Category: Standard RX

Choose Min of 3 Max Effort Attempts: Box Jump Height, Toes to Bar, HSPU, Wall Balls, or Double-Unders then For Time: 3K Row & For Time: Row 3K

Choose Min of 3 Max Effort Attempts: Box Jump Height, Toes to Bar, HSPU, Wall Balls, or Double-Unders then For Time: 3K Row

A single max effort Box Jump for total height.
* Out of the following 5 movements, choose 3 min. Must complete 3k row after max effort attempts. Rest between ME as needed. Box Jump is static, no step or run, stand up on top. (Two foot takeoff)

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For Time: Row 3K

Row 3000 m

This is an all out effort for time.
* All must complete 3k row after max effort attempts

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Photos by @robcwilson
Saer DEMOLISHED the max height box jump on Friday. This was a static jump with a two footed takeoff (no stepping or running to the box). Standing still, about a foot behind the box and weights, and he nailed it at 54 1/2″!

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Squat Snatch (Touch & Go) : 2 Rep Max & AMRAP 15 mins: Pull-ups, Hand Release Push-Ups and Overhead Squats

Squat Snatch (Touch & Go) : 2 Rep Max

Record your best Squat Snatch (Touch & Go) 2 Rep Max lift.

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AMRAP 15 mins: Pull-ups, Hand Release Push-Ups and Overhead Squats

Complete as many rounds as possible in 15 mins of:
5 Pull-ups
10 Hand Release Push-Ups
15 Overhead Squats, pick load

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SRCF Teens class photo by @robcwilson
An interview with one of the all time best:
The Europe Team: Annie Thorisdottir

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Alt EMOM 10 mins: Touch And Go Deadlifts and Ring Dips & 5 RFT: Deadlifts and Burpees

Alt EMOM 10 mins: Touch And Go Deadlifts and Ring Dips

Every 1 min for 10 mins, alternating between:
4 Touch And Go Deadlifts, pick load
8 Ring Dips

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5 RFT: Deadlifts and Burpees

5 rounds for time of:
5 Deadlifts (275#/185#)
10 Burpees
* Touch and Go, no dropping

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Photo by @robcwilson
A great guy gets a well deserved chance to show why as a coach and an athlete his team always makes the Games:
CrossFit Invitational: THE USA TEAM: ADAM NEIFFER
The Burpee
The Deadlift
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Shoulder Press 3-3-3-3-3 & AMRAP 10 mins: Chest-to-bar Pull-ups, Dumbbell Push Press and Run

Shoulder Press 3-3-3-3-3

Shoulder Press 3-3-3-3-3

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

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AMRAP 10 mins: Chest-to-bar Pull-ups, Dumbbell Push Press and Run

Complete as many rounds as possible in 10 mins of:
5 Chest-to-bar Pull-ups
10 Dumbbell Push Press, pick load
Run 200m

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Photo by @robcwilson
Our next OnRamp starts next week and we have open spots! Email us or use the Contact Us form for sign up info.
Our November OnRamp Schedule:

  • 11/7 Tuesday at 7pm
  • 11/9 Thursday at 7pm
  • 11/11 Saturday at 8:30am
  • 11/13 Monday at 7pm

* Each OnRamp session will run approximately 1 hr to 1 hr 25 min.

From the CrossFit Games:
The 2017 Reebok CrossFit Invitational kicks off in Melbourne, Australia, this weekend! We will stream the two-hour competition to Games.CrossFit.com so that fans from around the globe can watch their favorite athletes compete.
When to Watch
Seattle / Los Angeles
Saturday, Nov. 4 | 10 p.m. – 12 a.m. PT
The livestream will be archived immediately after the broadcast ends, so if it’s streaming in the middle of the night, sleep well and come back in the morning.

Front Squat: 3RM & Chipper: Runs, Med Ball Cleans, Front Squats, and Air Squats

Front Squat: 3RM

Find your Front Squat 3 Rep Max.

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Chipper: Runs, Med Ball Cleans, Front Squats, and Air Squats

For time:
Run 600m
50 Medicine Ball Cleans (20#/14#)
Run 400m
50 Front Squats w/Med Ball (20#/14#)
Run 200m
50 Air Squats

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Photo by @robcwilson
Can you run a mile AND drink four beers in 4:34?! (Peter almost can)

Corey Bellemore Breaks Beer Mile World Record (Again)

Sara Sigmundsdottir Says Goodbye to Cookeville, Hello to California

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Frankenchipper 2.0

Frankenchipper 2.0

For time:
Run 800m
30 Kettlebell Swings (53#/35#)
21 Thrusters (75#/55#)
21 Pull-ups
50 Push-ups
50 Air Squats
30 Box Jumps (24″/20″)
30 Wall Balls (20#/14#)
* Boo! Costume required!

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Photo by @robcwilson
Negan came to oversee the ass kicking today for our annual Frankenchipper! For those who made it out and avoided “Lucille” we also had our 9th annual Halloween Party later that night.
Such a great turnout for both events and a really good time. Thanks to everyone for making it what it is! Love seeing the costumes and creativity that comes out each year.

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Lifting: 1 Clean Pull + 1 Squat Clean & FT: Double Unders, Dumbbell Squat Cleans and Toes-to-bars

Lifting: 1 Clean Pull + 1 Squat Clean

Clean Pull 1-1-1-1-1, using heaviest weight per set
Squat Clean 1-1-1-1-1, using heaviest weight per set
* Complex 1+1 Clean Pull plus Squat Clean

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FT: Double Unders, Dumbbell Squat Cleans and Toes-to-bars

For time:
60 Double Unders
10 Dumbbell Squat Cleans, pick load
20 Toes-to-bars
50 Double Unders
10 Dumbbell Squat Cleans, pick load
15 Toes-to-bars
40 Double Unders
10 Dumbbell Squat Cleans, pick load
10 Toes-to-bars
30 Double Unders
10 Dumbbell Squat Cleans, pick load
5 Toes-to-bars
* Do not drop DB’s! Touch floor each squat clean.

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Photo by @robwilson

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Skill Work: Rope Climb and Pull-up Practice & Moore

Skill Work: Rope Climb and Pull-up Practice

Approx. 10 minutes for Rope Climb or Pull-up practice:

Choose rope climb foot lock, supine rope climb or strict, kipping, chest to bar pull-ups or ring row, supine ring row.

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Moore

Complete as many rounds in 20 minutes as you can of:
1 Rope Climb (15 ft)
Run 400m
max rep Handstand Push-ups
* Scale HSPU to Box or Floor Pike. Each time you break HSPU you must complete 1 rope climb and 400m run.

Officer David S. Moore, 29, of the Indianapolis Metropolitan Police Department, died on Jan. 26, 2011 from gunshot wounds suffered on Jan. 23 when he stopped a stolen vehicle and the driver opened fire at him. ~ www.CrossFit.com

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