Category: Standard RX

5 RFT: Wall Balls, Sumo Deadlift High-pulls, Box Jumps, Push Presses, and Row

Task Priority Fight Gone Bad:

5 RFT: Wall Balls, Sumo Deadlift High-pulls, Box Jumps, Push Presses, and Row

5 rounds for time of:
20 Wall Balls (20#/14#)
20 Sumo Deadlift High-pulls (75#/55#)
20 Box Jumps (20″/18″)
20 Push Press (75#/55#)
20 Row (calories)
Rest 1 min
* After completing each round rest 1 minute, clock continues to run.

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Debbie signed the bucket! That signature was earned!
Photo by @robcwilson
Today’s grinder was a new variant from CrossFit.com on the classic “Fight Gone Bad“. This was a long, tough slog and something we need to do more often…
The Sumo Deadlift High Pull
The Wall Ball
The Box Jump

Results

Results cont

Team WOD: 3 Burpees EMOM | Deadlifts, Front Squats, Shoulder-to-Overheads, Thrusters

Team WOD: 3 Burpees EMOM | Deadlifts, Front Squats, Shoulder-to-Overheads, Thrusters

As a team of 2 share one bar and complete for time:
* 3 Burpees Every Minute On The Minute
80 Deadlifts (115#/75#)
60 Front Squats (115#/75#)
40 Shoulder-to-Overheads (115#/75#)
20 Thrusters (115#/75#)

* Start each minute with 3 Burpees EMOM. Partition reps as desired. Both partners must do 3 burpees each minute.
Post total time.

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Photo by @robcwilson
SRCF Teens Class begins this Wed. on 10/18. Classes will be every WEd. from 5-6pm and Sat. from 10:30am to 11:30am. We will run 10 sessions until 11/18 and take off the week of Thanksgiving.  After the Holiday we will start another session. Details are below:

  • Coach Lynn will teach ages 10-15 years old
  • Times: Each Wed. 5-6pm and Sat. 10:30-11:30am
  • Teens can sign up for just 1 or both (2) classes per week
  • Cost is $150 for 10 Sessions ($75 for 5 sessions)
  • Focus will be learning proper technique and lifting basics followed by a short workout of the day
  • Note: Saturday class is after the normal Team WOD and during Adv RX Class. This is NOT an open gym time for additional workouts.
  • 10 session from 10/18 through 11/18
  • Sign-up through MindBody
    • Select “Services” Tab and then CF Kids in the dropdown to pay
    • Choose 10 classes or 5 classes

SRCF Blankets are for sale! These are super soft large blankets that feel like your favorite hoody! They come in six colors and measure 62″x78″. Cost is $35 each. To preorder please post in the FB Group or let us know in the gym.
Colors to choose from are (From L to R; Top top row first):

  • Carbon Charcoal
  • Heather Pacific Blue
  • Nickel Gunmetal Grey
  • Heather Red
  • Heather Green
  • Heather Midnight Blue

Results

12 Minutes of Skill Work

12 Minutes of Skill Work

Skill Work

12 Minutes to practice skills you need work on, not the ones you love to work on, the ones you NEED to work on.

If you can kind of do the skill, now work on form & range of motion, not weight.

For example: double unders, kipping pull ups, butterfly pull ups, muscle up progressions, handstands, handstand walk, handstand push up progressions, snatches (perfect form), overhead squats (perfect form).

This is not hang out and visit time, this is SKILL WORK TIME. Maybe work on 2 different skills!

Post what you did and the specifics in the comments.

You only have 12 minutes.

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12 Minutes of Skill Work & Alt EMOM 15 mins: Kettlebell Swings, Walking Lunges and Double Unders & Checkout: AMReps 2 mins: Sit-ups

12 Minutes of Skill Work

Skill Work

12 Minutes to practice skills you need work on, not the ones you love to work on, the ones you NEED to work on.
If you can kind of do the skill, now work on form & range of motion, not weight.
For example: double unders, strict or kipping pull ups, muscle up progressions, handstands, handstand walk, handstand push up progressions, etc.

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Alt EMOM 15 mins: Kettlebell Swings, Walking Lunges and Double Unders

Every 1 min for 15 mins, alternating between:
15 Kettlebell Swings (53#/35#)
20 Walking Lunges
25 Double Unders

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Checkout: AMReps 2 mins: Sit-ups

As many reps as possible in 2 mins of:
AbMat Sit-up

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Happy Friday photo by @robcwilson

Results

Results cont

Deadlift 3-3-3-3 & 3 RFT: Wall Balls, Deadlifts and Rows

Deadlift 3-3-3-3

Deadlift 3-3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.
* Touch and go. No drops.

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3 RFT: Wall Balls, Deadlifts and Rows

3 rounds for time of:
25 Wall Balls (20#/14#)
10 Deadlifts (275#/185#)
Row 500m
* Choose DL load wisely. Lift what you can safely touch and go.

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Behind The Neck Strict Press 2-2-2-2-2 & Chipper: Row Calories, Toes-to-bars, Power Cleans and Box Jump Overs

Behind The Neck Strict Press 2-2-2-2-2

Behind The Neck Strict Press 2-2-2-2-2

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

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Chipper: Row Calories, Toes-to-bars, Power Cleans and Box Jump Overs

For time:
30 Row Calories
30 Toes-to-bars
30 Power Cleans (115#/75#)
30 Box Jump Overs (24″/20″)

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Photo by @robcwilson

Results

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Lifting: 1 Snatch + 1 Overhead Squat & FT: One Arm Dumbbell Snatch and Chest-to-bar Pull-ups

Lifting: 1 Snatch + 1 Overhead Squat

Snatch 1-1-1-1-1, using heaviest weight per set
Overhead Squat 1-1-1-1-1, using heaviest weight per set
* Complex 1 Full snatch + 1 OHS.

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FT: One Arm Dumbbell Snatch and Chest-to-bar Pull-ups

For time:
42 One Arm Dumbbell Snatch (Alternating) (50#/35#)
21 Chest-to-bar Pull-ups
30 One Arm Dumbbell Snatch (Alternating)
15 Chest-to-bar Pull-ups
18 One Arm Dumbbell Snatch (Alternating)
9 Chest-to-bar Pull-ups

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Photo by @robcwilson

Results

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Front Squat 10RM & 4 RFT: Run and Air Squats

Front Squat : 10RM

Find your Front Squat 10 Rep Max.

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4 RFT: Run and Air Squats

4 rounds for time of:
Run 400m
50 Air Squats

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Joe’s 500th WOD Photo by @robcwilson
Congrats to Joe for hitting #500!
Schedule Update:
The SRCF Teens class is looking into coming back starting next week.

  • Coach Lynn will teach!
  • Ages 10-15 years old
  • Class times: Wed. nights 5-6pm and Sat. 10:30-11:30am
  • Teens can sign up for just 1 or both (2) classes per week
  • Focus will be learning proper technique and lifting basics followed by a short workout of the day
  • Note the Saturday class is after the normal Team WOD and during Adv RX Class. This is not an open gym time for additional workouts.
  • We will typically not run teens classes when there is a school holiday or break but will announce that in advance
  • Sign-ups and pricing will be posted by Friday

Results

Results cont

Team WOD: Squat Snatches and Clean & Jerks & AMRAP 14 mins: Squat Snatches, Shuttle Runs and Clean & Jerks

Team Lifting: Squat Snatches and Clean & Jerks

6 minutes to find a 1RM Squat Snatch (both partners)
6 minutes to find a 1RM Clean & Jerk (both partners)
* 6 min to each find a 1RM Squat Snatch, then 6 min to each find a 1RM C&J. Continuous clock. Only 6 min per lift.

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Team WOD: AMRAP 14 mins: Squat Snatches, Shuttle Runs and Clean & Jerks

As a Team of 2 complete as many rounds as possible in 14 mins of:
3 Squat Snatches (115#/75#)
Shuttle Run 100m
5 Power Clean & Jerks (115#/75#)
* Alternate with partner after each exercise.

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