Community. Coaching. Caring. Since 2009.
Back Squat 4-4-4-4Back Squat 4-4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
For time:
Run 200m
40 Wall Balls (20#/14#)
40 Kettlebell Swings (53#/35#)
Run 200m
30 Wall Balls
30 Kettlebell Swings
Run 200m
20 Wall Balls
20 Kettlebell Swings
Run 200m
10 Wall Balls
10 Kettlebell Swings
Squat Clean : 1 Rep MaxTeam WOD: 8 minutes on the clock as a team of 2 for each partner to find a 1RM clean. Share bar and start empty.
As a team of 2 complete as many rounds as possible in 14 mins of:
6 Chest-to-bar Pull-ups
6 Lateral Burpee (Over Barbell)
6 Shoulder-to-Overheads (115#/75#)
Post total rounds.
* Alternate each exercise with your partner. Partner 1 completes 6 C2B pull-ups, then partner 2 completes 6 Lateral Burpees, then partner 1 completes 6 STO.
** One bar per team
Record your best Squat Clean 1 Rep Max lift.
Team WOD: 8 minutes on the clock as a team of 2 for each partner to find a 1RM clean. Share bar and start empty.
6 RFT: Rope Climbs, Box Jump Overs, Overhead Walking Lunge With Plates and Runs6 rounds for time of:
2 Rope Climbs
8 Box Jump Overs (30″/24″)
16 Overhead Walking Lunge With Plates (45#/25#)
Run 200m
“Nick’s Zone: Ribs and Sweets” – CrossFit Journal [video] and [recipe]
Events:
Do you have questions about what mobility is? Have range of motion (ROM) you want to get back? Need some more mobility tricks to add to what you are already doing? Are you wondering how to use items in the mobility (torture) bin? Then this is for you!
SRCF is offering 4 mini mobility clinics:
We will have a sign up on the board, at the box so, to be sure we have enough equipment.
We will go over some of the basic stretches and mobi basics everyone should know. Teach about mashing vs. stretching and when to do them. We will also give a quick how to on voodoo bands, rollers, and mobility with a ball. If you have any specific requests let us know.
Coach Rona will be running this clinic and she expects to see ALL her old mobi crew at one or more of these!!!
Power Clean 2-2-2-2-2Power Clean 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Touch and Go
5 rounds for time of:
4 Power Cleans (185#/135#)
8 Handstand Push-ups
40 Double Unders
Events:
Mobility flash mob in 3-2-1…GO!
Do you have questions about what mobility is? Have range of motion (ROM) you want to get back? Need some more mobility tricks to add to what you are already doing? Are you wondering how to use items in the mobility (torture) bin? Then this is for you!
SRCF is offering 4 mini mobility clinics:
We will have a sign up on the board, at the box so, to be sure we have enough equipment.
We will go over some of the basic stretches and mobi basics everyone should know. Teach about mashing vs. stretching and when to do them. We will also give a quick how to on voodoo bands, rollers, and mobility with a ball. If you have any specific requests let us know.
Coach Rona will be running this clinic and she expects to see ALL her old mobi crew at one or more of these!!!
Power Clean 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Touch and Go
2 Muscle-ups
Every 1 min for 10 mins.
Scale to 1 MU or 2 Strict Pull-ups
Every 1 min for 10 mins: Muscle-ups2 Muscle-ups
Every 1 min for 10 mins.
* Scale to 1 MU or 2 Strict Pull-ups
3 rounds for time of:
Run 400m
15 Push Jerks (115#/75#)
30 Air Squats
Not everyone needs to follow the latest squat or strength specific program fad. Simply following the principles of CrossFit programming; i.e. constantly varied, functional movement at high intensity can yield strength gains while benefitting other elements of fitness. Mixing that in with a straightforward and balanced strength component like we do that cycles squat, pressing, and pulling with some Olympic work and basic gymnastic skill development will continue to yield progress and PR’s.
Read: You Don’t Know Squat CrossFit Journal
Events:
Mobility flash mob in 3-2-1…GO!
Do you have questions about what mobility is? Have range of motion (ROM) you want to get back? Need some more mobility tricks to add to what you are already doing? Are you wondering how to use items in the mobility (torture) bin? Then this is for you!
SRCF is offering 4 mini mobility clinics:
We will have a sign up on the board, at the box so, to be sure we have enough equipment.
We will go over some of the basic stretches and mobi basics everyone should know. Teach about mashing vs. stretching and when to do them. We will also give a quick how to on voodoo bands, rollers, and mobility with a ball. If you have any specific requests let us know.
Coach Rona will be running this clinic and she expects to see ALL her old mobi crew at one or more of these!!!
Hang Squat Snatch 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Choose high, mid or low hang
Hang Squat Snatch 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Choose high, mid or low hang
3 rounds for time of:
Run 400m
15 Hang Power Snatches (115#/75#)
9 Toes-to-bars
