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Alt EMOM 10 mins: Deadlifts and Strict Pull-upsEvery 1 min for 10 mins, alternating between:
4 Deadlifts, pick load
4 Strict Pull-ups
For time:
Row 1000m
30 Deadlifts (225#/155#)
50 Pull-ups
Photo by @robcwilson
“CrossFit is leading to a huge revival for a once-disappearing fitness brand,” Business Insider.
Bench Press 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
21-15-9: Box Jumps, Thrusters, Sumo DL High-pulls and Med Ball Cleans21-15-9 reps, for time of:
Box Jump (30″/24″)
Thruster (95#/65#)
Sumo Deadlift High-pull (95#/65#)
Medicine Ball Clean (20#/14#)
Photo by @robcwilson
Today’s WOD was a twist (although an easier twist) on the classic workout “Annie Are You Okay?” which has the same scheme but is Burpees, Rowing, Wall Balls in addition to Thrusters, SDHP and MB Cleans. Yuck!
Events:
Our summer picnic potluck is coming up this Sunday at 2pm! Mark your calendars!
Parents:
We still have room in the Teens class and the next 3 week session starts next week.
Registration covers three weeks so if they can’t make a certain week due to vacation or other camps their registration will continue into the next session (or we can prorate). We will be taking registrations at any time.
SRCF Tweens and Teens Class:
Classes will feature a warm-up, skill or lift focus (example: proper running / rowing technique, jump rope, range of bodyweight movements, press, deadlift, squat, power clean and power snatch, etc.), then a CrossFit workout scaled appropriately, as well as a game or activity cool down. Classes will run approximately 50 minutes long. They will learn proper form and weight will be allowed as form and technique dictates (at the discretion of the coach). Most importantly it will be fun!
Note:
The Ranch Deadlift — The 2016 Crossfit Games
The CrossFit Games – Men’s Ranch Deadlift Ladder
As a Team of 2, complete for time:
120 Double Unders
40 Partner Alternating Wall Balls (20#/14#)
20 Power Snatches (135#/95#)
40 Partner Alternating Wall Balls
20 Power Snatches
40 Partner Alternating Wall Balls
120 Double Unders
* One ball, one barbell per team
** Alternate work/rest with your partner, except for partner WB.
Post total time.
Power Snatch 1-1-1-1-1, using heaviest weight per set
Snatch Balance 1-1-1-1-1, using heaviest weight per set
Team WOD: FT: Double Unders, Partner Wall Balls, Power SnatchesAs a Team of 2, complete for time:
120 Double Unders
40 Partner Alternating Wall Balls (20#/14#)
20 Power Snatches (135#/95#)
40 Partner Alternating Wall Balls
20 Power Snatches
40 Partner Alternating Wall Balls
120 Double Unders
* One ball, one barbell per team
** Alternate work/rest with your partner, except for partner WB.
Post total time.
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.
For time:
Run 400m
— then —
21 Thrusters (95#/65#)
21 Push-up (hand release)
15 Thrusters
15 Push-up (hand release)
9 Thrusters
9 Push-up (hand release)
— then —
Run 400m
BarrazaComplete as many rounds as possible in 18 mins of:
Run 200m
9 Deadlifts (275#/185#)
6 Burpee Bar Muscle Ups
U.S. Army Staff Sergeant Ricardo Barraza, 24, of Shafter, California, assigned to the 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, Washington, died on March 18, 2006, in Ar Ramadi Iraq, when he came under small arms fire by enemy forces during combat operations. He is survived by his parents Francisco and Nina, his siblings Amanda, Rachel, Jamie, and Frankie, and his fiancee Maghan K. Harrington and her daughter Kayla.~ crossfit.com
Photo by @robcwilson
Today was a Hero WOD. What are they and why do we do them in CrossFit? Read the below CrossFit Journal article.
Alt EMOM 10 mins: Squat Snatches and Double UndersEvery 1 min for 10 mins, alternating between:
2 Squat Snatches, pick load
20 Double Unders
21-15-9 reps, for time of:
Overhead Squat (115#/75#)
Toes-to-bar
Photo by @robcwilson
Events:
Our summer picnic potluck is coming up in August! Mark your calendars!
Tia-Clair Toomey finished 2nd for the second year in a row at the CrossFit Games. Next up is weightlifting for Australia in Rio at the Olympics!
Gladstone athlete impresses at CrossFit Games, ahead of Olympics debut
Push Jerk 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
3 RFT: Run, Hang Power Clean & Jerks and Air3 rounds for time of:
Run 400m
20 Hang Power Clean & Jerks (95#/65#)
40 Air Squats
Front Squat 5-5-5-5-5Front Squat 5-5-5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
Complete as many rounds as possible in 10 mins of:
5 Front Squats (155#/105#)
7 Handstand Push-ups
9 Pull-ups
Photo by @robcwilson
We’re back! The 10th Annual CrossFit Games are over and we want to sincerely thank the coaches who all helped to cover the class schedule with minimal impact! We already can’t wait for next year and to see where the Games will move to as this was the last year in Carson.
Events:
Our summer picnic potluck is coming up in August! Mark your calendars!
