Category: WOD

Deadlift: 5-5-5 & 7 RFT: Handstand Push-ups, Deadlifts and Kettlebell Swings

Deadlift: 5-5-5

Deadlift 5-5-5

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

BTWB

7 RFT: Handstand Push-ups, Deadlifts and Kettlebell Swings

7 rounds for time of:
7 Handstand Push-ups
7 Deadlifts (225#/155#)
7 Kettlebell Swings (70#/53#)

BTWB

Open 19.1 Photos by @robcwilson

SRCF Team Count: 37

  • Time! 19.1 is a wrap!
  • We will program each Open WOD (RX and Scaled versions) every Friday for class for the next 4 consecutive weeks
  • 19.2 will be announced this Thursday at 5pm PST
  • We will have our Friday Night Lights next Friday during class times starting at 4pm as we added several more people to the registered count. Bring drinks, dress warm and come hang out!

Sigmundsdottir, Olenkowicz, and Central Beasts Earn Games Invites in London

Sara Sigmundsdottir Dominates Day 2 to Win Strength In Depth

Tommy M. and Sean W. from the CrossFit Games Update Show are back with their own update show and YouTube channel:
Inside Elite Fitness – Strength in Depth Day One
Results
Results cont

Advanced RX: Lifting: Power Snatches and Power Clean & Jerks & FT: Power Snatches and Power Clean & Jerks

Advanced RX Class:

Lifting: Power Snatches and Power Clean & Jerks

Power Snatch 1-1-1, using heaviest weight per set
Power Clean & Jerk 1-1-1, using heaviest weight per set

BTWB

FT: Power Snatches and Power Clean & Jerks

For time:
30 Power Snatches (135#/95#)
30 Power Clean & Jerks (135#/95#)

BTWB

CrossFit Games Open 19.1

CrossFit Games Open 19.1

Complete as many rounds as possible in 15 mins of:
19 Wall Balls (20#/14#, 10 ft/9 ft)
19 Row Calories

BTWB

CrossFit Games Open 19.1 – Scaled

Complete as many rounds as possible in 15 mins of:
19 Wall Balls (20#/14#, 10 ft./9 ft.)
19 Row Calories

BTWB

Photo by @robcwilson

SRCF Team Count: 34
Open Workout 19.1
Workout Description & Scorecard
Post time to comments, and/or submit your score as part of the 2019 Reebok CrossFit Games Open.
Any make-ups need to be completed by Monday 4pm class and scores submitted NLT 4:59pm PST.  There is still time to sign up and compete. Athletes have until 5 p.m. PT on Feb. 25 to complete 19.1 and submit scores. You can also create custom leaderboards.
SRCF Leaderboard
CrossFit Open 19.1 Workout Description and Strategies
Results
Results Open 19.1 Registered Results

Dumbbell Bent Over Row 6-6-6 & Death By Row Calories

Dumbbell Press 6-6-6

Dumbbell Shoulder Press 6-6-6

Dumbbell Bent Over Row 6-6-6

Dumbbell Bent Over Row 6-6-6

Use the heaviest weight you can for each set.
Rest as needed between sets.
* Alternate DB Press sets with DB Bent Over Rows

BTWB

“Death By” Row Calories

Death By Row Calories

With a continuously running clock perform:
1 Row Calorie in the first 1 min,
2 Row Calories in the second 1 min
3 Row Calories in the third 1 min
…
Continuing this for as long as you are able.
* Reset the rower each minute to get an accurate Calorie count

BTWB

Bench Press 5-5-3-3-1-1-1 & 5 RFT: Kettlebell Swings and Burpees

Bench Press 5-5-3-3-1-1-1

Bench Press 5-5-3-3-1-1-1

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

BTWB

5 RFT: Kettlebell Swings and Burpees

5 rounds for time of:
15 Kettlebell Swings (70#/53#)
15 Burpees

BTWB

Round Of DT 1-1-1 & AMRAP 12 mins: 2 Rounds of Cindy and 1 Round of DT

Round Of DT 1-1-1

Round Of DT 1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.
1 Round of DT: 12 Deadlift +9 Hang Power Clean + 6 Push Jerk (all Unbroken)

BTWB

AMRAP 12 mins: 2 Rounds of Cindy and 1 Round of DT

Complete as many rounds as possible in 12 mins of:
5 Pull-ups
10 Push-ups
15 Air Squats
5 Pull-ups
10 Push-ups
15 Air Squats
12 Deadlifts (155#/105#)
9 Hang Power Cleans (155#/105#)
6 Push Jerks (155#/105#)

BTWB

Photo by @robcwilson

SRCF Team Count: 30
Get signed up! The Open is coming Thursday, Feb. 21st.

  • We will program the Open WOD’s (RX and Scaled versions) every Friday for class for the next 5 consecutive weeks
  • The CrossFit Games Open is for athletes anywhere in the world, at any stage of their journey (RX, Scaled, Masters, Teens)
  • Select our gym when you register so that we can validate your scores
  • You must submit your score each week NLT Monday at 4:45pm or it will not count!

Masters & Teens: Stakes are Still the Same in the CrossFit Open

Ben Smith’s Knee Healing After Knee Surgery

Results
Results cont

SNORIDGE CROSSFIT