Alt EMOM 10 mins: Squat Clean & Jerks and Squat Snatches
Every 1 min for 10 mins, alternating between:
3 Squat Clean & Jerks, pick load
3 Squat Snatches, pick load
Category: Pre Workout / Skill
Power Clean : 1 Rep Max
Power Clean : 1 Rep Max
Record your best Power Clean 1 Rep Max lift.
Team of 2 share a bar. 8 minutes on the clock starting from empty bar.
Advanced RX: Alt EMOM 10 mins: Clean & Jerks and Snatches & Holleyman
Advanced RX Class:
Alt EMOM 10 mins: Squat Clean & Jerks and Squat Snatches
Every 1 min for 10 mins, alternating between:
3 Squat Clean & Jerks, pick load
3 Squat Snatches, pick load
“Holleyman“
30 rounds for time of:
5 Wall Balls (20#/14#)
3 Handstand Push Ups
1 Power Clean (225#/155#)
BTWB
Photo by @robcwilson
“U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.” ~ CrossFit.com
So far we are at 6 people signed up for the Open. Do it now!
Update Show: Open Registration is LIVE
Results
Power Clean : 1 Rep Max & Team WOD: Rows, Wall Balls, Pull-ups, Overhead Sit-ups, Burpees
Power Clean : 1 Rep Max
Record your best Power Clean 1 Rep Max lift.
Team of 2 share a bar. 8 minutes on the clock starting from empty bar.
Team WOD: Rows, Wall Balls, Pull-ups, Overhead Sit-ups, Burpees
In teams of 2, complete for time:
2000m Row
120 Wall Balls (20#/14#)
80 Pull-ups
60 Overhead Sit-ups (35#/15# plate)
40 Burpees
* One partner works at a time.
** Chip through the exercises but split up reps however you wish. Must go in order (i.e. row, wall balls, and squats, etc.)
Post total time.
Bench Press 5-4-3-2-1
Bench Press 5-4-3-2-1
Bench Press 5-4-3-2-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Bench Press 5-4-3-2-1 & 3 RFT: Rows, Deadlifts and Box Jump Overs
Bench Press 5-4-3-2-1
Bench Press 5-4-3-2-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
3 RFT: Rows, Deadlifts and Box Jump Overs
3 rounds for time of:
Row 500m
12 Deadlifts (225#/155#)
21 Box Jump Overs (24″/20″)
BTWB
Photo by @robcwilson
Events:
Sign up for the Open! When you do make sure you register for the Open and choose our gym to be part of the SRCF team. Starts Feb. 25 and goes through Mar. 28 with one WOD per week. You can scale or go RX from week to week.
Registration for the 2016 Reebok CrossFit Games Open is now live!
Every 1 min for 8 mins: Squat Cleans and Front Squats
Every 1 min for 8 mins: Squat Cleans and Front Squats
Every 1 min for 8 mins do:
1 Squat Clean, pick load
3 Front Squats
EMOM for 8 mins: Squat Cleans and Front Squats & AMRAP 15 mins: Back Squats, Handstand Push Ups, Knees To Elbows and Muscle Ups
EMOM for 8 mins: Squat Cleans and Front Squats
Every 1 min for 8 mins do:
1 Squat Clean, pick load
3 Front Squats
AMRAP 15 mins: Back Squats, Handstand Push Ups, Knees To Elbows and Muscle Ups
Complete as many rounds as possible in 15 mins of:
10 Back Squats (135#/95#)
5 Handstand Push Ups
10 Knees To Elbows
5 Muscle Ups
BTWB
Photo by @robcwilson
Start signing up for the Open! When you do make sure you register for the Open and choose our gym to be part of the SRCF team.
Registration for the 2016 Reebok CrossFit Games Open is now live!
Power Snatch 1-1-1
Power Snatch 1-1-1
Power Snatch 1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Power Snatch 1-1-1 & 5 RFT: Power Snatches and Burpees & AMReps 2 mins: Toes-to-bars
Power Snatch 1-1-1
Power Snatch 1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMReps 2 mins: Toes-to-bars
As many reps as possible in 2 mins of:
Toes-to-bar
BTWB
Photo by @robcwilson
Events:
Tomorrow will be our 4th annual “Stop the Slop Challenge” begins Wednesday 1/13!
For the WOD on Wednesday plan on partnering up to judge/count then trading places. This is to ensure that movements and reps are good for both the test and re-test next month.
Weigh-in’s and buy-in tomorrow!
What is it?
“Stop the Slop” is both a 30 day Nutrition Challenge and a 30 Day Performance Challenge. For the next month the focus of “Stop the Slop” is not only to eat right, but also to clean up technique and form. Use this time to work on becoming more efficient in movements, transitions, and rest. Get more consistent at coming into the gym, recovering correctly, sleeping better and improving mobility. As the month moves on and your nutrition and performance improve, increase the intensity and see what results you get after the month is over.
You can choose to buy-in to either challenge ($25 per challenge). You do not have to do both. This will go into a pool to be paid out to each challenge winner. You can only win the challenge you buy into. Winners are based on % of weight loss for the 30 days and % improvement of time for the WOD. After 30 days we will re-test the WOD and conduct final weigh-in’s for both challenges.
* Weigh-in’s for the nutrition challenge and buy-in ($25) are due Wednesday, as well as buy-in ($25) for the Performance WOD. If you can’t make it in then weigh-in/buy-in and make up the WOD by end of day Thursday 1/14 (this is the only make-up day).
When: Official start and weigh-in begins Wed. 1/13 and Challenge ends with a re-test on Thursday 2/11.
We will follow last year’s challenges and rules. You get to choose which ones you participate in.
Details:
We will follow last year’s challenges and rules. You get to choose which ones you participate in.
Details:
- Date: Runs from Wed. 1/13 – Thurs. 2/11
- Buy-In: $25 per challenge (you can choose which challenge you want to participate in; 1, 2 or both)
- You could participate in the Performance Challenge and not the Nutrition Challenge. Or vice versa.
- Nutrition Challenge Weigh-in: In the gym beginning and end of challenge required for Nutrition Challenge only; no weigh-in during. (Stay away from the scale until it’s over)
- Whole30: If you don’t have one then ask us for a Whole9/SRCF Nutrition Guide and Whole30 Program handout (Comprehensive nutrition guide with practical info on how to implement, shop, prepare, and maintain a Paleo diet as well as a “how to” Whole 30 manual)
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- Cleanse: If you are intending to complete an Advocare 10 Day Cleanse or 10 Day Purium Cleanse then see Michelle to get set up
- Performance Challenge WOD: You will be paired up with another athlete to serve as your “judge/counter” to ensure everyone gets the most out of their “sweat equity”. We will run two waves each class so you can take turns judging/counting one another.
- There will be a new change to the WOD along with a different barbell movement this year.
- One winner in each category: 1) Nutrition Challenge, 2) Performance Challenge
- Nutrition Winner will be the person with highest % weight loss overall
- Performance Winner will be the person with the highest % time improved overall on the Performance WOD (scaling will remain the same for test/re-test unless the athlete chooses to move from scaled to RX – this would be your “gamble”)
- Prizes for the winners will be determined based on how many enter.