Bench Press 5-5-5-5
Bench Press 5-5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
Category: WOD
Back Squat 2-2-2-2 & AMRAP 14 mins: Single Arm Devil Press, Single Dumbbell Box Step-ups and Toes-to-bars
Back Squat 2-2-2-2
Back Squat 2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 14 mins: Single Arm Devil Press, Single Dumbbell Box Step-ups and Toes-to-bars
Complete as many rounds as possible in 14 mins of:
10 Single Arm Devil Press (50#/35#)
10 Single Dumbbell Box Step-ups (50#/35# at 24″/20″)
10 Toes-to-bars
Photo by @robcwilson @snoridgecrossfit
Back Squat 2-2-2-2
Back Squat 2-2-2-2
Back Squat 2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Team WOD: 3 RFT: Partner Wall Balls, Shoulder-to-overhead and Squat Cleans & Solo WOD: 3 RFT: Wall Balls, Shoulder-to-Overheads, and Squat Cleans
Team WOD: 3 RFT: Partner Wall Balls, Shoulder-to-overhead and Squat Cleans
As a team of 2 complete 3 rounds for time of:
50 Partner Alternating Wall Balls (20#/14#)
40 Shoulder-to-overheads (115#/75#)
30 Squat Cleans (115#/75#)
* Alternate WB throws and one works/rests for bar movements. One bar and one med ball per team.
Solo WOD: 3 RFT: Wall Balls, Shoulder-to-Overheads, and Squat Cleans
3 rounds for time of:
21 Wall Balls (20#/14#)
15 Shoulder-to-Overheads (115#/75#)
9 Squat Cleans (115#/75#)
Photo by @robcwilson @snoridgecrossfit
Welcome Zeke to the ranks of the SRCF Coaches! Zeke will be coaching the 5pm Monday and the NEW 8:30am Saturday classes. We are cancelling the 10:30am class due to lack of attendance.
Teens Class: We will resume our SRCF Teens class starting Tuesday 10/19. Classes are available every week on Tuesdays 4:00 – 5:00pm and Friday 2:00 – 3:00pm.
Team WOD: 3 RFT: Partner Wall Balls, Shoulder-to-overhead and Squat Cleans
Team WOD: 3 RFT: Partner Wall Balls, Shoulder-to-overhead and Squat Cleans
3 rounds for time of:
50 Partner Alternating Wall Balls, 20/14 lbs
40 Shoulder-to-overheads, 115/75 lbs
30 Squat Cleans, 115/75 lbs
* As a team of 2 complete 3 rounds for time. Split up reps for STO and Cleans. Alternate WB shots. One bar and one med ball per team.
Deadlift 2-2-2 & Donny
Deadlift 2-2-2
Deadlift 2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Work up to heavy load not a 2RM. This shouldbe prep for the DL volume in “Donny”
Donny
21-15-9-9-15-21 reps, for time of:
Deadlift (225#/155#)
Burpee
U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, Iowa, assigned to the 1st Battalion, 133rd Infantry Regiment, Iowa Army National Guard, based in Waterloo, Iowa, died April 13, 2011, in Laghman province, Afghanistan, of wounds suffered when insurgents attacked his unit using an improvised explosive device. He is survived by his mother and stepfather, Roger and Becky Poock; his father and stepmother, Jeff and Jeanie Nichols; and his brothers, Nick and Joe.
* DL should be a moderate load that you can handle 2-3 sets max per round all the way through. Scale appropriately!
Photo by @robcwilson @snoridgecrossfit
CrossFit Launches CrossFit Precision Care, Files 2 Trademarks
Deadlift 2-2-2
Deadlift 2-2-2
Deadlift 2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Work up to heavy load not a 2RM. This shouldbe prep for the DL volume in "Donny"
Alt EMOM 12 mins: Kipping Pull-up and Handstand Walk Practice & AMRAP 20 mins: Run, Handstand Push-ups, Air Squats and Rope Climbs
Alt EMOM 12 mins: Kipping Pull-up and Handstand Walk Practice
Every 1 min for 12 mins, alternating between:
5 Kipping Pull-up Practices
Handstand Walk Practice, 30 secs
* Scale up PU practice to C2B or down to banded/negatives practice. Scale HS Walk to HS Hold/Shoulder Taps or Box Pike with Shoulder Taps.
AMRAP 20 mins: 400m, Handstand Push-ups, Air Squats and Rope Climbs
Complete as many rounds as possible in 20 mins of:
Run 400m
10 Handstand Push-ups
25 Air Squats
1 Rope Climb
* Scale 1 RC to 2 Supine RC, HSPU to 1 abMat, Box Pike or DB/KB Press
Photo by @robcwilson @snoridgecrossfit
Alt EMOM 12 mins: Kipping Pull-up and Handstand Walk Practice
Alt EMOM 12 mins: Kipping Pull-up and Handstand Walk Practice
Every 1 min for 12 mins, alternating between:
5 Kipping Pull-up Practices
Handstand Walk Practice, 30 secs
* Scale up PU practice to C2B or down to banded/negatives practice. Scale HS Walk to HS Hold/Shoulder Taps or Box Pike with Shoulder Taps.
Back Squat : 3-3-3-3 & Row: 250m / 500m / 1000m / 500m / 250m & Checkout: 21-15-9: Toes-to-bars and Sit-ups
Back Squat : 3-3-3-3
Back Squat 3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Row: 250m / 500m / 1000m / 500m / 250m, rest 1 min
Each for time:
Row 250m
Row 500m
Row 1000m
Row 500m
Row 250m
Rest 1 min between efforts.
* Write/log time for each distance
Photo by @robcwilson @snoridgecrossfit