Back Squat : 2 Rep Max6 RFT: Pull-ups, Kettlebell Swings and Double Unders
6 rounds for time of:
10 Pull-ups
20 Kettlebell Swings (53#/35#)
30 Double Unders
Category: Main Workout
Hang Power Clean & Jerk : 1 Rep Max & The Chief
The Chief
For 5 cycles:
AMRAP in 3 mins of:
3 Power Cleans (135#/95#)
6 Push-ups
9 Air Squats
Rest 1 min between each cycle.
For each cycle restart the AMRAP.
Partial rounds count for each cycle.
BTWB
Photo by @robcwilson
We are up to 18 people registered for the CrossFit Open (only 3 women). Sign up now! You will want to be a part of the Open once “Friday Night Lights” rolls around.
For details on the Games Season including the Open and Regionals see below.
Events:
Next Friday night 1/29 the ladies of SRCF are organizing a snow tubing trip up to Snoqualmie Summit. Details are on the whiteboard at the gym.
2016 Reebok CrossFit Games Season Schedule
Every 1 min for 11 mins: Hang Squat Snatch & 7 RFT: Front Squats, Box Jumps and Ring Dips
Every 1 min for 11 mins: Hang Squat Snatch
2 Hang Squat Snatches, pick load
Every 1 min for 11 mins.
Regrip between reps is okay
7 RFT: Front Squats, Box Jumps and Ring Dips
7 rounds for time of:
7 Front Squats (135#/95#)
7 Box Jump (30″/24″)
7 Ring Dips
BTWB
Photo by @robcwilson
Are you a member of the law enforcement, firefighter or military profession? There is a new category in the Open this year that will allow you to rank and compare your fitness against those in your community. See the video.
“New Open Leaderboard Categories With Larry Moss” – [video]
Alt EMOM 10 mins: Rope Climbs and Weighted Sit-ups & AMReps 8 mins: Rows and Burpee Pull-ups
Alt EMOM 10 mins: Rope Climbs and Weighted Sit-ups
Every 1 min for 10 mins, alternating between:
2 Rope Climbs (15 ft.)
15 Weighted Sit-ups (25#/15#)
AMReps 8 mins: Rows and Burpee Pull-ups
As many reps as possible in 8 mins of:
Row 1000m
Burpee Pull-up
BTWB
Photos by @robcwilson
Seems like weighted sit-ups make everyone happy.
Please check the “Lost and Found” box by the WOD books. We are accumulating enough to start making the clothing into medicine balls. Whatever is left will be donated by this weekend so clear it out!
Events:
Register for the 2016 Open. Right now we are up to 13 people registered for the gym. Don’t wait, sign up now! There are 36 days remaining.
2016 Open Registration is LIVE
Push Press 2-2-2-2 & 3 RFT: Run, Double Unders and Thrusters
Push Press 2-2-2-2
Push Press 2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
3 RFT: Run, Double Unders and Thrusters
3 rounds for time of:
Run 200m
50 Double Unders
25 Thrusters (95#/65#)
Advanced RX: Alt EMOM 10 mins: Clean & Jerks and Snatches & Holleyman
Advanced RX Class:
Alt EMOM 10 mins: Squat Clean & Jerks and Squat Snatches
Every 1 min for 10 mins, alternating between:
3 Squat Clean & Jerks, pick load
3 Squat Snatches, pick load
“Holleyman“
30 rounds for time of:
5 Wall Balls (20#/14#)
3 Handstand Push Ups
1 Power Clean (225#/155#)
BTWB
Photo by @robcwilson
“U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.” ~ CrossFit.com
So far we are at 6 people signed up for the Open. Do it now!
Update Show: Open Registration is LIVE
Results
Power Clean : 1 Rep Max & Team WOD: Rows, Wall Balls, Pull-ups, Overhead Sit-ups, Burpees
Power Clean : 1 Rep Max
Record your best Power Clean 1 Rep Max lift.
Team of 2 share a bar. 8 minutes on the clock starting from empty bar.
Team WOD: Rows, Wall Balls, Pull-ups, Overhead Sit-ups, Burpees
In teams of 2, complete for time:
2000m Row
120 Wall Balls (20#/14#)
80 Pull-ups
60 Overhead Sit-ups (35#/15# plate)
40 Burpees
* One partner works at a time.
** Chip through the exercises but split up reps however you wish. Must go in order (i.e. row, wall balls, and squats, etc.)
Post total time.
Bench Press 5-4-3-2-1 & 3 RFT: Rows, Deadlifts and Box Jump Overs
Bench Press 5-4-3-2-1
Bench Press 5-4-3-2-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
3 RFT: Rows, Deadlifts and Box Jump Overs
3 rounds for time of:
Row 500m
12 Deadlifts (225#/155#)
21 Box Jump Overs (24″/20″)
BTWB
Photo by @robcwilson
Events:
Sign up for the Open! When you do make sure you register for the Open and choose our gym to be part of the SRCF team. Starts Feb. 25 and goes through Mar. 28 with one WOD per week. You can scale or go RX from week to week.
Registration for the 2016 Reebok CrossFit Games Open is now live!
EMOM for 8 mins: Squat Cleans and Front Squats & AMRAP 15 mins: Back Squats, Handstand Push Ups, Knees To Elbows and Muscle Ups
EMOM for 8 mins: Squat Cleans and Front Squats
Every 1 min for 8 mins do:
1 Squat Clean, pick load
3 Front Squats
AMRAP 15 mins: Back Squats, Handstand Push Ups, Knees To Elbows and Muscle Ups
Complete as many rounds as possible in 15 mins of:
10 Back Squats (135#/95#)
5 Handstand Push Ups
10 Knees To Elbows
5 Muscle Ups
BTWB
Photo by @robcwilson
Start signing up for the Open! When you do make sure you register for the Open and choose our gym to be part of the SRCF team.
Registration for the 2016 Reebok CrossFit Games Open is now live!
SRCF "Stop the Slop" WOD Performance Challenge 4.0
SRCF “Stop the Slop WOD” Performance Challenge 4.0
3 rounds for time of:
Run 200m
30 Air Squats
20 Push-up (hand release)
10 Chest-to-bar Pull-ups
5 Thrusters (135#/95#)
Movement standards:
1. HR Push-up: Must keep toes on the ground and return to a plank each rep. Thighs must leave the ground. No “worm” or “rocking” allowed.
2. Chest to Bar Pull-up: Full arm extension, chest touches bar
3. Air Squat: Hip crease below top of knee, open hips at top
4. Thruster: Clean from ground, must pass below parallel and lockout overhead with open hips before lowering barbell
BTWB
Photo by @robcwilson
Today was our 4th “Stop the Slop” Performance WOD Challenge. We will re-test this WOD in 30 days and for those who entered the challenge we will measure the % improvement in times and the winner will get a portion of the prize money (the winner of the Nutrition Challenge will also share in the prize money). For the next month the focus of “Stop the Slop” is not only to eat right, but also to clean up technique and form. Use this time to work on becoming more efficient in movements, transitions, rest, and recovery.
This year I changed the programming again to allow for a workout that is still similar to “Baseline” and past Stop the Slop WOD’s but mixes it up with a heavy Thruster. Removing the abMat sit-ups this year meant less reps overall with a slower “rest” movement while keeping you moving quickly on the shorter runs. Hand Release Push-ups and Chest-to-bar returned while making this 3 rounds over a straight chipper made this challenging. If you need to “buy-in” then see your coach to sign up and fork over your cash.
Make-ups are only tomorrow for anyone who missed it today and wants to buy into the Performance Challenge.
Looking forward to seeing the improvement in a month!