Squat Clean : 1 Rep Max
Record your best Squat Clean 1 Rep Max lift.
Team WOD: 8 minutes on the clock as a team of 2 for each partner to find a 1RM clean. Share bar and start empty.
Category: Pre Workout / Skill
Power Clean 2-2-2-2-2
Power Clean 2-2-2-2-2
Power Clean 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Touch and Go
Power Clean 2-2-2-2-2 & 5 RFT: Power Cleans, Handstand Push-ups and Double Unders
Power Clean 2-2-2-2-2
Power Clean 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Touch and Go
5 RFT: Power Cleans, Handstand Push-ups and Double Unders
5 rounds for time of:
4 Power Cleans (185#/135#)
8 Handstand Push-ups
40 Double Unders
BTWB
Events:
Mobility flash mob in 3-2-1…GO!
Do you have questions about what mobility is? Have range of motion (ROM) you want to get back? Need some more mobility tricks to add to what you are already doing? Are you wondering how to use items in the mobility (torture) bin? Then this is for you!
SRCF is offering 4 mini mobility clinics:
- August 12th @ 11:30 and 7pm
- August 20th @ 9:30 and 5pm
- Each class will be 1 hour long
We will have a sign up on the board, at the box so, to be sure we have enough equipment.
We will go over some of the basic stretches and mobi basics everyone should know. Teach about mashing vs. stretching and when to do them. We will also give a quick how to on voodoo bands, rollers, and mobility with a ball. If you have any specific requests let us know.
Coach Rona will be running this clinic and she expects to see ALL her old mobi crew at one or more of these!!!
Every 1 min for 10 mins: Muscle-ups
Every 1 min for 10 mins: Muscle-ups
2 Muscle-ups
Every 1 min for 10 mins.
Scale to 1 MU or 2 Strict Pull-ups
EMOM for 10 mins: Muscle-ups & 3 RFT: Runs, Push Jerks and Air Squats
Every 1 min for 10 mins: Muscle-ups
2 Muscle-ups
Every 1 min for 10 mins.
* Scale to 1 MU or 2 Strict Pull-ups
3 RFT: Runs, Push Jerks and Air Squats
3 rounds for time of:
Run 400m
15 Push Jerks (115#/75#)
30 Air Squats
BTWB
Not everyone needs to follow the latest squat or strength specific program fad. Simply following the principles of CrossFit programming; i.e. constantly varied, functional movement at high intensity can yield strength gains while benefitting other elements of fitness. Mixing that in with a straightforward and balanced strength component like we do that cycles squat, pressing, and pulling with some Olympic work and basic gymnastic skill development will continue to yield progress and PR’s.
Read: You Don’t Know Squat CrossFit Journal
Events:
Mobility flash mob in 3-2-1…GO!
Do you have questions about what mobility is? Have range of motion (ROM) you want to get back? Need some more mobility tricks to add to what you are already doing? Are you wondering how to use items in the mobility (torture) bin? Then this is for you!
SRCF is offering 4 mini mobility clinics:
- August 12th @ 11:30 and 7pm
- August 20th @ 9:30 and 5pm
- Each class will be 1 hour long
We will have a sign up on the board, at the box so, to be sure we have enough equipment.
We will go over some of the basic stretches and mobi basics everyone should know. Teach about mashing vs. stretching and when to do them. We will also give a quick how to on voodoo bands, rollers, and mobility with a ball. If you have any specific requests let us know.
Coach Rona will be running this clinic and she expects to see ALL her old mobi crew at one or more of these!!!
Hang Squat Snatch 1-1-1-1-1
Hang Squat Snatch 1-1-1-1-1
Hang Squat Snatch 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Choose high, mid or low hang
Hang Squat Snatch 1-1-1-1-1 & 3 RFT: Runs, Hang Power Snatches and Toes-to-bars
Hang Squat Snatch 1-1-1-1-1
Hang Squat Snatch 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Choose high, mid or low hang
3 RFT: Runs, Hang Power Snatches and Toes-to-bars
3 rounds for time of:
Run 400m
15 Hang Power Snatches (115#/75#)
9 Toes-to-bars
Front Squat 4-4-4-4 & Chipper: Deadlifts, Wall Balls, Hang Power Cleans and 7 more
Front Squat 4-4-4-4
Front Squat 4-4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
Chipper: Deadlifts, Wall Balls, Hang Power Cleans and 7 more
For time:
10 Deadlifts (135#/95#)
20 Wall Balls (20#/14#)
10 Hang Power Cleans (135#/95#)
20 Kettlebell Swings (53#/35#)
10 Front Squats (135#/95#)
20 Box Jumps (24″/20″)
10 Push Press (135#/95#)
20 Pull-ups
10 Back Squats (135#/95#)
20 Burpees
BTWB 
Congrats to Chris S. for hitting his 500th WOD tonight!
This Wednesday Kenny from SFH will be in the gym to provide samples including the new Strawberry flavored FUEL! He will be at the 11:30AM class and the 4, 5, 6, and 7 PM classes. If you haven’t had FUEL, Pure, or Recovery or Fish Oil then try a sample.
Final wrap-up: CrossFit Games Update: July 31, 2015
Front Squat 4-4-4-4
Front Squat 4-4-4-4
Front Squat 4-4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
EMOM for 6 mins: Clean & Jerk & AMRAP 15 mins: Power Cleans, AbMat Sit-ups and Run
AMRAP 15 mins: Power Cleans, AbMat Sit-ups and Run
Complete as many rounds as possible in 15 mins of:
5 Power Cleans (135#/95#)
20 AbMat Sit-ups
Run 200m
BTWB
2015 CrossFit Games Recap www.boxlifemagazine.com
Events:
Tomorrow Saturday Aug. 1st is 31Heroes!
“Established to honor the 31 Americans killed in action on August 6, 2011, The 31Heroes Project serves to impact the lives of our nation’s heroes and their families, while remembering the fallen, through athletic endeavors and competitive fundraising events.”
This is a 31 minute long partner WOD that we will run for our 5th straight year. We ask that anyone participating consider donating to the 31Heroes Project to show your support rather than just showing up to work out. To find our more about the WOD and to donate you can here.
We will start at 0930 on Saturday and run waves of 2 until complete. Advanced RX class is cancelled to run multiple waves, 2nd wave will start at 1030.