Thruster : 1 Rep Max
Record your best Thruster 1 Rep Max lift.
* After “Jackie”, work up to a heavy 1 rep on your Thruster (Share a rack)
Community. Coaching. Caring.
Record your best Thruster 1 Rep Max lift.
* After “Jackie”, work up to a heavy 1 rep on your Thruster (Share a rack)
Every 1 min for 10 mins, alternating between:
30 Double Unders
3 Clean & Jerk Touch And Gos, pick load
Every 1 min for 10 mins, alternating between:
30 Double Unders
3 Clean & Jerk Touch And Go, pick load
21-15-9 reps, for time of:
Power Clean (155#/100#)
Box Jump (30″/24″)
Photo by @robcwilson
Events:
Saturday 8/13: 31Heroes Team Workout
Sunday 8/14: SRCF Potluck BBQ
Our summer picnic potluck is moved to this Sunday at 3pm!
As a team of 2, complete for time:
150 Front Squats (115#/75#)
Post total time.
* Every minute on the minute, 1 team member starts with 5 Burpees and with the remainder time performs max Front Squats
** Alternate partners every minute / Only one person working at one time.
*** Time stops when team reaches a total of 150 Front Squats
Photo by @robcwilson
Due to the forecast for tomorrow being rainy/stormy weather we are going to move the SRCF Potluck picnic out to next Sunday 8/14 and start around 3pm. Cross your fingers for better weather! Hope everyone can make it. ☀️☀️☀️
Note: For anyone going to the Elysian Games next Sunday plan on coming by after as the event and Potluck time shouldn’t really interfere (unless you make the final heat).
Back Squat 5-5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
For time:
100 Double Unders
21 Handstand Push-ups
Run 400m
25 Toes-to-bars
Run 800m
25 Toes-to-bars
Run 400m
21 Handstand Push-ups
100 Double Unders
Photo by @robcwilson
Good luck to Coach Lisa who is taking her CrossFit Level 2 Certificate Course this weekend at CrossFit Belltown. The Level 2 is a course for experienced coaches who have an extensive amount of CrossFit coaching experience that are looking to improve upon their ability to coach small and large groups, spot movement faults and correct them, scale workouts appropriately for athletes, and lead a group lesson. It is a peer evaluated course that puts coaches in the spotlight demonstrating their skills and getting instant feedback from other coaches and CrossFit seminar staff. The stress from having to coach under evaluation is a great tool to enhance a coach’s confidence, improve communication, learn effective cues, and correct deficiencies that make them a more effective trainer. It was my favorite CF seminar experience. After Lisa’s completion of this course SRCF will have two coaches with their L2 and hopefully more to follow!
Snatch 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Full Squat
For 5 cycles:
AMRAP in 3 mins of:
3 Power Snatches (135#/95#)
6 Push-ups
9 Air Squats
Rest 1 min between each cycle.
For each cycle restart the AMRAP.
I was pleasantly surprised to see some snatch PR’s today after the cleans and deadlifts the past two days. Congrats to those who hit PR’s (there are a couple with no red ink that should be on there).
Plan on doing the 31Heroes Team Workout next Saturday (8/13). We program this annually and it will be next week to allow time for me to replace a couple climbing ropes.
No weekend plans? Then come to our SRCF Potluck this Sunday afternoon!
Events:
Our summer picnic potluck is coming up this Sunday at 2pm! Mark your calendars!
Every 1 min for 7 mins do:
1 Power Clean
1 Hang Squat Clean
1 Push Jerk
* Choose load, perform as a complex
Complete as many rounds as possible in 15 mins of:
Run 200m
3 Muscle-ups
4 Squat Cleans (155#/105#)
Photo by @robcwilson
Events:
Our summer picnic potluck is coming up this Sunday at 2pm! Mark your calendars!
Every 1 min for 10 mins, alternating between:
4 Deadlifts, pick load
4 Strict Pull-ups
For time:
Row 1000m
30 Deadlifts (225#/155#)
50 Pull-ups
Photo by @robcwilson
“CrossFit is leading to a huge revival for a once-disappearing fitness brand,” Business Insider.
Bench Press 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
21-15-9 reps, for time of:
Box Jump (30″/24″)
Thruster (95#/65#)
Sumo Deadlift High-pull (95#/65#)
Medicine Ball Clean (20#/14#)
Photo by @robcwilson
Today’s WOD was a twist (although an easier twist) on the classic workout “Annie Are You Okay?” which has the same scheme but is Burpees, Rowing, Wall Balls in addition to Thrusters, SDHP and MB Cleans. Yuck!
Events:
Our summer picnic potluck is coming up this Sunday at 2pm! Mark your calendars!
Parents:
We still have room in the Teens class and the next 3 week session starts next week.
Registration covers three weeks so if they can’t make a certain week due to vacation or other camps their registration will continue into the next session (or we can prorate). We will be taking registrations at any time.
SRCF Tweens and Teens Class:
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!
Note:
The Ranch Deadlift — The 2016 Crossfit Games
The CrossFit Games – Men’s Ranch Deadlift Ladder
As a Team of 2, complete for time:
120 Double Unders
40 Partner Alternating Wall Balls (20#/14#)
20 Power Snatches (135#/95#)
40 Partner Alternating Wall Balls
20 Power Snatches
40 Partner Alternating Wall Balls
120 Double Unders
* One ball, one barbell per team
** Alternate work/rest with your partner, except for partner WB.
Post total time.