Category: Pre Workout / Skill

Deadlift 2-2-2-2-2 & Alt EMOM 18 mins: Rows, Deadlifts and Strict Pull-ups

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.
* Touch and Go.

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Alt EMOM 18 mins: Rows, Deadlifts and Strict Pull-ups

Every 1 min for 18 mins, alternating between:
Row M 150m / F 125m
9 Deadlifts, 225/155 lbs
5 Strict Pull-ups
* Touch and Go.

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Photo by @robcwilson

Here’s a better photo of the color options for the blankets (the first was bad lighting). Preorder is on FB or you can order in the gym.
What, When, Why: Chalk – Let’s take a deeper dive into the structure and function of every CrossFitter’s favorite fine white powder (we hope!)

Results

Results cont

Lifting: 1 Snatch Balance + 1 Overhead Squat & 2x AMRAP 5 mins: Overhead Squats, Toes-to-bars and Double Unders

Lifting: 1 Snatch Balance + 1 Overhead Squat

Find a max for the complex:

1 Snatch Balance + 1 Overhead Squat
* From rack.  Scale to 2 OHS.

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2x AMRAP 5 mins: Overhead Squats, Toes-to-bars and Double Unders

For 2 cycles:
AMRAP in 5 mins of:
8 Overhead Squats (95#/65#)
8 Toes-to-bars
25 Double Unders

Rest 1 min between each cycle.
For each cycle restart the AMRAP.
* Repeat the AMRAP twice. Rest 1 Minute between each 5 minute AMRAP.

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Bench Press & 10 RFT: Muscle-ups, Handstand Push-ups and Kettlebell Swings

Bench Press 4-4-4-4

Bench Press 4-4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.

Muscle-up Practice

Practice muscle-ups

After bench press take 5 mins. to practice progressions or warm-up your MU’s or dips

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10 RFT: Muscle-ups, Handstand Push-ups and Kettlebell Swings

10 rounds for time of:
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings (70#/53#)

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Photo by @robcwilson
Congrats to Mike M. for passing the Advanced RX Skills test tonight! After a whole bunch of hard work, practice and prep he cruised through it.
Considering dropping in to another CrossFit affiliate?  Read on and don’t be a jerk!
The Wrong Kind of Jerk
now in the CrossFit Journal

Results

Results cont

Front Squat: 7RM & 21-15-9: Front Squats, Burpees and Pull-ups

Front Squat: 7RM

Find your Front Squat 7 Rep Max.

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21-15-9: Front Squats, Burpees and Pull-ups

21-15-9 reps, for time of:
Front Squat (95#/65#)
Burpee
Pull-up

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Blanket Model Photo by @robcwilson
Michelle shows off the SRCF blanket during post WOD snuggie time.

If you want to preorder one then go to the FB Group on the preorder post for more details on price, size and colors and note your color choice. These blankets are huge, soft, warm and we will NOT be ordering extras or another order this winter.

Next Up: 2017 CrossFit Lift-Off Powered by Rogue Fitness

Advanced RX: EMOM 10 Min Squat Clean & Pt. 1: 25 RFT: Burpees, Squat Cleans and Handstand Push-ups & E2MOM for 10 minutes Run and Pushups

Advanced RX Class:

EMOM 10 Min Squat Clean

1 Squat Clean, pick load

Every 1 min for 10 mins.

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Pt. 1: 25 RFT: Burpees, Squat Cleans and Handstand Push-ups

25 rounds for time of:
3 Burpees
1 Squat Clean (185#/125#)
2 Handstand Push-ups

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E2MOM for 10 minutes Run and Pushups

Every 2 min for 10 minutes perform:
200m Run
15 Push-ups

The quicker you finish the more rest you have. If you go over the 2 minutes continue on the next 2 minute interval.
Post round times.

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Photo by @robcwilson
SRCF Teens Class begins this Wed. on 10/18. Classes will be every WEd. from 5-6pm and Sat. from 10:30am to 11:30am. We will run 10 sessions until 11/18 and take off the week of Thanksgiving.  After the Holiday we will start another session. Details are below:

  • Coach Lynn will teach ages 10-15 years old
  • Times: Each Wed. 5-6pm and Sat. 10:30-11:30am
  • Teens can sign up for just 1 or both (2) classes per week
  • Cost is $150 for 10 Sessions ($75 for 5 sessions)
  • Focus will be learning proper technique and lifting basics followed by a short workout of the day
  • Note: Saturday class is after the normal Team WOD and during Adv RX Class. This is NOT an open gym time for additional workouts.
  • 10 session from 10/18 through 11/18
  • Sign-up through MindBody
    • Select “Services” Tab and then CF Kids in the dropdown to pay
    • Choose 10 classes or 5 classes

SRCF Blankets are for sale! These are super soft large blankets that feel like your favorite hoody! They come in six colors and measure 62″x78″. Cost is $35 each. To preorder please post in the FB Group or let us know in the gym.
Colors to choose from are (From L to R; Top top row first):

  • Carbon Charcoal
  • Heather Pacific Blue
  • Nickel Gunmetal Grey
  • Heather Red
  • Heather Green
  • Heather Midnight Blue

Results

12 Minutes of Skill Work

12 Minutes of Skill Work

Skill Work

12 Minutes to practice skills you need work on, not the ones you love to work on, the ones you NEED to work on.

If you can kind of do the skill, now work on form & range of motion, not weight.

For example: double unders, kipping pull ups, butterfly pull ups, muscle up progressions, handstands, handstand walk, handstand push up progressions, snatches (perfect form), overhead squats (perfect form).

This is not hang out and visit time, this is SKILL WORK TIME. Maybe work on 2 different skills!

Post what you did and the specifics in the comments.

You only have 12 minutes.

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SNORIDGE CROSSFIT