Community. Coaching. Caring.
Squat Snatch 1-1-1-1-1Squat Snatch 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
3 rounds for time of:
Run 400m
21 Handstand Push-ups
12 Hang Squat Snatches (135#/95#)
Photo by @robcwilson
SRCF Open Athlete Count:
We are up to 21 signed up for.
Squat Clean 3-3-3-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
*Touch and go for 3
“2009 CrossFit Games Final Chipper”For time:
15 Squat Cleans (155#/105#)
30 Toes To Bars
30 Box Jumps (24″/20″)
15 Muscle Ups
30 Dumbbell Push Press (40#/25#)
30 Double Unders
15 Thrusters (135#/95#)
30 Pull-ups
30 Burpees
300 feet Overhead Walking lunge (45#/25# bumper)
Post total time.
Photo by @robcwilson
Happy birthday to my personal favorite Coach! Michelle picked the final Games chipper from 2009 for her birthday workout. This WOD brings back memories from our first vacation to watch the CrossFit Games in Aromas, CA. Watching Games athletes do this is much better than doing it yourself.
We are up to 20 athletes signed up for the Open. Get signed up as we are looking for at least 50!
Squat Clean 3-3-3-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Touch and go for 3
6 rounds for time of:
10 Pull-ups
20 Kettlebell Swings (53#/35#)
30 Double Unders
The ChiefFor 5 cycles:
AMRAP in 3 mins of:
3 Power Cleans (135#/95#)
6 Push-ups
9 Air Squats
Rest 1 min between each cycle.
For each cycle restart the AMRAP.
Partial rounds count for each cycle.
Photo by @robcwilson
We are up to 18 people registered for the CrossFit Open (only 3 women). Sign up now! You will want to be a part of the Open once “Friday Night Lights” rolls around.
For details on the Games Season including the Open and Regionals see below.
Events:
Next Friday night 1/29 the ladies of SRCF are organizing a snow tubing trip up to Snoqualmie Summit. Details are on the whiteboard at the gym.
2016 Reebok CrossFit Games Season Schedule
Every 1 min for 11 mins: Hang Squat Snatch2 Hang Squat Snatches, pick load
Every 1 min for 11 mins.
Regrip between reps is okay
7 rounds for time of:
7 Front Squats (135#/95#)
7 Box Jump (30″/24″)
7 Ring Dips
Photo by @robcwilson
Are you a member of the law enforcement, firefighter or military profession? There is a new category in the Open this year that will allow you to rank and compare your fitness against those in your community. See the video.
“New Open Leaderboard Categories With Larry Moss” – [video]
Every 1 min for 10 mins, alternating between:
2 Rope Climbs
15 Weighted Sit-ups, 25 lbs
Scale to 1 rope climb or 2:1 supine rope climb. (25#/15#) hold bumper on chest, feet flat on floor, no AbMat. You can hook feet under DB’s.
Alt EMOM 10 mins: Rope Climbs and Weighted Sit-upsEvery 1 min for 10 mins, alternating between:
2 Rope Climbs (15 ft.)
15 Weighted Sit-ups (25#/15#)
As many reps as possible in 8 mins of:
Row 1000m
Burpee Pull-up
Photos by @robcwilson
Seems like weighted sit-ups make everyone happy.
Please check the “Lost and Found” box by the WOD books. We are accumulating enough to start making the clothing into medicine balls. Whatever is left will be donated by this weekend so clear it out!
Events:
Register for the 2016 Open. Right now we are up to 13 people registered for the gym. Don’t wait, sign up now! There are 36 days remaining.
2016 Open Registration is LIVE
Push Press 2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Push Press 2-2-2-2Push Press 2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
3 rounds for time of:
Run 200m
50 Double Unders
25 Thrusters (95#/65#)
Back Squat : 2 Rep Max