Community. Coaching. Caring. Since 2009.
Good Morning 8-8-8-8, using heaviest weight per set
Hollow Rock 15-15-15-15, using heaviest weight per set
* Alternate sets
Complete as many rounds as possible in 20 mins of:
5 Kettlebell Swings (70#/53#)
10 Push-ups
15 Air Squats
Team WOD: Row and Deadlift Hold, Push Press and Handstand Hold, Toes-to-bar and Bar Hang, Overhead Walking LungeAs a team of 2 each partner must complete for time:
30 Row (calories)
Partner completes Deadlift Hold (205#/135#)
30 Push Press (115#/75#)
Partner completes Handstand Hold
30 Toes-to-bars
Partner completes Hang From Pull Up Bar
50m Overhead Walking Lunge With Plate (45#/25#) – 100m Total
* Partner 1 must complete 30 reps or 30 calories while Partner 2 maintains the static hold. Swap after the required reps are completed. Partner 2 then completes 30 while Partner 1 maintains static hold.
** OH Walking Lunge as a team for 100m, one partner works while one rests.
*** One bar, one plate, one rower per team.
Post total time.
* Inspired by 2015 Regional Team Event 7. 30 reps each per partner while performing holds.
Photo by @robcwilson
EMOM for 8 mins: Power Snatch + Hang Power Snatch1 Power Snatch + Hang Power Snatch, pick load
Every 1 min for 8 mins.
6 rounds for time of:
6 Power Snatches (115#/75#)
1 Rope Climb
6 Lateral Burpee (Over Barbell)
Shoulder Press 3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
10 RFT: Sumo Deadlift High-pulls, Front Squats and Push Jerks10 rounds for time of:
7 Sumo Deadlift High-pulls (95#/65#)
7 Front Squats (95#/65#)
7 Push Jerks (95#/65#)
Photo by @robcwilson
Why do we scale? Why do we suggest different scaling options for difficult movements? Good read:
PROFESSIONAL TRAINING: SCALING
Bench Press 3-3-3-3-3, using heaviest weight per set
Deadlift 3-3-3-3-3, using heaviest weight per set
* Alternate BP and DL sets. Use mats, touch and go.
Lifting: Bench Press and DeadliftsBench Press 3-3-3-3-3, using heaviest weight per set
Deadlift 3-3-3-3-3, using heaviest weight per set
* Alternate BP and DL sets
As many reps as possible in 7 mins of:
Wall Ball (20#/14#)
Every 1 min complete:
5 Deadlifts (225#/155#)
* Score is total WB + 30 DL. Start with max rep WB then at each minute complete 5 touch and go DL and in remaining time complete max reps WB. (DL starts after minute 1: WB, then 5DL+WB, 5DL+WB etc up to 7 minutes)
Back Squat 6-6-6Back Squat 6-6-6
Use the heaviest weight you can for each set.
Rest as needed between sets.
Row 2 km
This is an all out effort for time.
Photo by @robcwilson
Please ensure that you check the SRCF Facebook group (the private one) and the Instagram account for weather/class updates. Link to both pages are at the bottom of our site. Any schedule updates will be posted there first.
Tabata This!Tabata Row Calorie
Rest 1 min
Tabata Air Squat
Rest 1 min
Tabata Pull-up
Rest 1 min
Tabata Push-up
Rest 1 min
Tabata AbMat Sit-up
The Tabata interval is 20 secs of work followed
by 10 secs of rest for 8 intervals.
Tabata score is the lowest reps performed in any of the intervals.
* Score is lowest rep score in any interval
Photo by @robcwilson
Please ensure you check the Facebook page, SRCF Instagram, or back here for any announcements related to weather. As of now we are fully open with normal classes, with the exception of today’s CF Teens class. That one is likely going to be rescheduled for later this week. Stay tuned to FB for updates on that.
Toomey, Chandler Capture Mayhem Classic Titles, Two More Athletes Earn Invites
Team WOD: AMRAP 20 mins: Row, Dumbbell Devil Press and Box Jump OversAs a team of 2 complete as many rounds as possible in 20 mins of:
10 Row Calories
5 Dumbbell Devil Press, pick load
10 Box Jump Overs (24″/20″)
* Alternate each movement. (partner 1 row, partner 2 DB Devil Press, partner 1 BJO, etc.)
Photo by @robcwilson
Please welcome our latest group of OnRampers when you see them in the gym this coming week. Congrats on starting Krysta, John, Nathan, Ajanta, and Ryan!
Front Racked Alternating Reverse Lunge 6-6-6Front Racked Alternating Reverse Lunge 6-6-6
Use the heaviest weight you can for each set.
Rest as needed between sets.
Complete as many rounds as possible in 15 mins of:
20 Double Unders
15 Pull-ups
10 Front Rack Alternating Reverse Lunges (115#/75#)
5 Power Clean & Jerks (115#/75#)
Photo by @robcwilson
The next Sanctional is underway starting today at CF Mayhem.
