Team WOD: "Jackie" Plus
For time:
Row, 2400 m
— then —
2 rounds of:
50 Thrusters, 75/55 lbs
50 Pull-ups
As a team of 2, complete the row then break up reps for 2 RFT. One partner works at a time, one rower, one barbell.
Category: Standard RX
Back Squat 3-3-3-3-3
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.
Back Squat 3-3-3-3-3 & 5 RFT: Kettlebell Swings and Double Unders & Checkout
5 RFT: Kettlebell Swings and Double Unders
5 rounds for time of:
12 Kettlebell Swings (70#/53#)
40 Double Unders
Checkout
A single set of Push-ups for max reps.
RX push-up = No thighs touching floor, only chest may touch and not rest on ground. Shoulders below elbows, lockout at top. Hands stay on the ground.
BTWB
Today was a big milestone for Michelle M. She completed her 500th WOD at SRCF! That is an example of hard work, discipline, and a desire to be healthier. We are proud of you and congrats on joining the 500 WOD Club! You look proud in your T-Shirt.
Achieving a milestone of 100, 250, 500 workouts or whatever number is a testament of your dedication to come in day in and day out when there are any number of things that can and will get in the way. It gives both of us a large amount of satisfaction to see people in our gym want to earn a right to wear a T-Shirt. It means you care enough about your fitness to set a goal and earn it. Keep track of your workouts, put the time and effort in, and remember that maintaining your health is a lifelong endeavor.
Here’s what she had to say about it:
“Today was a big milestone for me…500 CrossFit wods in the books. Hands down the hardest but most worthwhile fitness plan for me. I still can’t do half the stuff I want to but I’m closer to those goals than I was when I started 3 years ago! One of the best parts is the friends I’ve made while “suffering in the trenches”. #sameorbetter
CrossFit by the numbers:
•100: percent I gave every wod
•3: # of years since beginning my cf journey
•2: # of surgeries (non-CrossFit related)
•0: # of CrossFit injuries (bloody shins and hands don’t count)
•too many: # of tshirts I’ve bought!
•countless: # of friends I’ve made
•500: times I told my pride to shut up and just get in there (aka: # of wods as of today!)”
On the fence for the CrossFit Games Open? Don’t be. Jump off and sign up!
Skills WOD: & AMRAP 15 mins: Power Cleans, Handstand Push-ups and Wall Balls
Skills WOD:
Handstand Push-ups 5×3
Rest as needed between sets.
* Use deficit for RX+ or scale to Box Pike, Press, or HSPU practice.
AMRAP 15 mins: Power Cleans, Handstand Push-ups and Wall Balls
Complete as many rounds as possible in 15 mins of:
2 Power Cleans (1 x Bodyweight)
4 Handstand Push-ups
8 Wall Balls (20#/14#) at 10ft/9 ft
Post load used and total rounds completed
* Use BW for PC or scale load as necessary
BTWB
Get signed up! After you sign up for the Open make sure you request to join our gym under “Select Affiliate”. Let’s get max participation this year!
Registration for the 2015 Reebok CrossFit Games Open is now live!
“Prove Your Fitness” – [video]
Every 1 min for 7 mins: Squat Snatch (High Hang) and Squat Snatch (Low Hang) & 5 RFT: Overhead Squats and Knees To Elbows
Every 1 min for 7 mins: Squat Snatch (High Hang) and Squat Snatch (Low Hang)
Every 1 min for 7 mins do:
1 Squat Snatch (High Hang), pick load
1 Squat Snatch (Low Hang), pick load
* Do not put the bar down between high hang and low hang (above knees). Adjust load as needed during the 7 min. Focus on full extension and speed under the bar.
5 RFT: Overhead Squats and Knees To Elbows
5 rounds for time of:
6 Overhead Squats (135#/95#)
12 Knees To Elbows
Shoulder Press 3-3-3-1-1-1 & AMRAP 20 mins: Rope Climbs, Push Press, Box Jumps and 200 m
AMRAP 20 mins: Rope Climbs, Push Press, Box Jumps and 200 m
Complete as many rounds as possible in 20 mins of:
1 Rope Climb 15 ft.
10 Push Press (115#/75#)
15 Box Jumps (24″/20″)
Run 200m
* Sub 2 supine climb to 1 RC
Front Squat 2-2-2-2-2 & 21-15-9: Front Squats, Burpees, Pull-ups or Front Squats and Burpee Muscle-Ups
Conditioning Option: (RX or Advanced RX)
21-15-9: Front Squats, Burpees and Pull-ups
21-15-9 reps, for time of:
Front Squat (95#/65#)
Burpee
Pull-up
Or:
Front Squats, Burpee Muscle-ups
2 Rounds for time of:
10 Front Squat (205#/145#)
10 Burpee Muscle-Ups
Squat work continues as well as some more focus on low rep muscle-ups and pull-ups. Good to see some Front Squat PR’s today!
Only 44 days until the 2015 CrossFit Games Open! Registration opens soon.
Team WOD: 12th Man
Team WOD: “12th Man”
In 20 mins do:
Run 1200m
then in the remaining time, AMRAP of:
12 Wall Balls (20#/14#) 10/9 ft
12 Box Jumps (24″/20″)
12 Deadlifts (155#/105#)
* As a team of 2 run 1200m together, then in remaining time AMRAP of WB, BJ, DL.
* Alternate movements with your partner for AMRAP (partner 1 does WB, partner 2 does BJ, partner 1 does DL, etc.)
Squat Clean 3-3-3-1-1-1
Squat Clean 3-3-3-1-1-1
Squat Clean 3-3-3-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Squat Clean 3-3-3-1-1-1 & 5 RFT: Squat Cleans and Muscle-ups
5 RFT: Squat Cleans and Muscle-ups
5 rounds for time of:
6 Squat Cleans (165#/115#)
3 Muscle-ups