Pre Workout / Skill – Page 265

Alt EMOM 12 mins: Deadlifts and Hollow Rocks & AMRAP 10 mins: Deadlifts, Ball Slams, and Double Unders

Alt EMOM 12 mins: Deadlifts and Hollow Rocks

Every 1 min for 12 mins, alternating between:
3 Deadlifts, pick load
12 Hollow Rocks

BTWB

AMRAP 10 mins: Deadlifts, Ball Slams, and Double Unders

Complete as many rounds as possible in 10 mins of:
5 Deadlifts (155#/105#)
10 Ball Slams (30#/20#)
25 Double Unders

BTWB

Photo by @robcwilson

Reminder! Wear something repping your favorite sports team tomorrow for the Team WOD.

Holiday Hours (New Year’s Week):

All classes are running on normal schedule EXCEPT for below.

12/30: Friday limited hours (no sign-ups needed)
- 9:30am Class (Team WOD)
- 10:30am Class (Team WOD)
- 4pm Class (Team WOD)
12/31: Closed Saturday for New Year’s Eve

The Best of the 2016 Open

Results

Results cont

Front Squat 5-5-5

Rest as needed between sets.

BTWB

Front Squat 5-5-5 & FT: Row; 7x Front Squats and Ring Dips; Row

Front Squat 5-5-5

Rest as needed between sets.

BTWB

FT: Row; 7x Front Squats and Ring Dips; Row

For time:
Row 500m
— then —
7 rounds of:
7 Front Squats (135#/95#)
7 Ring Dips
— then —
Row 500m

BTWB

Photo by @robcwilson

Holiday Hours (New Year’s Week):

All classes are running on normal schedule EXCEPT for below.

12/30: Friday limited hours (no sign-ups needed)
- 9:30am Class (Team WOD)
- 10:30am Class (Team WOD)
- 4pm Class (Team WOD)
12/31: Closed Saturday for New Year’s Eve

Results

Results cont

Power Snatch 2-2-2-1-1-1 & FT: Twin Triplets

Power Snatch 2-2-2-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.
Sets of 2 should be TNG (Touch and Go)

BTWB

FT: Twin Triplets

For time:
3 rounds of:
7 Power Snatches (135#/95#)
14 Toes-to-bars
21 Box Jump Overs (24″/20″)
Rest 2 mins
— then —
3 rounds of:
7 Power Cleans (135#/95#)
14 Chest-to-bar Pull-ups
21 Box Jump Overs (24″/20″)

BTWB

Photo by @robcwilson

For this Friday’s team WOD (all classes) wear something repping your favorite Team!

Holiday Hours (New Year’s Week):

All classes are running on normal schedule EXCEPT for below.

12/30: Friday limited hours (no sign-ups needed)
- 9:30am Class (Team WOD)
- 10:30am Class (Team WOD)
- 4pm Class (Team WOD)
12/31: Closed Saturday for New Year’s Eve

Danny Broflex The Complete Second Season
Results

Results cont

Bench Press 2-2-2-2-2 & 10 RFT: Medicine Ball Cleans and Handstand Push Ups

Bench Press 2-2-2-2-2

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

BTWB

10 RFT: Medicine Ball Cleans and Handstand Push Ups

10 rounds for time of:
10 Medicine Ball Cleans (20#/14#)
5 Handstand Push Ups

BTWB

Photo of almost all of the 10# bumpers in the gym by @robcwilson

Holiday Hours (New Year’s Week):

All classes are running on normal schedule EXCEPT for below.

12/30: Friday limited hours (no sign-ups needed)
- 9:30am Class (Team WOD)
- 10:30am Class (Team WOD)
- 4pm Class (Team WOD)
12/31: Closed Saturday for New Year’s Eve

Behind the Scenes: CrossFit Mayhem Freedom, Part 6 CrossFit Journal

Results

Results cont

Bench Press 2-2-2-2-2

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

BTWB

EMOM for 8 mins: Squat Cleans and Front Squats & AMRAP 10 mins: Squat Cleans and Double Unders

EMOM for 8 mins: Squat Cleans and Front Squats

Every 1 min for 8 mins do:
1 Squat Clean, pick load
1 Front Squat, pick load

BTWB

AMRAP 10 mins: Squat Cleans and Double Unders

Complete as many rounds as possible in 10 mins of:
7 Squat Cleans (165#/110#)
30 Double Unders

BTWB

Photo by @robcwilson

Holiday Hours:

Christmas Week:

12/23: Friday limited hours
- “12 WOD’s of Christmas” annual workout; Sign-ups in the gym for a class spot!
- ~~9:30am~~ Class FULL
- ~~10:30am~~ Class FULL
- 11:15am (Second Wave) has a few slots remaining
- 4pm Class (Only 1 Wave, FULL!)
- Please come to the AM hours is possible, there will be only 1 class at 4pm with limited space and 1 wave of athletes. Sign up in the gym.
12/24: Closed Saturday for Christmas Eve
12/26: Monday 6am Class Cancelled!

New Year’s Week:

12/30: Friday limited hours (no sign-ups needed)
- 9:30am Class
- 10:30am Class
- 4pm Class
12/31: Closed Saturday for New Year’s Eve

Results
Results cont

Snatch Balance 1-1-1-1-1 & Chipper: Runs, Pull-ups, Push-up, Squat Ladder

Snatch Balance 1-1-1-1-1

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

BTWB

Chipper: Runs, Pull-ups, Push-up, Squat Ladder

For time:
Run 400m
20 Pull-ups
30 Push-ups
40 Air Squats
Run 400m
15 Chest-to-bar Pull-ups
25 Ring Dips
35 Front Squats (95#/65#)
Run 400m
10 Muscle-ups
20 Handstand Push-ups
30 Overhead Squats (95#/65#)

BTWB

Photo by @robcwilson

Holiday Hours:

Christmas Week:

12/23: Friday limited hours
- “12 WOD’s of Christmas” annual workout; Sign-ups in the gym for a class spot!
- ~~9:30am~~ Class FULL
- ~~10:30am~~ Class FULL
- 11:15am (Second Wave) has a few slots remaining
- 4pm Class (Only 1 Wave, FULL!)
- Please come to the AM hours is possible, there will be only 1 class at 4pm with limited space and 1 wave of athletes. Sign up in the gym.
12/24: Closed Saturday for Christmas Eve
12/26: Monday 6am Class Cancelled!

New Year’s Week:

12/30: Friday limited hours (no sign-ups needed)
- 9:30am Class
- 10:30am Class
- 4pm Class
12/31: Closed Saturday for New Year’s Eve

Results

Results cont

Back Squat 5-5-5-5-5 & FT: Rows, Double Unders, and Sit-ups

Back Squat 5-5-5-5-5

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

BTWB

FT: Rowing “Annie”: Rows, Double Unders, and Sit-ups

For time:
Row 500m
50 Double Unders
50 AbMat Sit-ups
Row 400m
40 Double Unders
40 AbMat Sit-ups
Row 300m
30 Double Unders
30 AbMat Sit-ups
Row 200m
20 Double Unders
20 AbMat Sit-ups
Row 100m
10 Double Unders
10 AbMat Sit-ups

BTWB

Photo by @robcwilson

Socks just arrived! For those who preordered they will be at the gym for the PM classes to pick up. Grab a pair for $20 for a great stocking stuffer!

New Hats and Beanies are coming! Preorder if you want one by posting the style/color to comments.
Cost: $20 each.
Brand: PukkaInc (same as Rogue uses and our last order of hats)
Styles: All hats are adjustable (not fitted) with embroidered or patch logo
Top: 4 designs in picture are Trucker style with a slight curved bill
Middle: Black Hat with Squatch design is also available with a flat bill option (Specify if you want this flat bill for this logo only)
Bottom: Beanies are fleece lined with a SnoRidge CF Tag on the outside edge (Choose Black w/black and white tag or Grey w/Hawks color tag)

Holiday Hours:

Christmas Week:

12/23: Friday limited hours
- “12 WOD’s of Christmas” annual workout; Sign-ups in the gym for a class spot!
- ~~9:30am~~ Class FULL
- ~~10:30am~~ Class FULL
- Second wave at 11:15am has a few slots remaining
- 4pm Class (Only 1 Wave, almost full!)
- Please come to the AM hours is possible, there will be only 1 class at 4pm with limited space and 1 wave of athletes. Sign up in the gym.
12/24: Closed Saturday for Christmas Eve

New Year’s Week:

12/30: Friday limited hours (no sign-ups needed)
- 9:30am Class
- 10:30am Class
- 4pm Class
12/31: Closed Saturday for New Year’s Eve

Results

Results cont

Hang Power Clean 7×1 & 10-9-8-7-6-5-4-3-2-1: Hang Power Cleans and Burpees

Hang Power Clean 7×1

Hang Power Clean 1-1-1-1-1-1-1

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

BTWB

10-9-8-7-6-5-4-3-2-1: Hang Power Cleans and Burpees

10-9-8-7-6-5-4-3-2-1 reps, for time of:
Hang Power Clean (135#/95#)
Burpee

BTWB

Photo by @robcwilson

Limited schedule this week and we kicked it off with a lung burner. Make sure you read below for the full holiday schedule!

We are also doing a preorder for SRCF Hats and Beanies in our Facebook group. Check it out to see all the options and to let us know if you want to order any.

Holiday Hours:

Christmas Week:

12/23: Friday limited hours
- “12 WOD’s of Christmas” annual workout; Sign-ups in the gym for a class spot!
- ~~9:30am~~ Class FULL
- 10:30am Class (Will run a second wave at 11:15am if needed)
- 4pm Class
- Please come to the AM hours is possible, there will be only 1 class at 4pm with limited space and 1 wave of athletes. Sign up in the gym.
12/24: Closed Saturday for Christmas Eve

New Year’s Week:

12/30: Friday limited hours
- 9:30am Class
- 10:30am Class
- 4pm Class
12/31: Closed Saturday for New Year’s Eve

Behind the Scenes: CrossFit Mayhem Freedom, Part 4 CrossFit Journal

Results

Results cont