any Teams interested in registering putting their fees into a “gym wide pool” that go towards a piece of equipment for the gym.
Be Part of the 2016 CrossFit Team Series
7 RFT: Thrusters, Toes To Bars and Run (Med Ball)7 rounds for time of:
12 Thrusters (75#/55#)
9 Toes To Bars
200m Run (medicine ball) (20#/14#)
Photo by @robcwilson
“Rio 2016: how British athletes are challenging the Olympic tradition of junk food peddling,” Vox.
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.
3 rounds for time of:
Row 500m
12 Deadlifts (225#/155#)
21 Box Jump Overs (24″/20″)
Snatch Balance 1-1-1-1-1, using heaviest weight per set
Overhead Squat 1-1-1-1-1, using heaviest weight per set
AMRAP 12 mins: Double Unders, Overhead Squats and Bar Muscle UpsComplete as many rounds as possible in 12 mins of:
30 Double Unders
10 Overhead Squats (135#/95#)
8 Bar Muscle Ups
Photo by @robcwilson
Sunday picnic fun! This September we will look to have another “Field Day” with games and food on a Sunday. Stay tuned.
Want to make the CrossFit Games? It’s this easy!
Shoulder Press 4-4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
For time:
27 Wall Balls (20#/14#)
27 Burpees
Run 200m
21 Wall Balls
21 Burpees
Run 200m
15 Wall Balls
15 Burpees
Run 200m
9 Wall Balls
9 Burpees
Run 200m
Someone didn’t get the #tanktoptwinsiesmemo
Photo by @robcwilson
Today was the first time ever that ALL OnRamp grads came to class on the very first day since they completed their OnRamp! 8 first timers in the gym, be sure to introduce yourself and make them feel welcome.
Yesterday we had our SRCF Potluck Picnic and 43 people and plenty of kids and pups were onhand to grill and play Volleyball, Spike Ball, and plenty of other games all afternoon. The turnout was great and we are hoping to coordinate another weekend before the sun is gone. Stay tuned and we will hope to do it again in September.
Events:
This November we will snatch, clean and jerk, and workout. You know, what we do every week. Plan on participating in the CrossFit Liftoff:
2016 CrossFit Liftoff Powered by Rogue
Results
Results cont
“31 Heroes”In teams of 2, complete the following AMRAP 31 minutes (As Many Reps As Possible):
8 Thrusters (155#/105#)
6 Rope Climbs (15′)
11 Box Jumps (30″/24″)
* Partners alternate work on the above rounds with a 400m Bumper Plate (or Sandbag) Run (45#/25#).
** One Bar and Box per team unless male/female team
This is a Partner WOD – Partner #1 will perform the work listed above while Partner #2 will run 400m with a bumper (45#/25#). Once Partner #2 returns from the run, Partner #1 will grab the bumper and begin their 400m, while Partner #2 continues work wherever #1 left off.
Score is your total # of reps as a team.
Events:
Sunday 8/14: SRCF Potluck BBQ
Our summer picnic potluck is tomorrow (Sunday) at 3pm!
40-30-20-10 reps, for time of:
Back Squat, 95/65 lbs
AbMat Sit-up
Kettlebell Swing, 53/35 lbs
40-30-20-10: Back Squats, AbMat Sit-ups and Kettlebell Swings40-30-20-10 reps, for time of:
Back Squat (95#/65#)
AbMat Sit-up
Kettlebell Swing (53#/35#)
Double Unders 5-10-15-20-25-30-25-20-15-10-5
Rest as needed between sets.
Each set must be unbroken to count and you must stop between each set. If you snag you must repeat that set UB. Scale to broken sets or to 2 x singles.