Category: Standard RX

Front Squat 6-6-6 & Fran

Front Squat 6-6-6

Front Squat 6-6-6

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

BTWB

Fran

21-15-9 reps, for time of:
Thruster (95#/65#)
Pull-up

* Time Cap: 10 minutes. Scale accordingly! This is a sprint. Ideal time range 8 minutes or less.

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Deadlift: 3-3-3-3 and Hollow Rocks: 3 x 15 & 5 RFT: Deadlifts, Air Squats and Handstand Push Ups

Deadlift: 3-3-3-3 and Hollow Rocks: 3 x 15

Deadlift 3-3-3-3

Hollow Rocks 3×15

Rest as needed between sets.
* Alternate DL and HR Sets

BTWB

5 RFT: Deadlifts, Air Squats and Handstand Push Ups

5 rounds for time of:
7 Deadlifts (275#/185#)
30 Air Squats
7 Handstand Push Ups

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Photo by @robcwilson
Events:
“Saimo”
This Saturday 8/25 we will be holding our annual memorial workout in honor of Sam who left us way too soon on this very day today, two years ago.
This year we are asking for any donations big or small from our SRCF family that will again go towards the Sam Saimo Memorial Art Scholarship fund. The Saimo family has now awarded this to local Mt. Si graduates the past two years. Your donation helps to keep this scholarship funded. We will have a collection box out this week and on Saturday and then next week will give all money raised to Dan and Jeannie Saimo.

We will also put sign-up slots for the workout on the whiteboard so you can choose a time to honor Sam this Saturday morning.
We miss him greatly. Everyday.
Please sign up in the gym for a wave:

  • 0930
  • 1030
  • 1130

World-Record Attempt: 950 Kettlebell Swings in 60 Minutes

Results

Results cont

Team WOD: Clean & Jerk: 1RM & Helen Meets Grace

Team WOD: Clean & Jerk: 1RM

As a team, share a bar and alternate lifts.

Record your best Clean & Jerk 1 rep max lift.
* 8 min. time cap for each to find a 1RM.

BTWB

Helen Meets Grace

As a team of 2 complete for time:
– One partner works at a time, split reps up w/partner however you want except both partners must run 400m each time together.

Partner Run 400m
21 Kettlebell Swings (53#/35#)
12 Pull-ups
Partner Run 400m
21 Kettlebell Swings
12 Pull-ups
Partner Run 400m
21 Kettlebell Swings
12 Pull-ups
30 Clean & Jerks (135#/95#)

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Photo by @robcwilson

Results

Ring Dip (Weighted) 3-3-3-3-3 & 3 RFT: Double Unders, Overhead Walking Lunges and Burpees

Ring Dip (Weighted) 3-3-3-3-3

Ring Dip (Weighted) 3-3-3-3-3

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

BTWB

3 RFT: Double Unders, Overhead Walking Lunges and Burpees

3 rounds for time of:
50 Double Unders
Overhead Walking Lunge (45#/25# Bumper), 50 ft
25 Burpees

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RX+ Option: 3 RFT: Double Unders, Double Kettlebell Overhead Lunges and Burpees

3 rounds for time of:
60 Double Unders
Double Kettlebell Overhead Lunge (35#/26# x2), 50/40 ft
25 Burpees
* Choose this Option if you can RX.

BTWB
Photo by @robcwilson

Results

Results cont

Lifting: 2 Push Press + 2 Thruster Complex & AMReps 10 mins: Rows, Thrusters and Bar Muscle-ups & Checkout: Farmers Walk (Kettlebell)

Lifting: 2 Push Press + 2 Thruster Complex

Push Press 2-2-2-2, using heaviest weight per set
Thruster 2-2-2-2, using heaviest weight per set
* Complex 2 PP + 2 Thruster. Use mats for drops.

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AMReps 10 mins: Rows, Thrusters and Bar Muscle-ups

As many reps as possible in 10 mins of:
Row 1000m
50 Thrusters (45#/33#)
Bar Muscle-up (max rep)
* Score max reps BMU. Scale BMU to Strict Pull-ups.

BTWB

Checkout: Farmers Walk (Kettlebell)

Farmers Walk (Kettlebell) 200m (Choose load)

This is an all out effort for time.

BTWB