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Every 2 mins for 10 mins do:
8 Strict Pull-ups
10 Ring Pushups
Scale to # reps you can manage for all 10 min.
5 rounds for time of:
10 Box Jump Overs, 24/20 in
10 Kettlebell Swings, 53/35 lbs
10 Sumo Deadlift High-pulls, 53/35 lbs
10 Goblet Squats, 53/35 lbs
Rest 45 secs
E2MOM for 10 mins: Strict Pull-ups and Ring PushupsEvery 2 mins for 10 mins do:
8 Strict Pull-ups
10 Ring Pushups
Scale to # reps you can manage for all 10 min.
5 rounds for time of:
10 Box Jump Overs (24″/20″)
10 Kettlebell Swings (53#/35#)
10 Sumo Deadlift High-pulls (53#/35#)
10 Goblet Squats (53#/35#)
Rest 45 secs
For time:
100 Double Unders
Squat Clean 2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Not touch and go
Happy 17th Birthday Jules!In 17 mins do:
Row 1000m
then in the remaining time AMRAP of:
6 Handstand Push-ups
6 Squat Cleans (165#/110#)
6 Lateral Burpee (Over Barbell)
Photo by @robcwilson
Happy birthday to Jules! Her mom wanted me program something gross. I think this probably did the trick. If you didn’t love this birthday workout then I know I did my job.
Group Flex Off:
Rich Froning completes the Liftoff – Event 3 – Workout (Powered by Rogue)
Thanksgiving Week Schedule:
– Closed on Thursday Thanksgiving Day (Nov. 26)
– Friday (Nov. 27) one class only at 10am
– Normal classes all other days
Every 1 min for 7 mins: Hang Power Snatches and Hang Squat SnatchesEvery 1 min for 7 mins do:
1 Hang Power Snatch
1 Hang Squat Snatch
Death By Power Snatch
With a continuously running clock perform:
1 Power Snatch (135#/95#) in the first 1 min,
2 Power Snatches (135#/95#) in the second 1 min
3 Power Snatches (135#/95#) in the third 1 min
…
Continuing this for as long as you are able.
(135#/95#)
Photo by @robcwilson
“Want to clean, squat and snatch more weight? Take a look at your footwear. The right pair of shoes can instantly put your body in a position to move more weight.” ~ www.theboxmag.com
Shoes Wisely www.theboxmag.com
“Sugar High” – CrossFit Journal [article]
Thruster 1-1-1-1-1Thruster 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
For time:
24 Wall Balls (20#/14#)
8 Bar Muscle-ups
21 Wall Balls
7 Bar Muscle-ups
18 Wall Balls
6 Bar Muscle-ups
15 Wall Balls
5 Bar Muscle-ups
12 Wall Balls
4 Bar Muscle-ups
9 Wall Balls
3 Bar Muscle-ups
Photo by @robcwilson
Thanksgiving Week Schedule:
– Closed on Thursday Thanksgiving Day (Nov. 26)
– Friday (Nov. 27) one class only at 10am
– Normal classes all other days
Muscle-up progression demo in ‘Merican and Chinese.
“Muscle-up Progression” from the CrossFit Level 1 Trainer Course – [video]
Close Grip Snatch 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Team WOD: EMOM Burpees and Max Rep Power CleansIn teams of 2 EMOM (every minute on the minute) for 20 minutes complete:
8 Burpees
With the time remaining max rep Power Cleans (155#/105#) as possible
Score total Power Clean reps as a team.
* Only one athlete works at a time per minute; alternate work every minute.
Strict Pull-ups : 6×5Strict Pull-ups 6×5
Rest as needed between sets.
Scale reps up or down as needed.
For time:
Row 750m
— then —
60 Toes-to-bars
150 Air Squats
— then —
Row 750m
* After the buy-in Row, break up the reps anyway you wish into any scheme. After completing all 60 T2B and 150 Squats, finish the cash-out row.
Front Squat (Pause) 2-2-2-2-2Front Squat (Pause) 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Hold a 3 second pause at the bottom of each squat
10-9-8-7-6-5-4-3-2-1 reps, for time of:
Hang Power Clean (135#/95#)
Front Squat (135#/95#)
Ring Dip
Photo by @robcwilson
Thanksgiving Week Schedule:
– Closed on Thursday Thanksgiving Day (Nov. 26)
– Friday (Nov. 27) one class only at 10am
– Normal classes all other days
Push Press 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:
10 Push Press (115#/75#)
10 Kettlebell Swings (53#/35#)
10 Box Jumps (24″/20″)
Photo by @robcwilson
Thank you to all of our Veterans! We have many in our own SRCF community (both former and current service members) and a heartfelt thanks goes out to each and every one of you for your patriotic service.
“Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.” ~crossfit.com
