Category: Video and Media

Front Squat 4-4-4-4 & AMRAP 15 mins: Curtis P, Box Jumps and Sit-ups

Front Squat 4-4-4-4

Front Squat 4-4-4-4

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

BTWB

AMRAP 15 mins: Curtis P, Box Jumps and Sit-ups

Complete as many rounds as possible in 15 mins of:
5 Curtis P’s (95#/65#)
10 Box Jumps (24″/20″)
15 AbMat Sit-ups
* Curtis P = 1 Power Clean + 1 Right Leg static lunge + 1 Left Leg static lunge + 1 Push Press unbroken (lunges are in place)

BTWB
Photo by @robcwilson
This complex of power clean, front rack alternating lunge on each leg and a push press is a combination of multiple functional movements that adds fatigue as you go and hits the entire body. Expect some sore glutes! Video demo linked above of the Curtis P.

Results

Results cont

Advanced RX: Lifting: Squat Clean + Front Squat + Push Jerk & Chipper: Muscle-ups, Front Squats, Row, KB Swings, and Wall Balls & AMRAP 6 mins: Rows and Hollow Rocks

Advanced RX: Lifting: Squat Clean + Front Squat + Push Jerk

Squat Clean 1-1-1, using heaviest weight per set
Front Squat 1-1-1, using heaviest weight per set
Push Jerk 1-1-1, using heaviest weight per set
* Complex.

BTWB

Chipper: Muscle-ups, Front Squats, Row, KB Swings, and Wall Balls

For time:
10 Muscle-ups
20 Front Squats (205#/145#)
30 Row Calories
40 Kettlebell Swings (70#/53#)
50 Wall Balls (20#/14#)

BTWB

AMRAP 6 mins: Rows and Hollow Rocks

Complete as many rounds as possible in 6 mins of:
Row 200m
20 Hollow Rocks

BTWB
Photo by @robcwilson
2018 Reebok CrossFit Games Season Schedule

THE OPEN IS COMING!

FIVE WEEKS – FEB. 22-MARCH 26

  • 18.1- Feb. 22-26
  • 18.2- March 1-5
  • 18.3- March 8-12
  • 18.4- March 15-19
  • 18.5- March 22-26

Registration for the Open begins Thursday, Jan. 11, 2018.

The Open is the first stage of the CrossFit Games season and the largest community event of the year. Every year, hundreds of thousands of athletes come together to compete in the worldwide, online competition.

Anyone aged 14 or older can compete. All you have to do is sign up at Games.CrossFit.com and log your score each week. Workouts are released on Thursdays at 5 p.m. PT, and all SRCF athletes will be able to complete the workout for the week each Friday and submit their score. Scores are due before 5 p.m. PT the following Monday. You must complete the workouts at a CrossFit affiliate with a judge.

The Open offers two versions of each workout, scaled and Rx’d. The scaled option makes the event all-inclusive. All athletes can compare their results to others worldwide, regionally, by age or within their own gyms. An official CrossFit Games app will be available in late January, which will focus on your own personal performance in the Open.

At the end of five weeks, the fittest in the world move on to the next stages of competition: the Regionals and the Online Qualifier.

Dave Castro Offers First Hint of the 2018 CrossFit Open

Results

Skill Work & Alt EMOM 15 mins: Rows, Deadlifts and Rope Climbs

Skill Work

Skill practice:
* Handstand Push-ups or Walk
* Rope Climb
* Muscle-up
* Bar Muscle Up

* You an also work on strict pull-ups, dips, progressions, or foot lock practice. Practice skills you need to work on. If you can kind of do the skill, focus on progressions, form & technique.

BTWB

Alt EMOM 15 mins: Rows, Deadlifts and Rope Climbs

Every 1 min for 15 mins, alternating between:
Row 150m (M)/125m (F)
10 Deadlifts (225#/155#)
2 Rope Climbs 15 ft

BTWB
Photo by @robcwilson
71 year old man runs a record 5 1/2 minute mile by running once every three days and lifting on the other days.  There’s hope for me yet.
“71-Year-Old Sets Blazing Fast Mile World Record—on Low Mileage,” Runner’s World.

Results

Results cont

Squat Snatch 1-1-1-1-1 & 5 RFT: Power Snatches and Box Jump Overs

Squat Snatch 1-1-1-1-1

Squat Snatch 1-1-1-1-1

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

BTWB

5 RFT: Power Snatches and Box Jump Overs

5 rounds for time of:
10 Power Snatches (95#/65#)
10 Box Jump Overs (24″/20″)

BTWB

Artie

Artie

Complete as many rounds as possible in 20 mins of:
5 Pull-ups
10 Push-ups
15 Air Squats
5 Pull-ups
10 Thrusters (95#/65#)

Police Officer Arthur “Artie” Lopez, 29, of Babylon Village, New York, was killed in the line of duty on Oct. 23, 2012. Officer Lopez, a decorated eight-year veteran of the force, was serving on the Emergency Services Unit at the Nassau County Police Department at the time of his death. He kept himself in peak physical condition for the job as a member of CrossFit Merrick in Bellmore, New York. Fran and Cindy were among his favorite workouts.
He is survived by his sister, Charo; and parents, Alfonso and Mirella. ~www.crossfit.com

BTWB
Photo by @robcwilson
Welcome back! Holidays are over and it’s time to clean it up and get back in the gym. No better way to start the new year then with a Hero Workout. The CrossFit Games Open is coming in Feb. and registration starts Jan. 11th. Start getting ready by working on cleaning up your range of motion and technique so that every reps counts when you are completing the Open.
Benchmark Workouts

Results

Results cont

Bench Press 8-8-8 & Alt EMOM 21 mins: Burpees, Kettlebell Swings and Double Unders

Bench Press 8-8-8

Bench Press 8-8-8

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

BTWB

Alt EMOM 21 mins: Burpees, Kettlebell Swings and Double Unders

Every 1 min for 21 mins, alternating between:
10 Burpees
12 Kettlebell Swings (70#/53#)
30 Double Unders

BTWB

Photo by @robcwilson
Last night was Coach Jeremy’s last class (for now). We are truly thankful for all of the years of coaching he has put into the gym and helped so many people in our SRCF community! He has been a rock steady friend as well as a fixture of our coaching staff and gym for a long time going back to our first space on the corner after we outgrew our garage. We hope this “retirement” is a much needed break and we see him back in the New Year. We will all miss you Jeremy!
We’re also excited that we are welcoming three new coaches onboard with Peter, Rob W., and Shay starting in 2018! They will be taking over a few evening classes starting next week so give them a warm welcome and be sure to ask them “what’s a thruster?”!
The Double-Under
The Bench Press

Results

Results cont

Deadlift 2-2-2-2-2 & 3 RFT: Rows, Sit-ups and Deadlifts

Deadlift 2-2-2-2-2

Deadlift 2-2-2-2-2

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

BTWB

3 RFT: Rows, Sit-ups and Deadlifts

3 rounds for time of:
Row 500m
50 Sit-up (abmat)
15 Deadlifts (225#/155#)

BTWB
Photo by @robcwilson
Always late got the perfect tank for Christmas…
Tomorrow will be a new type of WOD that we haven’t done in quite awhile. It will be a combined strength, conditioning, mental toughness, and technique test. Strategy will play a part, and you can’t just go into it without a plan.  The “Bear Complex” is coming.
HOLIDAY SCHEDULE:

  • Normal class schedule Tuesday 12/26 through Friday 12/29
  • Saturday 12/30 the gym is CLOSED
  • Monday 1/1 the gym is CLOSED

Teens Class:

  • Wednesday 12/27 no class
  • Saturday 12/30 the gym is CLOSED; no class
  • Teens Class resumes next Wed. 1/3 at 5pm

OnRamp:

  • Our next OnRamp begins next Tues. 1/2 at 7pm and will run Thur. 1/4, Sat. 1/6, and Mon. 1/8

Results

Results cont

Jerk: 1RM & FT: Row and Hand Release Push-up Ladder

Jerk: 1RM

Find your Jerk 1 Rep Max.
* Split or Jerk from rack.

BTWB

FT: Row and Hand Release Push-up Ladder

For time:
Row 500m
10 Push-up (hand release)
Row 400m
15 Push-up (hand release)
Row 300m
20 Push-up (hand release)
Row 200m
25 Push-up (hand release)
Row 100m
30 Push-up (hand release)

BTWB
Photo by @robcwilson
The Patch logo T’s are on the way and will be here Thursday just in time for Christmas and the holidays! We will post when they are available to pick up.
HOLIDAY SCHEDULE:

  • This week we will have a normal class schedule Monday 12/18 through Thursday 12/21
  • Friday 12/22 we will have limited class times (with sign-ups) with the annual SRCF “12 Days of Christmas” WOD. Sign up for a wave in the gym.  Wear some festive attire or an ugly holiday sweater!
  • Link to 12 WOD’s of Christmas
    • 0930 class (Class Full)
    • 1030 class
    • 1130 class
    • 1600 class (4pm) (almost full)
    • 1700 class (5pm)
  • Saturday 12/23 the gym is CLOSED
  • Monday 12/25 the gym is CLOSED

Teens Class:

  • Wednesday 12/20 we will have normal class schedule 5pm
  • Saturday 12/23 the gym is CLOSED

Results

Results cont

Advanced RX: EMOM for 10 mins: Power Clean & 3 RFT: Muscle Ups, Wall Balls, Handstand Push Ups and Power Cleans

Advanced RX Class:

EMOM for 10 mins: Power Clean

2 Power Cleans, pick load

Every 1 min for 10 mins.

BTWB

3 RFT: Muscle Ups, Wall Balls, Handstand Push Ups and Power Cleans

3 rounds for time of:
6 Muscle Ups
30 Wall Balls (20#/14#)
12 Handstand Push Ups
15 Power Cleans (135#/95#)

BTWB
Photo by @robcwilson
HOLIDAY SCHEDULE:

  • Next week we will have a normal class schedule Monday 12/18 through Thursday 12/21
  • Stay tuned for the Friday 12/22 schedule but plan on limited class times with the annual SRCF “12 Days of Christmas” WOD
  • Saturday 12/23 the gym is CLOSED
  • Monday 12/25 the gym is CLOSED

Teens Class:

  • Wednesday 12/20 we will have normal class schedule 5pm
  • Saturday 12/23 the gym is CLOSED

Results

Lifting: Hang Squat Cleans and Weighted Ring Dips & 5 RFT: Thrusters, Kettlebell Swings and AbMat Sit-ups

Lifting: Hang Squat Cleans and Weighted Ring Dips

Hang Squat Clean 2-2-2-2, using heaviest weight per set
Weighted Ring Dip 4-4-4-4, using heaviest weight per set
* Alternate Hang Clean sets with Dips.

BTWB

5 RFT: Thrusters, Kettlebell Swings and AbMat Sit-ups

5 rounds for time of:
10 Thrusters (95#/65#)
20 Kettlebell Swings (53#/35#)
30 AbMat Sit-ups

BTWB
Photo by @robcwilson
HOLIDAY SCHEDULE:

  • Next week we will have a normal class schedule Monday 12/18 through Thursday 12/21
  • Stay tuned for the Friday 12/22 schedule but plan on limited class times with the annual SRCF “12 Days of Christmas” WOD
  • Saturday 12/23 the gym is CLOSED
  • Monday 12/25 the gym is CLOSED

Results

Results cont

SNORIDGE CROSSFIT