Alt EMOM 10 mins: Deadlifts and Double Unders
Every 1 min for 10 mins, alternating between:
3 Deadlifts, pick load
30 Double Unders
Category: Pre Workout / Skill
Alt EMOM 10 mins: Deadlifts and Double Unders & 5 RFT: Runs, Rope Climbs and Deadlifts
Alt EMOM 10 mins: Deadlifts and Double Unders
Every 1 min for 10 mins, alternating between:
3 Deadlifts, pick load
30 Double Unders
5 RFT: Runs, Rope Climbs and Deadlifts
5 rounds for time of:
Run 200m
2 Rope Climbs
10 Deadlifts (225#/155#)
BTWB
Photo by @robcwilson
Kelby was pretty excited to have the gym all to himself at 6pm with no one to coach…
Congrats to Debbie on her 100th WOD yesterday and to Genie who hit 99 today and will cross the 100 mark this week! They were in the same OnRamp and even though they go to different class times it seems their consistency is in synch.
Class Schedule:
4th of July:
- Monday 7/4 we will have only ONE class at 0930
- All other classes are cancelled. We will celebrate ‘MERICA with a team WOD!
OnRamp:
July OnRamp is full but we are taking spots for August (starts 8/2 on Tuesday at 7pm). Email us or use the contact us form on this site for more info.
Events:
Mark your calendars! On August 7th (Sunday) at 2 pm we are planning a SRCF Summer Potluck BBQ at Jeanne Hansen Park in Snoqualmie Ridge. Having it at the park means space for games, kiddos, and using the picnic shelter and grills. Bring your own food to grill and a dish to share.
Lifting: Shoulder Press and Push Press & 5 RFT: Box Jumps, Push Press and Hollow Rocks
Lifting: Shoulder Press and Push Press
Shoulder Press 2-2-2-2, using heaviest weight per set
Push Press 1-1-1-1, using heaviest weight per set
* Complete 4×2 Press then 4×1 Push Press
5 RFT: Box Jumps, Push Press and Hollow Rocks
5 rounds for time of:
15 Box Jumps (24″/20″)
15 Push Press (95#/65#)
15 Hollow Rocks
BTWB
Photo by @robcwilson
Coaching Tip:
When performing a Hollow Rock you should not have your feet “bouncing” or “rebounding” off the ground. The hollow position should be tight with arms overhead and straight and legs extended, with a shallow rocking motion. Scale to one knee to chest, or scale further to a “Rocking L Sit” position.
Class Schedule:
4th of July: This Monday we will have only ONE class at 0930. All other classes are cancelled. We will celebrate ‘MERICA with a team WOD!
Snatch 1-1-1-1-1 & 4 RFT: Runs and Burpee Pull-ups
Snatch 1-1-1-1-1
Snatch (Squat) 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
4 RFT: Runs and Burpee Pull-ups
4 rounds for time of:
Run 400m
15 Burpee Pull Ups
BTWB
Photo by @robcwilson
Events:
Mark your calendars! On August 7th (Sunday) at 2 pm we are planning a SRCF Summer Potluck BBQ at Jeanne Hansen Park in Snoqualmie Ridge. Having it at the park means space for games, kiddos, and using the picnic shelter and grills. Bring your own food to grill and a dish to share.
Squat Clean 1-1-1-1-1 & Elizabeth
Squat Clean 1-1-1-1-1
Squat Clean 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Elizabeth
21-15-9 reps, for time of:
Squat Clean (135#/95#)
Ring Dip
BTWB
Photo by @robcwilson
“Elizabeth” is meant to be done with full cleans. The “Power Clean” version is far faster and far more fun, but this one just needed to be our Benchmark “Girl” of the Week. What will next week bring?
Scaling ring dips to strict dips using dumbbells on tall boxes is a recommended set up instead of using bands on the rings to build strength.
Bench Press 5-5-5-5
Bench Press 5-5-5-5
Bench Press 5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
Bench Press 5-5-5 & 4 RFT: Rows, Push-ups and Snatches
Bench Press 5-5-5
Bench Press 5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
4 RFT: Rows, Push-ups and Snatches
4 rounds for time of:
Row 250m
20 Push-up (hand release)
10 Squat Snatches (95#/65#)
Rest 1 min
EMOM for 7 mins: Power Cleans, Hang Squat Cleans and Front Squats & FT: Double Unders, Pull-ups, Front Squats
EMOM for 7 mins: Power Cleans, Hang Squat Cleans and Front Squats
Every 1 min for 7 mins do:
1 Power Clean, pick load
1 Hang Squat Clean, pick load
1 Front Squat, pick load
FT: Double Unders, Pull-ups, Front Squats
For time:
100 Double Unders
30 Pull-ups
30 Front Squats (135#/95#)
30 Pull-ups
100 Double Unders
BTWB
Photo by @robcwilson
The 2016 CrossFit Games are less than a month away and we are working across the coaches on coverage to minimize disruptions to our class schedule. Stay tuned!
Events:
Summer’s here so that means suns out, grills out! We are looking into planning a SRCF Summer Potluck BBQ at Jeanne Hansen Park in Snoqualmie Ridge in July or August (depending on availability). Having it at the park means space for games, kiddos, and using the picnic shelter and grills. We are trying to gauge interest so let us know if you are “in”!
Deadlift 3-3-3-3 & Diane
Deadlift 3-3-3-3
Deadlift 3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Diane
21-15-9 reps, for time of:
Deadlift (225#/155#)
Handstand Push-up
BTWB
Photo by @robcwilson
Benchmark Girl for the week is done. Next week will bring another classic test.
Alt EMOM 10 mins: Strict Pull-ups and Ring Dips & 25-20-15-10-5: Wall Balls, Kettlebell Swings and Box Jump Overs
Alt EMOM 10 mins: Strict Pull-ups and Ring Dips
Every 1 min for 10 mins, alternating between:
5 Strict Pull-ups
5 Ring Dips
25-20-15-10-5: Wall Balls, Kettlebell Swings and Box Jump Overs
25-20-15-10-5 reps, for time of:
Wall Ball (20#/14#)
Kettlebell Swing (70#/53#)
Box Jump Over (24″/20″)