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Alt EMOM 10 mins: Deadlifts and Ring DipsEvery 1 min for 10 mins, alternating between:
3 Deadlifts, pick load
6 Ring Dips
5 rounds for time of:
10 Deadlifts (225#/155#)
10 Lateral Burpee (Over Barbell)
Overhead Squat 5-4-3-2-1Overhead Squat 5-4-3-2-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
For time:
3 rounds of:
10 Power Snatches (75#/55#)
10 Handstand Push-ups
— then —
3 rounds of:
10 Hang Power Snatches (75#/55#)
10 Toes-to-bars
— then —
3 rounds of:
10 Overhead Squats (75#/55#)
30 Double Unders
Photo by @robcwilson
With the arrival of winter weather please stay tuned to both our Facebook group (link at the bottom of the website) and also to this daily website WOD post for any announcements concerning potential closing or canceling classes due to snow/ice.
Shoulder Press 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Shoulder Press 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 12 mins: Ball Slams, Box Jump Overs and Rope ClimbsComplete as many rounds as possible in 12 mins of:
14 Ball Slams (30#/20#)
7 Box Jump Overs (24#/20#)
1 Rope Climb (15 ft.)
10 rounds for time of:
7 Sumo Deadlift High-pulls (95#/65#)
7 Front Squats (95#/65#)
7 Push Jerks (95#/65#)
FaLaLaLaLa Flex Theme Photo by @robcwilson
The Open is coming in Feb. Expect to see more “light to medium load” and longer duration conditioning WOD’s mixed in (which we have been doing now for the past month plus).
SRCF Teens Session ends next week on Thursday 12/15!
Chest-to-Bar Pull-Ups: Common Faults
from the Competitor’s Course
Bench Press 8-6-4-2Bench Press 8-6-4-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
For time:
10 Burpee Muscle Ups
30 Kettlebell Swings, pick load
100 Double Unders
30 Kettlebell Swings, pick load
10 Burpee Muscle Ups
Sub 10 Burpee Pull-ups
3 rounds for time of:
21 Wall Balls (20#/14#)
15 Toes-to-bars
9 Squat Snatches (115#/75#)
Photo by @robcwilson
The below movements are part of what we use for almost every warm-up when we snatch. Familiarize yourself with the terminology, movement, and technique below.
Push Press 5-5-3-3-1-1-1Push Press 5-5-3-3-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Complete as many rounds as possible in 12 mins of:
10 Clean & Jerks (115#/75#)
Run 200m
Photo by @robcwilson
Super long boring workout video but a good look at Rich Froning’s new HUGE gym with him training with his team, CF Games 2015 Teens champ and 2016 3rd place athlete Angelo DiCicco and a couple of fit NASCAR Drivers.
100’s Workout – Rich Froning, Danica Patrick and Ricky Stenhouse
Tips for those wanting a faster rope climb:
