Alt EMOM 12 mins: Snatch Pulls and Strict Pull-ups
Every 1 min for 12 mins, alternating between:
3 Snatch Pulls, pick load
5 Strict Pull-ups
Community. Coaching. Caring.
Every 1 min for 12 mins, alternating between:
3 Snatch Pulls, pick load
5 Strict Pull-ups
Push Jerk 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Push Jerk 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
18-15-12-9-6 reps, for time of:
Push Jerk (135#/95#)
Toes-to-bar
Lateral Burpee (Over Barbell)
Photo by @robcwilson
Congrats to Joe W. on hitting WOD #250!
Looking forward to this documentary on the 2015 CF Games releasing on iTunes on Feb. 23.
Fittest On Earth: Documentary Trailer
SRCF Open Count:
33 Registered
Complete as many rounds as possible in 17 mins of:
5 Muscle-ups
5 Squat Cleans (165#/110#)
Run 400m
Photo by @robcwilson
Lots of PR’s and near PR’s today!
Sam Briggs showed why one of her nicknames is “The Engine”. She not only set a world indoor rowing record in the 500m (for her weight class); she also set a British record for the 2000m.
Sam Briggs Sets New 500m Rowing World Record www.boxlifemagazine.com
Bench Press 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Complete as many rounds as possible in 5 mins of:
30 Double Unders
15 Power Snatches (75#/55#)
Rest 3 minutes then complete AMRAP 2
As a Team of 2 complete as many rounds as possible in 20 mins of:
6 Thrusters (95#/65#)
7 Sumo Deadlift High-pulls (95#/65#)
8 Hang Power Cleans (95#/65#)
Post total rounds.
* One barbell per team
** Alternate each exercise with your partner, one works while one rests (Partner 1 completes all 6 Thruster, then partner 2 does 7 SDHP, etc.)
Shoulder Press 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
For time:
100 Walking Lunges
75 Ball Slams (30#/20#)
50 Box Jumps (24″/20″)
25 Pull-ups
50 Push Press (45#/33#)
75 AbMat Sit-ups
100 Air Squats
Photo by @robcwilson
The site is finally back up! Thanks to Joe for the assist in getting WordPress to fix our site.
The video below is a good perspective on the Open. Why do I push everyone to sign up? Watch Coach Glassman in this video talk about the Open and that is why. This event is our gym’s Games. Our Friday Night Lights wouldn’t come close to being as fun if no one signed up. Participating in the Open is different and more meaningful than just showing up for the workout. Don’t just show up. Be a part of the process. There is actually no reason not to (short of being injured).
Our current athlete count is 22. I know there are over 20 more should be signed up. Don’t wait. When you register make sure you select our Affiliate so you can be on the team.
“Open to the World” with Coach Glassman – [video]
Every 1 min for 10 mins do:
1 Power Clean
1 Squat Clean
As many reps in 7 mins as you can of:
3 Clean & Jerks (135#/95#)
3 Toes To Bars
6 Clean & Jerks
6 Toes To Bars
9 Clean & Jerks
9 Toes To Bars
12 Clean & Jerks
12 Toes To Bars
15 Clean & Jerks
15 Toes To Bars
18 Clean & Jerks
18 Toes To Bars
If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.
Front Squat 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
7 rounds for time of:
10 Medicine Ball Cleans (20#/14#)
10 Pull-ups
10 Push-ups