Category: Pre Workout / Skill

Squat Snatch 1-1-1-1-1 & 5 RFT: Power Snatches and Box Jump Overs

Squat Snatch 1-1-1-1-1

Squat Snatch 1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

BTWB

5 RFT: Power Snatches and Box Jump Overs

5 rounds for time of:
10 Power Snatches (95#/65#)
10 Box Jump Overs (24″/20″)

BTWB

Bench Press 8-8-8 & Alt EMOM 21 mins: Burpees, Kettlebell Swings and Double Unders

Bench Press 8-8-8

Bench Press 8-8-8

Use the heaviest weight you can for each set.
Rest as needed between sets.

BTWB

Alt EMOM 21 mins: Burpees, Kettlebell Swings and Double Unders

Every 1 min for 21 mins, alternating between:
10 Burpees
12 Kettlebell Swings (70#/53#)
30 Double Unders

BTWB

Photo by @robcwilson
Last night was Coach Jeremy’s last class (for now). We are truly thankful for all of the years of coaching he has put into the gym and helped so many people in our SRCF community! He has been a rock steady friend as well as a fixture of our coaching staff and gym for a long time going back to our first space on the corner after we outgrew our garage. We hope this “retirement” is a much needed break and we see him back in the New Year. We will all miss you Jeremy!
We’re also excited that we are welcoming three new coaches onboard with Peter, Rob W., and Shay starting in 2018! They will be taking over a few evening classes starting next week so give them a warm welcome and be sure to ask them “what’s a thruster?”!
The Double-Under
The Bench Press

Results

Results cont

Deadlift 2-2-2-2-2 & 3 RFT: Rows, Sit-ups and Deadlifts

Deadlift 2-2-2-2-2

Deadlift 2-2-2-2-2

Use the heaviest weight you can for each set.
Rest as needed between sets.

BTWB

3 RFT: Rows, Sit-ups and Deadlifts

3 rounds for time of:
Row 500m
50 Sit-up (abmat)
15 Deadlifts (225#/155#)

BTWB
Photo by @robcwilson
Always late got the perfect tank for Christmas…
Tomorrow will be a new type of WOD that we haven’t done in quite awhile. It will be a combined strength, conditioning, mental toughness, and technique test. Strategy will play a part, and you can’t just go into it without a plan.  The “Bear Complex” is coming.
HOLIDAY SCHEDULE:

  • Normal class schedule Tuesday 12/26 through Friday 12/29
  • Saturday 12/30 the gym is CLOSED
  • Monday 1/1 the gym is CLOSED

Teens Class:

  • Wednesday 12/27 no class
  • Saturday 12/30 the gym is CLOSED; no class
  • Teens Class resumes next Wed. 1/3 at 5pm

OnRamp:

  • Our next OnRamp begins next Tues. 1/2 at 7pm and will run Thur. 1/4, Sat. 1/6, and Mon. 1/8

Results

Results cont

Back Squat 2-2-2 & FT: Air Squats, Chest-to-bar Pull-ups, and Ring Dips

Back Squat 2-2-2

Back Squat 2-2-2

Use the heaviest weight you can for each set.
Rest as needed between sets.

BTWB

FT: Air Squats, Chest-to-bar Pull-ups, Ring Dips

For time:
50 Air Squats
15 Chest-to-bar Pull-ups
15 Ring Dips
40 Air Squats
12 Chest-to-bar Pull-ups
12 Ring Dips
30 Air Squats
9 Chest-to-bar Pull-ups
9 Ring Dips
20 Air Squats
6 Chest-to-bar Pull-ups
6 Ring Dips
10 Air Squats
3 Chest-to-bar Pull-ups
3 Ring Dips

BTWB
Photo by @robcwilson
Welcome back! Time to work off all those Christmas cookies and cocktails. We hope everyone had a Happy Holidays and is looking forward to a safe and healthy New Year!
HOLIDAY SCHEDULE:

  • Normal class schedule Tuesday 12/26 through Friday 12/29
  • Saturday 12/30 the gym is CLOSED
  • Monday 1/1 the gym is CLOSED

Teens Class:

  • Wednesday 12/27 no class
  • Saturday 12/30 the gym is CLOSED; no class
  • Teens Class resumes next Wed. 1/3 at 5pm

OnRamp:

  • Our next OnRamp begins next Tues. 1/2 at 7pm and will run Thur. 1/4, Sat. 1/6, and Mon. 1/8

Results

Results cont

Lifting: Bench Press and Weighted Pull Ups & 5 RFT: Runs, Med Ball Cleans, Handstand Push-ups and Rows

Lifting: Bench Press and Weighted Pull Ups

Bench Press 3-3-3, using heaviest weight per set
Weighted Pull Up 3-3-3, using heaviest weight per set
* Alternate sets

BTWB

5 RFT: Runs, Med Ball Cleans, Handstand Push-ups and Rows

5 rounds for time of:
Run 200m
12 Medicine Ball Cleans (20#/14#)
9 Handstand Push-ups
Row 200m

BTWB
Photo by @robcwilson
HOLIDAY SCHEDULE:

  • Saturday 12/23 the gym is CLOSED
  • Monday 12/25 the gym is CLOSED
  • Next week we will have a normal class schedule Tuesday 12/26 through Friday 12/29
  • Saturday 12/30 the gym is CLOSED
  • Monday 1/1 the gym is CLOSED

Teens Class:

  • Wednesday 12/27 no class
  • Saturday 12/30 the gym is CLOSED; no class
  • Class resumes Wed. 1/3 at 5pm

Results

Results cont

Squat Snatch 1-1-1-1 & AMRAP 10 mins: Overhead Squats, Double Unders and AbMat Sit-ups

Squat Snatch 1-1-1-1

Squat Snatch 1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

BTWB

AMRAP 10 mins: Overhead Squats, Double Unders and AbMat Sit-ups

Complete as many rounds as possible in 10 mins of:
12 Overhead Squats (95#/65#)
24 Double Unders
12 AbMat Sit-ups

BTWB

Photo by @robcwilson

The Teens class knocked out their version of the 12 Days of Christmas WOD tonight! Theirs was similar to the main gym version with a slight shuffling of some movements and a couple swapped out. It was still tough and they all gave it a big thumbs up! 😉
HOLIDAY SCHEDULE:

  • This week we will have a normal class schedule through Thursday 12/21
  • Friday 12/22 we will have limited class times (with sign-ups) with the annual SRCF “12 Days of Christmas” WOD. Sign up for a wave in the gym.  Wear some festive attire or an ugly holiday sweater!
  • Link to 12 WOD’s of Christmas
    • 0930 class (Class Full)
    • 1030 class (Class Full)
    • 1130 class
    • 1600 class (4pm) (almost full)
    • 1700 class (5pm)
  • Saturday 12/23 the gym is CLOSED
  • Monday 12/25 the gym is CLOSED

Teens Class:

  • Saturday 12/23 the gym is CLOSED

Results

Results cont

Jerk: 1RM & FT: Row and Hand Release Push-up Ladder

Jerk: 1RM

Find your Jerk 1 Rep Max.
* Split or Jerk from rack.

BTWB

FT: Row and Hand Release Push-up Ladder

For time:
Row 500m
10 Push-up (hand release)
Row 400m
15 Push-up (hand release)
Row 300m
20 Push-up (hand release)
Row 200m
25 Push-up (hand release)
Row 100m
30 Push-up (hand release)

BTWB
Photo by @robcwilson
The Patch logo T’s are on the way and will be here Thursday just in time for Christmas and the holidays! We will post when they are available to pick up.
HOLIDAY SCHEDULE:

  • This week we will have a normal class schedule Monday 12/18 through Thursday 12/21
  • Friday 12/22 we will have limited class times (with sign-ups) with the annual SRCF “12 Days of Christmas” WOD. Sign up for a wave in the gym.  Wear some festive attire or an ugly holiday sweater!
  • Link to 12 WOD’s of Christmas
    • 0930 class (Class Full)
    • 1030 class
    • 1130 class
    • 1600 class (4pm) (almost full)
    • 1700 class (5pm)
  • Saturday 12/23 the gym is CLOSED
  • Monday 12/25 the gym is CLOSED

Teens Class:

  • Wednesday 12/20 we will have normal class schedule 5pm
  • Saturday 12/23 the gym is CLOSED

Results

Results cont