Category: Standard RX

Nate

Nate

Complete as many rounds as possible in 20 mins of:
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings (70#/53#)

Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.
We’re asking the CrossFit community to make donations to the “Nate Hardy Memorial Fund” in care of the Navy Federal Credit Union ~ www.crossfit.com
* Scale 2 BMU or 2 Strict Pull-ups for MU. For HSPU do Box Pike or Press.

BTWB

Photo by @robcwilson

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Squat Snatch 1-1-1-1 & E2MOM for 12 mins: Wall Balls and Squat Snatches

Squat Snatch 1-1-1-1

Squat Snatch 1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

BTWB

E2MOM for 12 mins: Wall Balls and Squat Snatches

Every 2 mins for 12 mins do:
20 Wall Balls (20#/14#)
2 Squat Snatches (pick load)

BTWB

Photo by @robcwilson

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Back Squat: 5 Rep Max & AMRAP 12 mins: Sumo Deadlift High-pulls, Back Squats and Double Unders

Back Squat: 5 Rep Max

Record your best Back Squat 5 rep max lift.

Only include the heaviest 5 rep, do not include sets prior to it.

BTWB

AMRAP 12 mins: Sumo Deadlift High-pulls, Back Squats and Double Unders

Complete as many rounds as possible in 12 mins of:
10 Sumo Deadlift High-pulls (95#/65#)
20 Back Squats (95#/65#)
30 Double Unders
* Back Squats from ground

BTWB

Photo by @robcwilson

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Deadlift: 3-3-3-3-3 & Hollow Rocks: 15-15-15-15-15 & 5 RFT: Deadlifts and Lateral Burpees

Deadlift: 3-3-3-3-3

Deadlift 3-3-3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.

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Hollow Rocks: 15-15-15-15-15

Hollow Rocks 5×15

Rest as needed between efforts.
* Alternate HR sets with each set of DL x 3

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5 RFT: Deadlifts and Lateral Burpees

5 rounds for time of:
10 Deadlifts (225#/155#)
10 Lateral Burpee (Over Barbell)

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Photo by @robcwilson

If you ordered a blue/grey SRCF Patch beanie please let us know if you are okay with switching to a black/grey beanie or if you want to cancel.
The Open starts next month! CF has finally released the rule book and here’s a summary of the new changes.

The 2019 CrossFit Games Rulebook Has Arrived. Here’s What You Need to Know

Team WOD: Partner Runs, Front Squats, Chest-to-bar Pull-ups, Kettlebell Swings

Team WOD: Partner Runs, Front Squats, Chest-to-bar Pull-ups, Kettlebell Swings

As a Team of 2 complete AMRAP in 20 mins of:

200m Run
20 Front Squats (135#/95#)
200m Run
20 Chest-to-bar Pull-ups
200m Run
20 Kettlebell Swings (70#/53#)
* Run each 200m as a team. Alternate all reps of each exercise (one works while one rests).
** One bar and one KB per team.
Post total rounds.

BTWB

Photo by @robcwilson

January OnRamp starts this Tuesday the 8th! Email us if you’re ready to sign up.
Our Jan OnRamp Schedule:

  • 1/8 Tuesday at 7pm
  • 1/10 Thursday at 7pm
  • 1/12 Saturday at 8:30am
  • 1/14 Monday at 7pm

* Each OnRamp session will run approximately 1 hr to 1 hr 25 min.
IT’S GETTING CLEARER — THE DIET-CANCER CONNECTION POINTS TO SUGAR AND CARBSResults

Muscle Up Skill Practice & AMRAP 25 mins: Push-ups, AbMat Sit-ups and Row

Muscle Up Skill Practice

Muscle Up Progression

This is not a timed workout.
Spend 15 minutes practicing your MU’s from the appropriate step in the progression. If you already have muscle ups, then practice linking them, or doing them without a false grip.

BTWB

AMRAP 25 mins: Push-ups, AbMat Sit-ups and Row

Complete as many rounds as possible in 25 mins of:
20 Push-ups
30 AbMat Sit-ups
40 Row Calories

BTWB

Photo by @robcwilson

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EMOM for 7 mins: 1 Hang Power Snatch + 1 Hang Squat Snatch & AMRAP 12 mins: Pull-ups, Power Snatches and Box Jumps

EMOM for 7 mins: 1 Hang Power Snatch + 1 Hang Squat Snatch

Every 1 min for 7 mins do:
1 Hang Power Snatch
1 Hang Squat Snatch

BTWB

AMRAP 12 mins: Pull-ups, Power Snatches and Box Jumps

Complete as many rounds as possible in 12 mins of:
8 Pull-ups
8 Power Snatches (115#/75#)
8 Box Jumps (30″/24″)

BTWB

Photo by @robcwilson

Handstands, hand walking and pressing to the handstand are critical exercises to developing your athletic potential and essential components to becoming ‘CrossFit.’ —GREG GLASSMAN

As we start the new year please make time to meet new faces and help them get acclimated to our gym.
Eight Ways to Help Newcomers Feel Welcome
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