Category: Pre Workout / Skill

Front Squat 5-5-5-5 & AMRAP 12 mins: Front Squats, Lateral Burpee Over Barbells and Sumo Deadlift High-pulls

Front Squat 5-5-5-5

Front Squat 5-5-5-5

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

BTWB

AMRAP 12 mins: Front Squats, Lateral Burpee Over Barbells and Sumo Deadlift High-pulls

Complete as many rounds as possible in 12 mins of:
10 Front Squats (95#/65#)
10 Lateral Burpee Over Barbells
10 Sumo Deadlift High-pulls (95#/65#)

BTWB
Photo by @robcwilson
The Patch logo T’s are on the way and will be here this week 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!
    • 0930 class
    • 1030 class
    • 1130 class
    • 1600 class (4pm)
  • 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

Bjorgvin Gudmundsson and Annie Thorisdottir Win the 2017 Dubai Fitness Championship

Results

Results cont

Advanced RX: EMOM for 10 mins: Power Clean & 3 RFT: Muscle Ups, Wall Balls, Handstand Push Ups and Power Cleans

Advanced RX Class:

EMOM for 10 mins: Power Clean

2 Power Cleans, pick load

Every 1 min for 10 mins.

BTWB

3 RFT: Muscle Ups, Wall Balls, Handstand Push Ups and Power Cleans

3 rounds for time of:
6 Muscle Ups
30 Wall Balls (20#/14#)
12 Handstand Push Ups
15 Power Cleans (135#/95#)

BTWB
Photo by @robcwilson
HOLIDAY SCHEDULE:

  • Next week we will have a normal class schedule Monday 12/18 through Thursday 12/21
  • Stay tuned for the Friday 12/22 schedule but plan on limited class times with the annual SRCF “12 Days of Christmas” WOD
  • 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

Lifting: Hang Squat Cleans and Weighted Ring Dips & 5 RFT: Thrusters, Kettlebell Swings and AbMat Sit-ups

Lifting: Hang Squat Cleans and Weighted Ring Dips

Hang Squat Clean 2-2-2-2, using heaviest weight per set
Weighted Ring Dip 4-4-4-4, using heaviest weight per set
* Alternate Hang Clean sets with Dips.

BTWB

5 RFT: Thrusters, Kettlebell Swings and AbMat Sit-ups

5 rounds for time of:
10 Thrusters (95#/65#)
20 Kettlebell Swings (53#/35#)
30 AbMat Sit-ups

BTWB
Photo by @robcwilson
HOLIDAY SCHEDULE:

  • Next week we will have a normal class schedule Monday 12/18 through Thursday 12/21
  • Stay tuned for the Friday 12/22 schedule but plan on limited class times with the annual SRCF “12 Days of Christmas” WOD
  • Saturday 12/23 the gym is CLOSED
  • Monday 12/25 the gym is CLOSED

Results

Results cont

Alt EMOM 10 mins: Power Snatch (Touch & Go) and Double Unders & AMRAP 15 mins: Rope Climbs, Power Snatches and Run

Alt EMOM 10 mins: Power Snatch (Touch & Go) and Double Unders

Every 1 min for 10 mins, alternating between:
3 Power Snatch (Touch & Go) pick load
30 Double Unders

BTWB

AMRAP 15 mins: Rope Climbs, Power Snatches and Run

Complete as many rounds as possible in 15 mins of:
2 Rope Climbs 15 ft
20 Power Snatches (75#/55#)
Run 200m

BTWB
Photo by @robcwilson

Results

Results cont

Jerk: 2RM & 18-15-12-9-6-3: Row Cal, Box Jump Overs and Dumbbell Push Jerks

Jerk: 2RM

Find your Jerk 2 Rep Max.
* Split or Push

BTWB

18-15-12-9-6-3: Row Cal, Box Jump Overs and Dumbbell Push Jerks

18-15-12-9-6-3 reps, for time of:
Row Calories
Box Jump Over (24″/20″)
Dumbbell Push Jerk (Pick load)

BTWB
Photo by @robcwilson

Four Ways to Scale Pull-Ups Without Bands

Want to aid your recovery and avoid injury?  Get a deep tissue massage. Regularly! I get one every three weeks and it has done wonders for me in avoiding some of the routine recurring training injuries I used to have every few months.

Benefits of Sports Massages for CrossFitters

Results

Results cont