Community. Coaching. Caring. Since 2009.
Back Squat 4-4-4Back Squat 4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
For time:
Row 1000m
50 Thrusters (45#/33#)
30 Pull-ups
Photos by @robcwilson
Congrats to Kaylee on achieving her 800th WOD! That’s a huge number of workouts!
Froning, Bridges and Panchik put on a show at the Mayhem Classic Sanctional:
Good Morning 8-8-8-8, using heaviest weight per set
Hollow Rock 15-15-15-15, using heaviest weight per set
* Alternate sets
Complete as many rounds as possible in 20 mins of:
5 Kettlebell Swings (70#/53#)
10 Push-ups
15 Air Squats
Clean 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Chipper: Row, Handstand Push-ups, Squat Cleans, Toes to bar, RowFor time:
25 Row Calories
30 Handstand Push-ups
15 Squat Cleans (185#/135#)
30 Toes-to-bars
25 Row Calories
For time:
25 Row Calories
30 Handstand Push-ups
15 Power Cleans (205#/145#)
30 Toes-to-bars
25 Row Calories
Team WOD: Row and Deadlift Hold, Push Press and Handstand Hold, Toes-to-bar and Bar Hang, Overhead Walking LungeAs a team of 2 each partner must complete for time:
30 Row (calories)
Partner completes Deadlift Hold (205#/135#)
30 Push Press (115#/75#)
Partner completes Handstand Hold
30 Toes-to-bars
Partner completes Hang From Pull Up Bar
50m Overhead Walking Lunge With Plate (45#/25#) – 100m Total
* Partner 1 must complete 30 reps or 30 calories while Partner 2 maintains the static hold. Swap after the required reps are completed. Partner 2 then completes 30 while Partner 1 maintains static hold.
** OH Walking Lunge as a team for 100m, one partner works while one rests.
*** One bar, one plate, one rower per team.
Post total time.
* Inspired by 2015 Regional Team Event 7. 30 reps each per partner while performing holds.
Photo by @robcwilson
EMOM for 8 mins: Power Snatch + Hang Power Snatch1 Power Snatch + Hang Power Snatch, pick load
Every 1 min for 8 mins.
6 rounds for time of:
6 Power Snatches (115#/75#)
1 Rope Climb
6 Lateral Burpee (Over Barbell)
Shoulder Press 3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
10 RFT: Sumo Deadlift High-pulls, Front Squats and Push Jerks10 rounds for time of:
7 Sumo Deadlift High-pulls (95#/65#)
7 Front Squats (95#/65#)
7 Push Jerks (95#/65#)
Photo by @robcwilson
Why do we scale? Why do we suggest different scaling options for difficult movements? Good read:
PROFESSIONAL TRAINING: SCALING
Lifting: Bench Press and DeadliftsBench Press 3-3-3-3-3, using heaviest weight per set
Deadlift 3-3-3-3-3, using heaviest weight per set
* Alternate BP and DL sets
As many reps as possible in 7 mins of:
Wall Ball (20#/14#)
Every 1 min complete:
5 Deadlifts (225#/155#)
* Score is total WB + 30 DL. Start with max rep WB then at each minute complete 5 touch and go DL and in remaining time complete max reps WB. (DL starts after minute 1: WB, then 5DL+WB, 5DL+WB etc up to 7 minutes)
Bench Press 3-3-3-3-3, using heaviest weight per set
Deadlift 3-3-3-3-3, using heaviest weight per set
* Alternate BP and DL sets. Use mats, touch and go.
Back Squat 6-6-6Back Squat 6-6-6
Use the heaviest weight you can for each set.
Rest as needed between sets.
Row 2 km
This is an all out effort for time.
Photo by @robcwilson
Please ensure that you check the SRCF Facebook group (the private one) and the Instagram account for weather/class updates. Link to both pages are at the bottom of our site. Any schedule updates will be posted there first.
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
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
