Overhead Squat 3-3-3-3
Overhead Squat 3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Category: Standard RX
Overhead Squat 3-3-3-3 & Nancy
Overhead Squat 3-3-3-3
Overhead Squat 3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Photo by @robcwilson
Benchmark “Girl” WOD for the week continues with the classic couplet of Nancy.
Based on the latest post from @thedavecastro showing 6 vests it’s likely that Murph will be for teams.
Back Squat 3-3-3-3 & 21-18-15: Back Squats, Chest-to-bar Pull-ups and Deadlifts
Back Squat 3-3-3-3
Back Squat 3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
21-18-15: Back Squats, Chest-to-bar Pull-ups and Deadlifts
21-18-15 reps, for time of:
Back Squat (155#/105#)
Chest-to-bar Pull-up
Deadlift (155#/105#)
BTWB
Photo by @robcwilson
Our Benchmark “Girl” of the week will be tomorrow!
Murph makes a return to the Games. The main question is whether this is for the individual or team athletes?
The First Announced Event of the ’16 Games is …
Team WOD: Row, Power Snatches, Box Jump Overs, Overhead Walking Lunges
Team WOD: Row, Power Snatches, Box Jump Overs, Overhead Walking Lunges
As a Team of 2 Complete 50-40-30 reps for time of:
Calorie Row
Power Snatches (95#/65#)
Box Jump Overs (24″/20″)
Overhead Walking Lunges (45#/25#)
* One partner works while one rests, break reps up with partner.
Post total time.
Alt EMOM 10 mins: Muscle-ups and Strict Handstand Push-ups & FT and Max Reps: 1 Mile Run then Max Reps Clean & Jerks
Alt EMOM 10 mins: Muscle-ups and Strict Handstand Push-ups
Every 1 min for 10 mins, alternating between:
3 Muscle-ups
3 Strict Handstand Push-ups
FT and Max Reps: 1 Mile Run then Max Reps Clean & Jerks
For time:
Run, 1 mi
— then —
Max Rep Clean & Jerk (135#/95#) in 2 mins
On a running clock, after completing 1 mile run you have 2 additional minutes to complete max reps of Clean and Jerk.
Post total time and total reps.
BTWB
Photo by @robcwilson
Today was a fun test of conditioning and weightlifting that likely exposed an area that needs more over the other.
Reminder:
Class Schedule:
4th of July:
- Monday 7/4 we will have only ONE class at 0930
- All other classes are cancelled. We will celebrate ‘MERICA with a team WOD!
Alt EMOM 10 mins: Muscle-ups and Strict Handstand Push-ups
Alt EMOM 10 mins: Muscle-ups and Strict Handstand Push-ups
Every 1 min for 10 mins, alternating between:
3 Muscle-ups
3 Strict Handstand Push-ups
Scale MU to lower reps or complete 3-5 Strict Pull-ups.
Alt EMOM 10 mins: Deadlifts and Double Unders & 5 RFT: Runs, Rope Climbs and Deadlifts
Alt EMOM 10 mins: Deadlifts and Double Unders
Every 1 min for 10 mins, alternating between:
3 Deadlifts, pick load
30 Double Unders
5 RFT: Runs, Rope Climbs and Deadlifts
5 rounds for time of:
Run 200m
2 Rope Climbs
10 Deadlifts (225#/155#)
BTWB
Photo by @robcwilson
Kelby was pretty excited to have the gym all to himself at 6pm with no one to coach…
Congrats to Debbie on her 100th WOD yesterday and to Genie who hit 99 today and will cross the 100 mark this week! They were in the same OnRamp and even though they go to different class times it seems their consistency is in synch.
Class Schedule:
4th of July:
- Monday 7/4 we will have only ONE class at 0930
- All other classes are cancelled. We will celebrate ‘MERICA with a team WOD!
OnRamp:
July OnRamp is full but we are taking spots for August (starts 8/2 on Tuesday at 7pm). Email us or use the contact us form on this site for more info.
Events:
Mark your calendars! On August 7th (Sunday) at 2 pm we are planning a SRCF Summer Potluck BBQ at Jeanne Hansen Park in Snoqualmie Ridge. Having it at the park means space for games, kiddos, and using the picnic shelter and grills. Bring your own food to grill and a dish to share.
Alt EMOM 10 mins: Deadlifts and Double Unders
Alt EMOM 10 mins: Deadlifts and Double Unders
Every 1 min for 10 mins, alternating between:
3 Deadlifts, pick load
30 Double Unders
Lifting: Shoulder Press and Push Press & 5 RFT: Box Jumps, Push Press and Hollow Rocks
Lifting: Shoulder Press and Push Press
Shoulder Press 2-2-2-2, using heaviest weight per set
Push Press 1-1-1-1, using heaviest weight per set
* Complete 4×2 Press then 4×1 Push Press
5 RFT: Box Jumps, Push Press and Hollow Rocks
5 rounds for time of:
15 Box Jumps (24″/20″)
15 Push Press (95#/65#)
15 Hollow Rocks
BTWB
Photo by @robcwilson
Coaching Tip:
When performing a Hollow Rock you should not have your feet “bouncing” or “rebounding” off the ground. The hollow position should be tight with arms overhead and straight and legs extended, with a shallow rocking motion. Scale to one knee to chest, or scale further to a “Rocking L Sit” position.
Class Schedule:
4th of July: This Monday we will have only ONE class at 0930. All other classes are cancelled. We will celebrate ‘MERICA with a team WOD!
Snatch 1-1-1-1-1 & 4 RFT: Runs and Burpee Pull-ups
Snatch 1-1-1-1-1
Snatch (Squat) 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
4 RFT: Runs and Burpee Pull-ups
4 rounds for time of:
Run 400m
15 Burpee Pull Ups
BTWB
Photo by @robcwilson
Events:
Mark your calendars! On August 7th (Sunday) at 2 pm we are planning a SRCF Summer Potluck BBQ at Jeanne Hansen Park in Snoqualmie Ridge. Having it at the park means space for games, kiddos, and using the picnic shelter and grills. Bring your own food to grill and a dish to share.