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Tabata: Medicine Ball Cleans, Double Unders, Push-ups and Kettlebell Swings & FT: AbMat Sit-ups, Hollow Rocks and V-ups

Tabata: Medicine Ball Cleans, Double Unders, Push-ups and Kettlebell Swings

Tabata Medicine Ball Clean (20#/14#)
Tabata Double Under
Tabata Push-up
Tabata Kettlebell Swing (53#/35#)

The Tabata interval is 20 secs of work followed
by 10 secs of rest for 8 intervals.
Tabata score is the total reps performed in all of the intervals.
1 minute rest/transition between exercises.

BTWB

Checkout WOD:

FT: AbMat Sit-ups, Hollow Rocks and V-ups

For time:
40 AbMat Sit-ups
30 Hollow Rocks
20 V-ups

BTWB

Photo by @robcwilson

Events:

The 8th annual “Frankenchipper” is coming!

When: 10/22 Saturday at 9:30am (we will run waves)

What: Our favorite WOD and SRCF tradition of the year. This SRCF annual tradition is the costume-required “Frankenchipper”! This workout is a combination of benchmark “Girls” WOD’s. Like Frankenstein the 2.0 version is a mash-up of “Fran”, “Angie”, “Kelly” and “Eva”. One of our favorite gym traditions is to see everyone in costume trying to work through a workout that is tougher than it looks. This WOD is a quick gasser that’s light but challenging.

Frankenchipper 2.0:

For time:
Run 800m
30 Kettlebell Swings (53#/35#)
21 Thrusters (75#/55#)
21 Pull-ups
50 Push-ups
50 Air Squats
30 Box Jumps (24″/20″)
30 Wall Balls (20#/14#)

8th annual Nugent Halloween Party:

Later that night starting at 7:30pm and going until the light drives the vampires back in their coffins. Location is our haunted mansion.

This party is an adults only costume party. All SRCF members are invited, RSVP is encouraged and please plan to bring a devilish dish to share. We hope to see everyone there! (Evite is located in the SRCF Facebook group)

The CrossFit Liftoff:

The Liftoff is coming in November. Snatch, Clean and Jerk. Workout.

Snatch, Clean and Jerk, Workout

Results

Results cont

Advanced RX: Lifting: Hang Snatch and Snatch & Pt. 1 2010 NW Regional Event & Pt. 2: Rows, AbMat Sit-ups and Kettlebell Overhead Walking Lunges

Advanced RX Class:

Lifting: Hang Squat Snatches and Squat Snatches

Hang Squat Snatch 1-1-1-1-1, using heaviest weight per set
Squat Snatch 1-1-1-1-1, using heaviest weight per set
Regrip, adjust load as needed

BTWB

Pt. 1 2010 Northwest Regional Event

3 rounds for time of:
10 Overhead Squats (135#/95#)
50 Double Unders

Rest 5 minutes then complete Pt. 2

BTWB

Pt. 2: 3 RFT: Rows, AbMat Sit-ups and Kettlebell Overhead Walking Lunges

3 rounds for time of:
Row 300m
40 AbMat Sit-ups
10 Kettlebell Overhead Walking Lunges (Choose load)

BTWB

Photo by @robcwilson

Throwback to the 2009 CF Games at the Ranch. Find the movie on Netflix.

Every Second Counts Now on Netflix

Results

Deadlift 5-5-5 & Descending Ladder: Deadlifts and Chest-to-bar Pull-ups

Deadlift 5-5-5

Use the heaviest weight you can for each set.
Rest as needed between sets.

BTWB

10-9-8-7-6-5-4-3-2-1: Deadlifts and Chest-to-bar Pull-ups

10-9-8-7-6-5-4-3-2-1 reps, for time of:
Deadlift (225#/155#)
Chest-to-bar Pull-up

BTWB

Photo by @robcwilson

Congrats to Brian (pictured) who took and passed the Advanced RX Skills Test version 2.0 tonight! This test isn’t easy and is required for entry to the Advanced Class on Saturdays. Men are allowed 5 No-Go’s and Women are allowed 7 No-Go’s.

Set your DVR for this Sunday and next Sunday! The 2016 CF Games will be on ESPN2 and will feature 7 new 1 hour specials recapping the Men’s and Women’s events with new footage.

Watch the 2016 Games on ESPN2 This Fall

Results

Results cont

Bench Press 6-6-6-6 & Chipper: Handstand Push-ups, Toes-to-bar, Row, Push Press, and Double Unders

Bench Press 6-6-6-6

Use the heaviest weight you can for each set.
Rest as needed between sets.

BTWB

Chipper: Handstand Push-ups, Toes-to-bar, Row, Push Press, and Double Unders

For time:
25 Handstand Push-ups
50 Toes-to-bars
Row 1000m
75 Push Press (75#/55#)
150 Double Unders

BTWB

The Bench Press: I think Lisa and Michelle are doing it wrong.

Photo by @robcwilson

Week 2 Events 5, 6, 7, and 8 have been announced for the Team Series.

Update Show: 2016 Team Series, Week 2 Events

Results

Results cont

EMOM for 10 mins: Hang Squat Clean & 4 RFT: Runs and Thrusters

EMOM for 10 mins: Hang Squat Clean

Every 1 min for 10 mins: Hang Squat Clean
2 Hang Squat Cleans, pick load

BTWB

4 RFT: Runs and Thrusters

4 rounds for time of:
Run 400m
10 Thrusters (115#/75#)

BTWB

Photo by @robcwilson

Update Show: Coaches Announced for 2016 Invitational

Results

Results cont

Advanced RX: Power Clean & Jerk : 2 RM & AMRAP Pt. 1 & Pt. 2

Advanced RX Class:

Power Clean & Jerk : 2 Rep Max

Find your Power Clean & Jerk 2 Rep Max.

BTWB

Pt. 1: 12-9-6: Ground To Overheads and Bar Muscle Ups

12-9-6 reps, for time of:
Ground To Overhead (185#/135#)
Bar Muscle Up

Rest 5 min. Then Pt. 2

BTWB

Pt. 2: 15-12-9-6-3: Burpee Box Jump Overs, Ring Dips and Run

15-12-9-6-3 reps, for time of:
Burpee Box Jump Overs (24″/20″)
Ring Dip
Run 200m

BTWB

Photo by @robcwilson

Update Show: USA Team Announced for the CrossFit Invitational

Results

Back Squat 3-3-3 & FT: Buy-In Row; then Ball Slams and AbMat Sit-ups

Back Squat 3-3-3

Rest as needed between sets.

BTWB

FT: Buy-In Row; then Ball Slams and AbMat Sit-ups

For time:
Row 1000m
— then —
40 Ball Slams (30#/20#)
40 AbMat Sit-ups
30 Ball Slams
30 AbMat Sit-ups
20 Ball Slams
20 AbMat Sit-ups
10 Ball Slams
10 AbMat Sit-ups

BTWB

Photo by @robcwilson

Rogue Red: Team Series, Week 1

Results

Results cont

Shoulder Press 5-5-5-5 & 15-12-9-12-15: Kettlebell Swings, Box Jumps and Wall Balls

Shoulder Press 5-5-5-5

Use the heaviest weight you can for each set.
Rest as needed between sets.

BTWB

15-12-9-12-15: Kettlebell Swings, Box Jumps and Wall Balls

15-12-9-12-15 reps, for time of:
Kettlebell Swing (70#/53#)
Box Jump (24″/20″)
Wall Ball (20#/14#)

BTWB

Photo by @robcwilson

In any sport or fitness activity that you continue to participate in over time at some point you may encounter either a tweak, a pull, or an injury. As you recover and make your way back (or work around it) there is some common sense to use to make sure you rehab properly and avoid further injury. Read the below link for how to approach recovery and reintroduction of CrossFit after an injury.

6 Tips to Return to CrossFit Post-Injury by www.boxlifemagazine.com

Results

Results cont

Lifting: Squat Clean plus Front Squat & AMRAP 12 mins: Squat Cleans, Pull-ups, Push-ups and Air Squats

Lifting: Squat Clean plus Front Squat

Squat Clean 1-1-1-1-1, using heaviest weight per set
Front Squat 1-1-1-1-1, using heaviest weight per set

BTWB

AMRAP 12 mins: Squat Cleans, Pull-ups, Push-ups and Air Squats

Complete as many rounds as possible in 12 mins of:
2 Squat Cleans (155#/105#)
5 Pull-ups
10 Push-ups
15 Air Squats

BTWB

Photo by @robcwilson

Congrats to Eva (above) for competing this past weekend at the Cascade Classic in the Teens division and for placing 3rd and getting a podium spot! We are so proud of you! (Especially Rob W., he’s always proud of everyone)

Check out this short Instagram interview with her from the competition on our IG page!

Results

Results cont