Category: Video and Media

Shoulder Press 3-3-3-3-3 & AMRAP 10 mins: Chest-to-bar Pull-ups, Dumbbell Push Press and Run

Shoulder Press 3-3-3-3-3

Shoulder Press 3-3-3-3-3

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

BTWB

AMRAP 10 mins: Chest-to-bar Pull-ups, Dumbbell Push Press and Run

Complete as many rounds as possible in 10 mins of:
5 Chest-to-bar Pull-ups
10 Dumbbell Push Press, pick load
Run 200m

BTWB
Photo by @robcwilson
Our next OnRamp starts next week and we have open spots! Email us or use the Contact Us form for sign up info.
Our November OnRamp Schedule:

  • 11/7 Tuesday at 7pm
  • 11/9 Thursday at 7pm
  • 11/11 Saturday at 8:30am
  • 11/13 Monday at 7pm

* Each OnRamp session will run approximately 1 hr to 1 hr 25 min.

From the CrossFit Games:
The 2017 Reebok CrossFit Invitational kicks off in Melbourne, Australia, this weekend! We will stream the two-hour competition to Games.CrossFit.com so that fans from around the globe can watch their favorite athletes compete.
When to Watch
Seattle / Los Angeles
Saturday, Nov. 4 | 10 p.m. – 12 a.m. PT
The livestream will be archived immediately after the broadcast ends, so if it’s streaming in the middle of the night, sleep well and come back in the morning.

Front Squat: 3RM & Chipper: Runs, Med Ball Cleans, Front Squats, and Air Squats

Front Squat: 3RM

Find your Front Squat 3 Rep Max.

BTWB

Chipper: Runs, Med Ball Cleans, Front Squats, and Air Squats

For time:
Run 600m
50 Medicine Ball Cleans (20#/14#)
Run 400m
50 Front Squats w/Med Ball (20#/14#)
Run 200m
50 Air Squats

BTWB
Photo by @robcwilson
Can you run a mile AND drink four beers in 4:34?! (Peter almost can)

Corey Bellemore Breaks Beer Mile World Record (Again)

Sara Sigmundsdottir Says Goodbye to Cookeville, Hello to California

Results

Results cont

Skill Work: Rope Climb and Pull-up Practice & Moore

Skill Work: Rope Climb and Pull-up Practice

Approx. 10 minutes for Rope Climb or Pull-up practice:

Choose rope climb foot lock, supine rope climb or strict, kipping, chest to bar pull-ups or ring row, supine ring row.

BTWB

Moore

Complete as many rounds in 20 minutes as you can of:
1 Rope Climb (15 ft)
Run 400m
max rep Handstand Push-ups
* Scale HSPU to Box or Floor Pike. Each time you break HSPU you must complete 1 rope climb and 400m run.

Officer David S. Moore, 29, of the Indianapolis Metropolitan Police Department, died on Jan. 26, 2011 from gunshot wounds suffered on Jan. 23 when he stopped a stolen vehicle and the driver opened fire at him. ~ www.CrossFit.com

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Power Snatch (Touch & Go): 3RM & 3 RFT: Hang Power Snatches, Ring Dips, and Runs

Power Snatch (Touch & Go): 3RM

Record your best Power Snatch (Touch & Go) 3 Rep Max lift.

BTWB

3 RFT: Hang Power Snatches, Ring Dips, and Runs

3 rounds for time of:
15 Hang Power Snatches (115#/75#)
15 Ring Dips
Run 400m

BTWB
Photo by @robcwilson
Schedule:

This Saturday is our Frankenchipper, make sure you have a costume for the WOD! No costume = no treat, just BURPEES!

Events:

The 9th annual “Frankenchipper” is coming!

When: 10/28 Saturday at 9:30am (we will run waves as needed). NO ADVANCED CLASS!

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”.

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#)

9th annual Nugent Halloween Party:

Saturday night starting at 7:30pm and going until the Demogorgon escapes the upside down or Pennywise goes back to his sewer. 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 Hang Power Snatch

Results

Results cont

Front Squat: 5RM & AMRAP 15 mins: Rows, Thrusters, and Pull-ups

Front Squat: 5RM

Find your Front Squat 5 Rep Max.

BTWB

AMRAP “Jackie” 15 mins: Rows, Thrusters, and Pull-ups

Complete as many rounds as possible in 15 mins of “Jackie”:
Row 1000m
50 Thrusters (45#/33#)
30 Pull-ups

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Deadlift 2-2-2-2-2 & Alt EMOM 18 mins: Rows, Deadlifts and Strict Pull-ups

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.
* Touch and Go.

BTWB

Alt EMOM 18 mins: Rows, Deadlifts and Strict Pull-ups

Every 1 min for 18 mins, alternating between:
Row M 150m / F 125m
9 Deadlifts, 225/155 lbs
5 Strict Pull-ups
* Touch and Go.

BTWB
Photo by @robcwilson

Here’s a better photo of the color options for the blankets (the first was bad lighting). Preorder is on FB or you can order in the gym.
What, When, Why: Chalk – Let’s take a deeper dive into the structure and function of every CrossFitter’s favorite fine white powder (we hope!)

Results

Results cont

Bench Press & 10 RFT: Muscle-ups, Handstand Push-ups and Kettlebell Swings

Bench Press 4-4-4-4

Bench Press 4-4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.

Muscle-up Practice

Practice muscle-ups

After bench press take 5 mins. to practice progressions or warm-up your MU’s or dips

BTWB

10 RFT: Muscle-ups, Handstand Push-ups and Kettlebell Swings

10 rounds for time of:
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings (70#/53#)

BTWB
Photo by @robcwilson
Congrats to Mike M. for passing the Advanced RX Skills test tonight! After a whole bunch of hard work, practice and prep he cruised through it.
Considering dropping in to another CrossFit affiliate?  Read on and don’t be a jerk!
The Wrong Kind of Jerk
now in the CrossFit Journal

Results

Results cont

Front Squat: 7RM & 21-15-9: Front Squats, Burpees and Pull-ups

Front Squat: 7RM

Find your Front Squat 7 Rep Max.

BTWB

21-15-9: Front Squats, Burpees and Pull-ups

21-15-9 reps, for time of:
Front Squat (95#/65#)
Burpee
Pull-up

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Blanket Model Photo by @robcwilson
Michelle shows off the SRCF blanket during post WOD snuggie time.

If you want to preorder one then go to the FB Group on the preorder post for more details on price, size and colors and note your color choice. These blankets are huge, soft, warm and we will NOT be ordering extras or another order this winter.

Next Up: 2017 CrossFit Lift-Off Powered by Rogue Fitness

5 RFT: Wall Balls, Sumo Deadlift High-pulls, Box Jumps, Push Presses, and Row

Task Priority Fight Gone Bad:

5 RFT: Wall Balls, Sumo Deadlift High-pulls, Box Jumps, Push Presses, and Row

5 rounds for time of:
20 Wall Balls (20#/14#)
20 Sumo Deadlift High-pulls (75#/55#)
20 Box Jumps (20″/18″)
20 Push Press (75#/55#)
20 Row (calories)
Rest 1 min
* After completing each round rest 1 minute, clock continues to run.

BTWB
Debbie signed the bucket! That signature was earned!
Photo by @robcwilson
Today’s grinder was a new variant from CrossFit.com on the classic “Fight Gone Bad“. This was a long, tough slog and something we need to do more often…
The Sumo Deadlift High Pull
The Wall Ball
The Box Jump

Results

Results cont

Deadlift 3-3-3-3 & 3 RFT: Wall Balls, Deadlifts and Rows

Deadlift 3-3-3-3

Deadlift 3-3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.
* Touch and go. No drops.

BTWB

3 RFT: Wall Balls, Deadlifts and Rows

3 rounds for time of:
25 Wall Balls (20#/14#)
10 Deadlifts (275#/185#)
Row 500m
* Choose DL load wisely. Lift what you can safely touch and go.

BTWB
SNORIDGE CROSSFIT