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Push Jerk 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
3 RFT: Run, Hang Power Clean & Jerks and Air3 rounds for time of:
Run 400m
20 Hang Power Clean & Jerks (95#/65#)
40 Air Squats
Front Squat 5-5-5-5-5Front Squat 5-5-5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
Complete as many rounds as possible in 10 mins of:
5 Front Squats (155#/105#)
7 Handstand Push-ups
9 Pull-ups
Photo by @robcwilson
We’re back! The 10th Annual CrossFit Games are over and we want to sincerely thank the coaches who all helped to cover the class schedule with minimal impact! We already can’t wait for next year and to see where the Games will move to as this was the last year in Carson.
Events:
Our summer picnic potluck is coming up in August! Mark your calendars!
Front Squat 5-5-5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
Bench Press 5-5-5-5-5Bench Press 5-5-5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
Complete as many rounds as possible in 16 mins of:
Run 200m
20 Wall Balls (20#/14#)
10 Toes-to-bars
Every 1 min for 10 mins, alternating between:
3 Deadlifts, pick load
4 Strict Pull-ups
Alt EMOM 10 mins: Deadlifts and Strict Pull-upsEvery 1 min for 10 mins, alternating between:
3 Deadlifts, pick load
4 Strict Pull-ups
For time:
45 Row (calories)
45 Deadlifts (225#/155#)
45 Pull-ups
45 Lateral Burpee (Over Barbell)
Photo by @robcwilson
Back Squat 2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 15 mins: Kettlebell Swings, Box Jumps and Ring DipsComplete as many rounds as possible in 15 mins of:
10 Kettlebell Swings (70#/53#)
10 Box Jumps (24″/20″)
10 Ring Dips
6-9-12-15 reps, for time of:
Run 400m
Power Snatch (135#/95#)
Photo by @robcwilson
Ascending rep scheme madness today!
Schedule:
The 2016 CF Games have begun! See below for schedule impacts.
Squat Clean 1-1-1-1-1, using heaviest weight per set
Front Squat 2-2-2-2-2, using heaviest weight per set
Complex 1+2
Squat Clean 1-1-1-1-1, using heaviest weight per set
Front Squat 2-2-2-2-2, using heaviest weight per set
Complex 1+2
5 RFT: Thrusters, Hang Power Cleans and Ball Slams5 rounds for time of:
5 Thrusters (115#/75#)
10 Hang Power Cleans (115#/75#)
15 Ball Slams (30#/20#)
Photo by @robcwilson
Schedule:
The 2016 CF Games have begun! See below for schedule impacts.
This afternoon was the first SRCF Tweens and Teens class and they all had fun learning to squat and finishing with a good workout with a “Baseline” AMRAP. This week they will learn basic kettlebell swings (eye level) and kettlebell deadlifts, the push press as well as box jumps and some other skills. Workouts are programmed to be scaled versions of the daily gym WOD but within a rep scheme and timeframe that is suitable. Fitness related games and activities are also added in addition to learning proper movement. Weight is allowed as technique is demonstrated at the individual level. If you are interested in signing up let us know!
Registration covers three weeks so if they can’t make a certain week due to vacation or other camps their registration will continue into the next session (or we can prorate). We will be taking registrations at any time so no need to wait until August.
SRCF Tweens and Teens Class:
Classes will feature a warm-up, skill or lift focus (example: proper running / rowing technique, jump rope, range of bodyweight movements, press, deadlift, squat, power clean and power snatch, etc.), then a CrossFit workout scaled appropriately, as well as a game or activity cool down. Classes will run approximately 50 minutes long. They will learn proper form and weight will be allowed as form and technique dictates (at the discretion of the coach). Most importantly it will be fun!
Note:
