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Advanced RX Class:Record your best Deadlift 1 rep max lift.
Only include the heaviest 1 rep, do not include sets prior to it.
For time:
Row 1000m
— then —
4 rounds of:
8 Deadlifts (255#/175#)
24 Wall Balls (20#/14#)
Every 1 min for 10 mins, alternating between:
10 Assault Bike Calories
5 Strict Handstand Push-ups
Record your best Shoulder Press 1 rep max lift.
Only include the heaviest 1 rep, do not include sets prior to it.
AMRAP 15 mins: Run, Sumo Deadlift High-pulls and Box JumpsComplete as many rounds as possible in 15 mins of:
Run 200m
7 Sumo Deadlift High-pulls, 115/75 lbs
12 Box Jump Overs, 24/20 in
Photo by @robcwilson
Last day to preorder the new SRCF Circle Logo shirts! Post is in our FB group or see us in the gym. Order goes in tomorrow!
The Greatest of All Time
The Open Kicks Off October 10
Buttery Bros CrossFit Games Doc?
Results
Results cont
Every 1 min for 10 mins do:
1 Power Clean
1 Hang Power Clean
AMRAP 16 mins: Hang Power Cleans, Burpees, AbMat Sit-ups and RunsComplete as many rounds as possible in 16 mins of:
4 Hang Power Cleans (155#/105#)
12 Burpees
24 AbMat Sit-ups
Run 200m
Photo by @robcwilson
Team WOD: FT: Double Unders, AbMat Sit-ups, Clean & JerksFor time:
100 Double Unders
100 AbMat Sit-ups
20 Clean & Jerks (135#/95#)
80 Double Unders
80 AbMat Sit-ups
16 Clean & Jerks
60 Double Unders
60 AbMat Sit-ups
12 Clean & Jerks
40 Double Unders
40 AbMat Sit-ups
8 Clean & Jerks
20 Double Unders
20 AbMat Sit-ups
4 Clean & Jerks
Photo by @robcwilson
Shoulder Press 2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
12-9-6-3-6-9-12: Push Press, Lateral Burpees and Pull-ups12-9-6-3-6-9-12 reps, for time of:
Push Press (95#/65#)
Lateral Burpees (Over Barbell)
Pull-up
Photo by @robcwilson
The CrossFit Games start this Thursday! To watch it almost every CrossFit related site will be streaming their own web stream with commentary. The likely best ones will be on Rogue or on Morning Chalk Up.
Games Day Lay of the Land
1 Squat Clean, pick load
Every 1 min for 10 mins.
Complete as many rounds as possible in 12 mins of:
6 Power Cleans (155#/105#)
12 Dumbbell Push Press (50#/35#)
Run 200m
Complete as many rounds as possible in 5 mins of:
10 Assault Bike Calories
10 Medicine Ball Russian Twists (20#/14#)
Bear Complex 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
One rep is:
1 Power Clean (full)
1 Front Squat
1 Push-Press
1 Back Squat
1 Push-Press
AMRAP 9 mins: Row Calories, Hand Release Push-Ups and One Arm Alternating Dumbbell SnatchesComplete as many rounds as possible in 9 mins of:
30 Row Calories
30 Hand Release Push-Ups
30 One Arm Alternating Dumbbell Snatches (50#/35#)
Photo by @robcwilson
Weighted Pull-up 3-3-3-3-3, using heaviest weight per set
Hollow Rock 12-12-12-12-12, using heaviest weight per set
3 rounds, 1 min per station, of:
Wall Ball (20#/14#)
Box Jump (24″/20″)
AbMat Sit-up
Burpee
Rest 1 min
Perform this like “Fight Gone Bad,” by rotating
immediately to the next station every 1 min,
the clock does not stop or reset between stations.
Photo by @robcwilson
2019 Demo Team
Three More Sanctionals Tap the Open as Their Qualifier
Rogue Fitness Will Provide Live Stream with Color Commentary
Results
Results cont
Shoulder Press: 4-4-4Shoulder Press 4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
Complete as many rounds as possible in 20 mins of:
5 Bar Muscle-ups
10 Handstand Push-ups
20 Air Squats
40 Double Unders
* Scale 5 BMU to 5 C2B or 4 strict PU
Back Squat 10-10-10
Use the heaviest weight you can for each set.
Rest as needed between sets.
3 RFT: Run, Kettlebell Swings and Kettlebell Goblet Squats3 rounds for time of:
Run 400m
21 Kettlebell Swings (70#/53#)
12 Kettlebell Goblet Squats (70#/53#)
