Category: Standard RX
CrossFit Liftoff: Snatch: 1 Rep Max & CrossFit Liftoff: Clean & Jerk: 1 Rep Max
CrossFit Liftoff Event 2:
Clean & Jerk: 1 Rep Max
Record your best Clean & Jerk 1 Rep Max lift.
BTWB
Photo by @robcwilson
SOLD OUT! Starting Monday 11/7 at 6pm is the SRCF Tweens and Teens Class 5 Week Session for Nov/Dec. This session is sold out. Stay tuned for future sessions after the Holidays.
Today we completed the CrossFit Liftoff with the Snatch and Clean and Jerk 1RM Events. If you registered don’t forget to submit your scores by Monday for me to validate.
Update Show: Liftoff Event Rundown
Overhead Squat 2-2-2 & CrossFit Liftoff: AMRAP 15 mins: Pull-ups, Row, Overhead Squats, Box Jumps, Pull-ups
Overhead Squat 2-2-2
Overhead Squat 2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
In between each set complete 15 Hollow Rocks for a total of 3 sets. If completing the Liftoff on Sat. then don’t go heavy!
CrossFit Liftoff Event 3: AMRAP 15 mins: Pull-ups, Row, Overhead Squats, Box Jumps, Pull-ups
Complete as many rounds as possible in 15 mins of:
25 Pull-ups
50 Row Calories
100 Overhead Squats (45#/35#)
50 Box Jumps (24″/20″)
25 Pull-ups
Push Press 5-4-3-2-1 & 21-15-9: Front Squats, Kettlebell Swings and Runs
Push Press 5-4-3-2-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
21-15-9: Front Squats, Kettlebell Swings and Runs
21-15-9 reps, for time of:
Front Squat (135#/95#)
Kettlebell Swing (70#/53#)
Run 400m
The CrossFit Liftoff: Snatch. Clean and jerk. Work out. Click Lifting: Bench Press and Bent Over Rows & 4 RFT: Run, Burpee Box Jumps, Hand Release Push-Ups and AbMat Sit-ups
Lifting: Bench Press and Bent Over Barbell Rows
Bench Press 5-5-5, using heaviest weight per set
Bent Over Barbell Row 5-5-5, using heaviest weight per set
4 RFT: Run, Burpee Box Jumps, Hand Release Push-Ups and AbMat Sit-ups
4 rounds for time of:
Run 200m
10 Burpee Box Jumps (24″/20″)
20 Hand Release Push-Ups
30 AbMat Sit-ups
Rest 1 min
BTWB
Photo by @robcwilson
This Saturday there will be no Team WOD and no Advanced RX Class as we will run the Snatch and Clean and Jerk 1RM Events for the CrossFit Liftoff!
Get signed up (it’s $10) and plan on hitting Friday’s Liftoff WOD (TBD it will be announced on Thursday) and then on Saturday come into the 0930 class and plan on finding your max lifts. We will lift from 0930 to 1100.
- Register for the Liftoff ($10)
- Friday: Liftoff WOD will be programmed for all classes.
- Saturday: 0930 – 1100 Snatch, Clean and Jerk. Both 1RM. Details will be provided on how this will be run for class. Don’t show up late. You will have 90 minutes to warm-up and Snatch first then Clean and Jerk.
- After you complete all three workouts, submit your score online.
See below for more details on the Liftoff:
EMOM for 8 mins: Squat Clean & 7 RFT: Wall Balls and Pull-ups
7 RFT: Wall Balls and Pull-ups
7 rounds for time of:
10 Wall Balls (20#/14#)
10 Pull-ups
Post total time.
BTWB
Photo by @robcwilson
November OnRamp begins tonight! CF Teens and Tweens class begins next week on Monday 11/7 at 6pm.
Back Squat 3-3-3-3-3 & Chipper: Row, Double Unders, Burpees, HSPU, Hang Power Cleans, Thrusters
Back Squat 3-3-3-3-3
Back Squat 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Chipper: Row, Double Unders, Burpees, HSPU, Hang Power Cleans, Thrusters
For time:
60 Row Calories
50 Double Unders
40 Burpees
30 Handstand Push-ups
20 Hang Power Cleans (115#/75#)
10 Thrusters (115#/75#)
BTWB
“Row Face” Photo by @robcwilson
This Saturday there will be no Advanced RX Class as we will run the Snatch and Clean and Jerk 1RM Events for the CrossFit Liftoff!
Get signed up (it’s $10) and plan on hitting Friday’s Liftoff WOD (TBD it will be announced on Thursday) and then on Saturday come in at 0930 and plan on finding your max lifts. We will lift from 0930 to 1100.
- Register for the Liftoff ($10)
- Friday: Liftoff WOD will be programmed for all classes.
- Saturday: 0930 – 1100 Snatch, Clean and Jerk. Both 1RM. Details will be provided on how this will be run for class. Don’t show up late. You will have 90 minutes to warm-up and Snatch first then Clean and Jerk.
- After you complete all three workouts, submit your score online.
See below for more details on the Liftoff:
CF Games Update Show:
Team WOD: 1RM Power Snatch
Team WOD: 1RM Power Snatch
Find your Power Snatch 1 Rep Max.
8 Minutes to find a 1 rep max PS as a team. Start with unloaded bar.
Team WOD: 1RM Power Snatch & Team WOD: Annie/Fran/Isabel
Team WOD: 1RM Power Snatch
Find your Power Snatch 1 Rep Max.
8 Minutes to find a 1 rep max PS as a team. Start with unloaded bar.
Team WOD: Annie/Fran/Isabel
As a team of 2 complete for time:
150 Double Unders
150 AbMat Sit-ups
45 Thrusters (95#/65)
45 Pull-ups
30 Power Snatches (135#/95#)
* One partner works at a time, alternate work but stay in order of movements.
** One bar, add weight for Isabel.
Post total time.
Power Clean: 2RM & 3 RFT: Kettlebell Swings, Wall Balls and Pull-ups
3 RFT: Kettlebell Swings, Wall Balls and Pull-ups
3 rounds for time of:
30 Kettlebell Swings (53#/35#)
25 Wall Balls (20#/14#)
20 Pull-ups
BTWB
Photo by @robcwilson
Parents! Starting Monday 11/7 at 6pm is the SRCF Tweens and Teens Class 5 Week Session for Nov/Dec.
Classes will be 2 nights per week with no classes over Thanksgiving break. If you are interested please sign up using the below link. Sign-in to MindBody, then click “Services” in the Online Store tab, then “CrossFit Kids” and then add the Teens Session.
- Ages: 10-15 only
- Class times: Mon/Thurs from 6-7pm (upstairs)
- Coach Jessika
- Starts 11/7, last class is 12/15
- 5 weeks total (No classes between 21-25 Nov)
- Cost: $150 for 5 week Nov/Dec session (we can prorate to accommodate vacation/sports schedules)
- If you need to prorate your teen, just email us to register for you!
Classes will feature a warm-up, skill or lift focus (example: proper running / rowing technique, jump rope, range of bodyweight movements, press, deadlift, squat, power clean and power snatch, etc.), then a CrossFit workout scaled appropriately, as well as a game or activity cool down. Classes will run approximately 50 minutes long. They will learn proper form and weight will be allowed as form and technique dictates (at the discretion of the coach). Most importantly it will be fun!