Community. Coaching. Caring. Since 2009.
As a Team of 2 complete 3 rounds for time of:
50 Push Press (115#/75#)
50 Burpees
50 Kettlebell Swings (53#/35#)
* Alternate work and break up reps as a team. One works while one rests.
** One bar, One KB per team
Post total time.
Back Squat 3-3-3-3-3Back Squat 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
With a continously running clock perform:
2 Wall Balls, 20/14 lbs in the first 1 min
4 Wall Balls, 20/14 lbs in the second 1 min
6 Wall Balls, 20/14 lbs in the third 1 min
…
Continuing this for as long as you are able.
Pic by @robcwilson
Dylan did not let the Wall Balls kill him today.
“Nick’s Zone: Chorizo Plantain Breakfast Pie” – CrossFit Journal [video] and [recipe]
How a barbell is made. Pretty amazing to think of the transformation into a barbell that we use everyday to lift weights.
Alt EMOM 10 mins: Muscle-ups and Toes-to-barsEvery 1 min for 10 mins, alternating between: 3 Muscle-ups 7 Toes-to-bars
* Odd Minutes: MU / Even Minutes: T2B. Scale # of reps or sub 3 Ring Dips for MU.
Each for time: Row: 4x 500m
Rest 2 mins between efforts.
Pic by @robcwilson
Way too many cherry pickers today! No barbells = no one wants to row.
Squat Snatch 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
“Bionic”5 rounds for time of:
6 Sumo Deadlift High Pulls (95#/65#)
6 Burpees
6 Front Squats (95#/65#)
6 Kettlebell Swings (53#/35#)
6 Hang Power Snatches (95#/65#)
ATTENTION:
Tomorrow (Wednesday) during the AM classes (0830 and 0930) we will be having the carpets cleaned in the lobby and kids area (Squatch Cave).
CrossFit Games winner Ben Smith lifting for the first time 2 weeks after the Games and he does a 5×5 Front Squat. From the ground including a full clean. Up to 340 lbs. That’s pretty fit.
Ben Smith, 275-295-315-330-340 lb. – [video]
Team WOD: Runs, Overhead Squats, Rope ClimbsIn teams of 2 complete:
AMRAP#1 in 10 Minutes:
200m Run
Max Rep Overhead Squat (95#/65#)
* Rest 2 Minutes
AMRAP #2 10 Minutes:
200m Run
Max Rep Rope Climbs (15′)
* One team member runs while other completes max reps of each AMRAP. Switch after each run. Score total reps as a team.
** Sub 2 Supine Rope Climbs to each Rope Climb.
*** If class size is large start 1/2 teams on AMRAP #1 and other teams on AMRAP #2
Pic by @robcwilson
Registration for the 2015 CrossFit Team Series is open. The two-part series will be held on Sept. 8-14, and Oct. 6-12.
Get your team together! You will need 2 male and 2 female teammates. For the team series you can choose scaled or RX for each workout either week (no requirement to RX all workouts both weeks to compete). There will be a series of workouts released for both weeks in which you will have 6 days to complete them and submit your scores.
Spencer had an idea for any teams that hadn’t yet registered to divert their team fee instead into a pool used to purchase gym equipment. If you are interested in that option let us know!
7 rounds for time of:
6 Deadlifts (225#/155#)
9 Wall Balls (20#/14#)
12 Kettlebell Swings (53#/35#)
24 Double Unders
1 Push Press + 1 Push Jerk + 1 Split Jerk 1-1-1-1-1
Use the heaviest weight you can for each set.
Each for time:
Run: 4x 400 m
Rest 2 mins between efforts.
Pic by @ robcwilson
REMINDER:
Tommorow is Coach Rona’s Mobility seminar on Thursday 9:30am and 7pm. If you didn’t catch it last week then show up this week. You will learn tons of good stuff to improve your recovery, mobility, and flexibility (like the above pic).
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 another 2 mini mobility clinics:
Coach Rona will go over some of the basic stretches and mobi basics everyone should know including a quick how-to on voodoo bands, rollers, and mobility with a ball.
Events:
Registration for the 2015 CrossFit Team Series is open. The two-part series will be held on Sept. 8-14, and Oct. 6-12.
Grab 3 teammates and make a team!
Great highlight video from the Games: 2015 Games Highlights
Tabata Pull-up
Rest 1 min
Tabata Ring Push-up
Rest 1 min
Tabata Toes-to-bar
Rest 1 min
Tabata Air Squat
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.
Pic by @robcwilson
This week is Rona’s Mobility seminar on Thursday 9:30am and 7pm. If you didn’t catch it last week then show up this week. You will learn tons of good stuff to improve your recovery, mobility, and flexibility.
For time:
Row 1000m
15 Power Snatches (135#/95#)
30 Thrusters (135#/95#)
Run 800m
Clean & Jerk 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Complete as many rounds as possible in 10 mins of:
2 Muscle-ups
4 Power Clean & Jerks (155#/105#)
6 Toes-to-bars
8 Wall Balls (20#/14#)
Andi’s back to school “See you in the Fall” WOD group flex-off. Not a “goodbye WOD”.
Pic by @robcwilson
How paddleboarding became a Games event. Pretty interesting background on this year’s ocean event.
Paddleboarding at The Games: The Back Story With Brian Szymanski
