Category: Video and Media

Tabata This!

Tabata This!

Tabata Row Calorie
Rest 1 min
Tabata Air Squat
Rest 1 min
Tabata Pull-up
Rest 1 min
Tabata Push-up
Rest 1 min
Tabata AbMat Sit-up

The Tabata interval is 20 secs of work followed
by 10 secs of rest for 8 intervals.
Tabata score is the lowest reps performed in any of the intervals.
* Score is lowest rep score in any interval

BTWB

Photo by @robcwilson

Please ensure you check the Facebook page, SRCF Instagram, or back here for any announcements related to weather.  As of now we are fully open with normal classes, with the exception of today’s CF Teens class.  That one is likely going to be rescheduled for later this week.  Stay tuned to FB for updates on that.

Toomey, Chandler Capture Mayhem Classic Titles, Two More Athletes Earn Invites

Results

Results cont

Front Racked Alternating Reverse Lunge 6-6-6 & AMRAP 15 mins: Double Unders, Pull-ups, Front Rack Alternating Reverse Lunges and Power Clean & Jerks

Front Racked Alternating Reverse Lunge 6-6-6

Front Racked Alternating Reverse Lunge 6-6-6

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

BTWB

AMRAP 15 mins: Double Unders, Pull-ups, Front Rack Alternating Reverse Lunges and Power Clean & Jerks

Complete as many rounds as possible in 15 mins of:
20 Double Unders
15 Pull-ups
10 Front Rack Alternating Reverse Lunges (115#/75#)
5 Power Clean & Jerks (115#/75#)

BTWB

Photo by @robcwilson

The next Sanctional is underway starting today at CF Mayhem.

How To Watch: Mayhem Classic

Results

Results cont

Bench Press 4-4-4-4-4 & Alt EMOM 18 mins: Rows, Ring Dips and Wall Balls

Bench Press 4-4-4-4-4

Bench Press 4-4-4-4-4

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

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Alt EMOM 18 mins: Rows, Ring Dips and Wall Balls

Every 1 min for 18 mins, alternating between:
Row 150m/125m
8 Ring Dips
12 Wall Balls (20#/14#)

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Shoulder Press 5-5-5-5 & AMRAP 12 mins: Push Press, Toes-to-bars and Sumo Deadlift High-pulls

Shoulder Press 5-5-5-5

Shoulder Press 5-5-5-5

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

BTWB

AMRAP 12 mins: Push Press, Toes-to-bars and Sumo Deadlift High-pulls

Complete as many rounds as possible in 12 mins of:
12 Push Press (75#/55#)
12 Toes-to-bars
12 Sumo Deadlift High-pulls (75#/55#)

BTWB

Photo by @robcwilson

The Open Results are final and the top 20 qualifiers and National Champs are announced.

Vellner, Sigmundsdottir Win Open. National Champions Crowned

Handstand Push-Up Variations

Advanced RX: Squat Clean Thruster 1-1-1-1 & Advanced RX: Half Kalsu

Advanced RX: Squat Clean Thruster 1-1-1-1

Squat Clean Thruster 1-1-1-1

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

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Advanced RX: Half Kalsu

For Time:

50 Thrusters (135#/95#)
* Start each minute with 5 Burpees then max rep Thrusters

*At the beginning of every minute perform 5 burpees, for the rest of the minute perform as many thrusters as you can during that minute. At the beginning of the next minute perform 5 burpees and then max rep thrusters and so on until you reach 50 total thrusters.

BTWB

Photo by @robcwilson

Hang Squat Clean: 1-1-1-1-1 & 5 RFT: Rows, Thrusters and AbMat Sit-ups

Hang Squat Clean: 1-1-1-1-1

Hang Squat Clean 1-1-1-1-1

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

BTWB

5 RFT: Rows, Thrusters and AbMat Sit-ups

5 rounds for time of:
Row 250m
15 Thrusters (45#/33#)
25 AbMat Sit-ups

BTWB

Photo by @robcwilson

Today’s workout is the last of 2019. Mike approves of this WOD!

  • We are closed tomorrow for New year’s Eve 12/31 and also on New Year’s Day 1/1.
  • Normal hours as of Thursday 1/2

Have a safe and Happy New Year!

With New Movements, “DCF Original” Throws Back to Origins of Dubai Championship

Blake

Blake

4 rounds for time of:
Plate Overhead Walking Lunge 100 ft (45#/25#)
30 Box Jumps (24″/20″)
20 Wall Balls (20#/14#)
10 Handstand Push-ups

U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, Virginia, was killed September 21, 2010, in a helicopter crash during combat operations in the Zabul province of Afghanistan. McLendon is survived by his wife Kate McLendon, his parents David and Mary-Ann McLendon, his brother Chris McLendon, and his sister Kelly Lockman. ~ www.crossfit.com

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Alt EMOM 12 mins: V-Ups, AbMat Sit-ups and Plank Holds & 3 RFT: Rows, Push-ups and Double Unders

Alt EMOM 12 mins: V-Ups, AbMat Sit-ups and Plank Holds

Every 1 min for 12 mins, alternating between:
15 V-Ups
25 AbMat Sit-ups
Plank Hold, 45 secs

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3 RFT: Rows, Push-ups and Double Unders

3 rounds for time of:
Row 500m
20 Push-up (hand release)
40 Double Unders
Rest 2 mins

BTWB

Photo by @robcwilson

Tomorrow is the 12 WOD’s of Xmas! Please come to the slot you signed up for in the gym. If you didn’t sign up we will try to fit you into a wave, but make sure you wear holiday themed attire.

HOLIDAY SCHEDULE:

  •  Saturday 12/20: 12 WOD’s of Xmas workout!
    •  Wave 1: 0930 – Sign up in the gym
    •  Wave 2: 1030 – Sign up in the gym
    •  This year has some new movements!
  • Monday 12/23 Normal schedule
  • Tuesday 12/24 CLOSED
  • Wednesday 12/25 CLOSED Merry Christmas!
  • Thursday 12/26
    • No 0530 early class, all other classes normal
  • Friday 12/27 Normal schedule
  •  Saturday 12/28 Normal schedule
  •  Monday 12/30 Normal schedule
  • Tuesday 12/31 CLOSED
  • Wednesday 1/1 CLOSED Happy New Year’s!
  • Thursday 1/2-1/4 Normal schedule

Wear your ugly holiday sweater or shirt for the Saturday workout!

CrossFit Games Invites From 2019 Sanctionals

Results

Results cont

Thruster: 1RM & 5 RFT: Thrusters and Ball Slams

Thruster: 1RM

Record your best Thruster 1 rep max lift.

Only include the heaviest 1 rep, do not include sets prior to it.

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5 RFT: Thrusters and Ball Slams

5 rounds for time of:
10 Thrusters (95#/65#)
15 Ball Slams (30#/20#)

BTWB

Photo by @robcwilson

HOLIDAY SCHEDULE:

  •  Saturday 12/20: 12 WOD’s of Xmas workout!
    •  Wave 1: 0930 – Sign up in the gym
    •  Wave 2: 1030 – Sign up in the gym
    •  This year has some new movements!
  • Monday 12/23 Normal schedule
  • Tuesday 12/24 CLOSED
  • Wednesday 12/25 CLOSED Merry Christmas!
  • Thursday 12/26
    • No 0530 early class, all other classes normal
  • Friday 12/27 Normal schedule
  •  Saturday 12/28 Normal schedule
  •  Monday 12/30 Normal schedule
  • Tuesday 12/31 CLOSED
  • Wednesday 1/1 CLOSED Happy New Year’s!
  • Thursday 1/2-1/4 Normal schedule

Wear your ugly holiday sweater or shirt for the Saturday workout!

CrossFit Games Teen Athlete Jacob Morris Passes Away

Why Brent Fikowski Probably Isn’t Getting the Dubai Invite

Results

Results cont

Team WOD: Hand Release Push-Ups, Sumo Deadlift High-pulls, Box Jumps, Push Press, Kettlebell Swings

Team WOD: Hand Release Push-Ups, Sumo Deadlift High-pulls, Box Jumps, Push Press, Kettlebell Swings

As a team of 2 complete for time:
100 Hand Release Push-Ups
100 Sumo Deadlift High-pulls (75#/55#)
100 Box Jumps (24″/20″)
100 Push Press (75#/55#)
100 Kettlebell Swings (53#/35#)

* One team member works at a time while one rests.
** One bar, box and kettlebell per team.

Post total time.

BTWB

Photo by @robcwilson

HOLIDAY SCHEDULE:

  • Tuesday 12/24 CLOSED
  • Wednesday 12/25 CLOSED Merry Christmas!
  • Thursday 12/26
    • No 0530 early class, all other classes normal
  • Friday to Saturday 12/27-12/28 Normal schedule
  • Tuesday 12/31 CLOSED
  • Wednesday 1/1 CLOSED Happy New Year’s!
  • Thursday 1/2-1/4 Normal schedule

Sigmundsdottir, Fikowski, MisFit P10 Peformance Dominate in the Desert, Briggs and Morakinyo Earn Invite

Results

SNORIDGE CROSSFIT