Bench Press 5-5-3-3-1-1-1
Bench Press 5-5-3-3-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
5 RFT: Kettlebell Swings and Burpees
5 rounds for time of:
15 Kettlebell Swings (70#/53#)
15 Burpees
Community. Coaching. Caring.
Round Of DT 1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
1 Round of DT: 12 Deadlift +9 Hang Power Clean + 6 Push Jerk – All Unbroken
* Use mats
Round Of DT 1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
1 Round of DT: 12 Deadlift +9 Hang Power Clean + 6 Push Jerk (all Unbroken)
Complete as many rounds as possible in 12 mins of:
5 Pull-ups
10 Push-ups
15 Air Squats
5 Pull-ups
10 Push-ups
15 Air Squats
12 Deadlifts (155#/105#)
9 Hang Power Cleans (155#/105#)
6 Push Jerks (155#/105#)
Photo by @robcwilson
SRCF Team Count: 30
Get signed up! The Open is coming Thursday, Feb. 21st.
Masters & Teens: Stakes are Still the Same in the CrossFit Open
Complete as many rounds as possible in 15 mins of:
5 Handstand Push-ups
10 Medicine Ball Cleans (20#/14#)
20 Sit-ups
40 Double Unders
Photo by @robcwilson
The Medicine-Ball Clean
The Open begins this week! 19.1 WOD announcement will be this Thursday at 5pm then we will program the WOD for Friday classes. If you need to make it up you will need to go either Thursday night, Saturday or Monday before 5pm (deadline to post scores). If you did not register for the Open then there are no makeups/redo’s.
Please coordinate in advance with Michelle or I if you need to schedule an alternate time so that we can ensure there is a judge.
CrossFit Games Open Registration:
Sara Sigmundsdottir, Jamie Greene Set to Battle at CrossFit Strength in Depth This Weekend
As a team of 2 complete for time:
25 Burpee Box Jumps (24″/20″)
35 Toes-to-bars
50 Hang Power Cleans (115#/75#)
75 AbMat Sit-ups
100 Double Unders
75 AbMat Sit-ups
50 Hang Power Cleans
35 Toes-to-bars
25 Burpee Box Jumps
* Alternate work/rest with your partner.
Photo by @robcwilson
Sumo Deadlift 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
As many reps as possible in 7 mins of:
1 Deadlift, 225/155 lbs
1 Lateral Burpee Over Barbell
2 Deadlifts, 225/155 lbs
2 Lateral Burpees Over Barbell
3 Deadlifts, 225/155 lbs
3 Lateral Burpees Over Barbell
Continue increasing reps by 1 each round until time is complete.
* Touch and go. No drops.
Sumo Deadlift 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
As many reps as possible in 7 mins of:
1 Deadlift (225#/155#)
1 Lateral Burpee Over Barbell
2 Deadlifts
2 Lateral Burpees Over Barbell
3 Deadlifts
3 Lateral Burpees Over Barbell
Continue increasing reps by 1 each round until time is complete.
* Touch and go. No drops.
Complete as many rounds as possible in 7 mins of:
10 Single Dumbbell Hang Clean & Jerks (50#/35#)
10 Burpee Over Dumbbells
* Option 2 if you deadlifted earlier this week
Photo by @robcwilson
CrossFit Games Open Registration:
Every 1 min for 10 mins, alternating between:
5 Strict Pull-ups
5 Ring Dips
3 rounds for time of:
30 Wall Balls (20#/14#)
10 Bar Muscle-ups
* Sub strict pull-ups for BMU
CrossFit Games Open Registration:
Snatch 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
4 rounds for time of:
Row 250m
20 Push-up (hand release)
10 Squat Snatch (95#/65#)
Rest 1 min
Photo by @robcwilson
McKernan, Oldroyd Among HQ’s New Wave of Layoffs
Results
Results cont