Category: Standard RX

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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Thruster 2-2-2-2-2 & 10-9-8-7-6-5-4-3-2-1: Dumbbell Thrusters, Toes-to-bars and Burpees

Thruster 2-2-2-2-2

Thruster 2-2-2-2-2

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

BTWB

10-9-8-7-6-5-4-3-2-1: Dumbbell Thrusters, Toes-to-bars and Burpees

10-9-8-7-6-5-4-3-2-1 reps, for time of:
Dumbbell Thruster (50#/35#)
Toes-to-bar
Burpee

BTWB

Photo by @robcwilson

Results
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Team WOD: Chipper: Row, Kettlebell Swings, Double Unders and Overhead Squats

Team WOD: Chipper: Row, Kettlebell Swings, Double Unders and Overhead Squats

As a team of 2 complete for time:
150 Row (Cal)
150 Kettlebell Swings (53#/35#)
300 Double Unders
150 Overhead Squats (75#/55#)
* Alternate work/rest with your partner.

BTWB

Photo by @robwilson

Have a safe and happy new year! See you all in 2019!
HOLIDAY SCHEDULE:

  • Thursday to Saturday 12/27-12/29 Normal schedule
  • Monday 12/31 CLOSED
  • Tuesday 1/1 CLOSED Happy New Year’s!
  • Starting 1/2 No 5:30am class then normal schedule rest of the day

Results

Lifting: Deadlifts and Bent Over Barbell Rows & 2015 Masters Qualifier Event 4

Lifting: Deadlifts and Bent Over Barbell Rows

Deadlift 2-2-2, using heaviest weight per set
Bent Over Barbell Row 4-4-4, using heaviest weight per set
* Alternate sets with bent over row

BTWB

2015 Masters Qualifier Event 4

21-15-9 reps, for time of:
Deadlift (225#/155#)
Box Jump (24″/20″)
Handstand Push-up

BTWB

Photo by @robcwilson

HOLIDAY SCHEDULE:

  • Thursday to Saturday 12/27-12/29 Normal schedule
  • Monday 12/31 CLOSED
  • Tuesday 1/1 CLOSED Happy New Year’s!
  • Starting 1/2 No 5:30am class then normal schedule rest of the day

Results
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Hang Power Clean & Jerk 2-2-1-1-1 & AMRAP 15 mins: Hang Power Cleans, Pull-ups and Burpees

Hang Power Clean & Jerk 2-2-1-1-1

Hang Power Clean & Jerk 2-2-1-1-1

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

BTWB

AMRAP 15 mins: Hang Power Cleans, Pull-ups and Burpees

Complete as many rounds as possible in 15 mins of:
5 Hang Power Cleans (135#/95#)
7 Pull-ups
9 Burpees

BTWB

Photo by @robcwilson

HOLIDAY SCHEDULE:

  • Thursday to Saturday 12/27-12/29 Normal schedule
  • Monday 12/31 CLOSED
  • Tuesday 1/1 CLOSED Happy New Year’s!
  • Starting 1/2 No 5:30am class then normal schedule rest of the day

Michele Letendre on Laura Horvath: “I think this is a really important part of her career”
Results
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Thruster 3-3-3-3-3 & 50-35-20: Row, Wall Balls and AbMat Sit-ups

Thruster 3-3-3-3-3

Thruster 3-3-3-3-3

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

BTWB

50-35-20: Row, Wall Balls and AbMat Sit-ups

50-35-20 reps, for time of:
Row Calories
Wall Ball (20#/14#)
AbMat Sit-up

BTWB

Photo by @robwilson

Welcome back!
HOLIDAY SCHEDULE:

  • Thursday to Saturday 12/27-12/29 Normal schedule
  • Monday 12/31 CLOSED
  • Tuesday 1/1 CLOSED Happy New Year’s!
  • Starting 1/2 No 5:30am class then normal schedule rest of the day

Results
Results cont

12 WOD's of Christmas at SRCF!

12 WOD’s of Christmas at SRCF!

For Time:
1 Sumo Deadlift High Pull (75#/55#)
2 Thrusters (75#/55#)
3 Push Press (75#/55#)
4 Power Cleans (75#/55#)
5 Deadlifts (75#/55#)
6 Kettlebell Swings (53#/35#)
7 Pull-ups
8 Knees-to-Elbows
9 Box Jumps (24″/20″)
10 Double Unders
11 Overhead Walking Lunge Steps (45#/25# Plate)
12 Burpees
*Like the song the “12 Days of Christmas”, complete each exercise in ascending order then work back down, adding one exercise per round.
Ex. On the 1st day of Xmas, my coaches gave to me, one Sumo Deadlift High Pull; on the 2nd day of Xmas my coaches gave to me, 2 Thrusters and 1 SDHP; on the 3rd day of Xmas, my coaches gave to me, 3 Push Press, 2 Thrusters, and 1 SDHP; etc.

BTWB

Photo by @robcwilson

Four waves of festive fitness for the Christmas WOD yesterday (45 Santa’s Helpers)! The photo backdrop with Rob was a hit and there were so many priceless moments captured from both the workout that Rob will share soon.
Reminder below for next week’s schedule.
We hope everyone has a Happy Holidays and Merry Christmas!
HOLIDAY SCHEDULE:

  • Monday 12/24 CLOSED
  • Tuesday 12/25 CLOSED Merry Christmas!
  • Wednesday 12/26
    • No 0530 early class, all other classes normal
  • Thursday to Saturday 12/27-12/29 Normal schedule
  • Monday 12/31 CLOSED
  • Tuesday 1/1 CLOSED Happy New Year’s!
  • Starting 1/2 Normal schedule

The CrossFit Open is coming! Make a New Year’s resolution to do the Open this year.
2019 CrossFit Open Dates Are Here
Results
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