Deadlift 3-3-3-3 and Hollow Rocks: 3 x 15
Deadlift 3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Use mats and touch and go. No drops. Alternate DL and HR Sets
Category: WOD
Deadlift: 3-3-3-3 and Hollow Rocks: 3 x 15 & 5 RFT: Deadlifts, Air Squats and Handstand Push Ups
Deadlift: 3-3-3-3 and Hollow Rocks: 3 x 15
Deadlift 3-3-3-3
Hollow Rocks 3×15
Rest as needed between sets.
* Alternate DL and HR Sets
5 RFT: Deadlifts, Air Squats and Handstand Push Ups
5 rounds for time of:
7 Deadlifts (275#/185#)
30 Air Squats
7 Handstand Push Ups
Photo by @robcwilson
Events:
“Saimo”
This Saturday 8/25 we will be holding our annual memorial workout in honor of Sam who left us way too soon on this very day today, two years ago.
This year we are asking for any donations big or small from our SRCF family that will again go towards the Sam Saimo Memorial Art Scholarship fund. The Saimo family has now awarded this to local Mt. Si graduates the past two years. Your donation helps to keep this scholarship funded. We will have a collection box out this week and on Saturday and then next week will give all money raised to Dan and Jeannie Saimo.
Events:
“Saimo”
This Saturday 8/25 we will be holding our annual memorial workout in honor of Sam who left us way too soon on this very day today, two years ago.
This year we are asking for any donations big or small from our SRCF family that will again go towards the Sam Saimo Memorial Art Scholarship fund. The Saimo family has now awarded this to local Mt. Si graduates the past two years. Your donation helps to keep this scholarship funded. We will have a collection box out this week and on Saturday and then next week will give all money raised to Dan and Jeannie Saimo.
We will also put sign-up slots for the workout on the whiteboard so you can choose a time to honor Sam this Saturday morning.
We miss him greatly. Everyday.
Please sign up in the gym for a wave:
We miss him greatly. Everyday.
Please sign up in the gym for a wave:
- 0930
- 1030
- 1130
Advanced RX: EMOM for 5 mins: Clean & Jerk & 15-12-9-6-3: Chest-to-bar Pull-ups, Clean & Jerks and Push-ups
Advanced RX: EMOM for 5 mins: Clean & Jerk & 15-12-9-6-3: Chest-to-bar Pull-ups, Clean & Jerks and Push-ups & Checkout: FT: Assault Bike and AbMat Sit-ups
Advanced RX Class:
EMOM for 5 mins: Clean & Jerk
1 Clean & Jerk, pick load
Every 1 min for 5 mins.
15-12-9-6-3: Chest-to-bar Pull-ups, Clean & Jerks and Push-ups
15-12-9-6-3 reps, for time of:
Chest-to-bar Pull-up
Clean & Jerk (135#/95#)
Push-up
Checkout: FT: Assault Bike and AbMat Sit-ups
For time:
25 Assault Bike (Calories)
50 AbMat Sit-ups
Advanced RX: EMOM for 5 mins: Clean & Jerk
Team WOD: Clean & Jerk: 1RM & Helen Meets Grace
Team WOD: Clean & Jerk: 1RM
As a team, share a bar and alternate lifts.
Record your best Clean & Jerk 1 rep max lift.
* 8 min. time cap for each to find a 1RM.
Helen Meets Grace
As a team of 2 complete for time:
– One partner works at a time, split reps up w/partner however you want except both partners must run 400m each time together.
Partner Run 400m
21 Kettlebell Swings (53#/35#)
12 Pull-ups
Partner Run 400m
21 Kettlebell Swings
12 Pull-ups
Partner Run 400m
21 Kettlebell Swings
12 Pull-ups
30 Clean & Jerks (135#/95#)
Photo by @robcwilson
Team WOD: Clean & Jerk: 1RM
Team WOD: Clean & Jerk: 1RM
Record your best Clean & Jerk 1 rep max lift.
* As a team, share a bar and alternate lifts. 8 min. time cap for each to find a 1RM.
Ring Dip (Weighted) 3-3-3-3-3
Ring Dip (Weighted) 3-3-3-3-3
Ring Dip (Weighted) 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Ring Dip (Weighted) 3-3-3-3-3 & 3 RFT: Double Unders, Overhead Walking Lunges and Burpees
Ring Dip (Weighted) 3-3-3-3-3
Ring Dip (Weighted) 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
3 RFT: Double Unders, Overhead Walking Lunges and Burpees
3 rounds for time of:
50 Double Unders
Overhead Walking Lunge (45#/25# Bumper), 50 ft
25 Burpees
RX+ Option: 3 RFT: Double Unders, Double Kettlebell Overhead Lunges and Burpees
3 rounds for time of:
60 Double Unders
Double Kettlebell Overhead Lunge (35#/26# x2), 50/40 ft
25 Burpees
* Choose this Option if you can RX.
Photo by @robcwilson
Lifting: 2 Push Press + 2 Thruster Complex & AMReps 10 mins: Rows, Thrusters and Bar Muscle-ups & Checkout: Farmers Walk (Kettlebell)
Lifting: 2 Push Press + 2 Thruster Complex
Push Press 2-2-2-2, using heaviest weight per set
Thruster 2-2-2-2, using heaviest weight per set
* Complex 2 PP + 2 Thruster. Use mats for drops.
AMReps 10 mins: Rows, Thrusters and Bar Muscle-ups
As many reps as possible in 10 mins of:
Row 1000m
50 Thrusters (45#/33#)
Bar Muscle-up (max rep)
* Score max reps BMU. Scale BMU to Strict Pull-ups.
Checkout: Farmers Walk (Kettlebell)
Farmers Walk (Kettlebell) 200m (Choose load)
This is an all out effort for time.