Category: WOD
Power Snatch 1 Rep & 5 RFT: Deadlifts, Dumbbell Snatches, Handstand Push-ups and Dumbbell Snatches
Power Snatch 1 Rep
Power Snatch 1 Rep
Use the heaviest weight you can for each set.
Rest as needed between sets.
5 RFT: Deadlifts, Dumbbell Snatches, Handstand Push-ups and Dumbbell Snatches
5 rounds for time of:
10 Deadlifts, 225/155 lbs
10 Dumbbell Snatches, 50/35 lbs
10 Handstand Push-ups
10 Dumbbell Snatches, 50/35 lbs
Power Snatch 1 Rep
Power Snatch 1 Rep
Power Snatch 1 Rep
Use the heaviest weight you can for each set.
Rest as needed between sets.
Bench Press 3-3-3-3-3 & 15-12-9: Lateral Burpees, Box Jumps and Power Cleans & Hollow Rocks : 50 Reps for Time
Bench Press 3-3-3-3-3
Bench Press 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
15-12-9: Lateral Burpees, Box Jumps and Power Cleans
15-12-9 reps, for time of:
Lateral Burpee (Over Barbell)
Box Jump (24″/20″)
Power Clean (135#/95#)
Checkout:
Hollow Rocks : 50 Reps for Time
For time:
50 Hollow Rocks
BTWB
Photo by @robcwilson
Memorial Day 5/29 Schedule:
Murph is this Monday (5/29)! We are only running AM classes for the annual Murph Challenge. If you are not already signed up on the whiteboard in the gym for a below class time, show up at 10:30am and we will fit you in.
- 0830 class (Full)
- 0930 class (Full)
- 1030 class (still some open slots)
- Show up at 1030 if you didn’t sign up!
- NO 5:30AM or any PM Classes!
Pacific, Central and California coverage all weekend!
More pec tears in each region this weekend from Event 2. It’s proving to be both a mystery as to why only men are tearing as well as a huge differentiator. The biggest names with pec injuries this weekend are Khan Porter, Nick Urankar and Sam Dancer.
Bench Press 3-3-3-3-3
Bench Press 3-3-3-3-3
Bench Press 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Overhead Squat: 2RM & 3 RFT: Runs, Kettlebell Swings and Chest-to-bar Pull-ups & 3 RFT: Runs, Kettlebell Swings and Muscle-ups
Choose C2B or MU version:
3 RFT: Runs, Kettlebell Swings and Chest-to-bar Pull-ups
3 rounds for time of:
Run 400m
21 Kettlebell Swings (70#/53#)
12 Chest-to-bar Pull-ups
3 RFT: Runs, Kettlebell Swings and Muscle-ups
3 rounds for time of:
Run 400m
21 Kettlebell Swings (70#/53#)
7 Muscle-ups
BTWB
Photo by @robcwilson
Regionals week 2 has begun in the Pacific with Tia-Clair Toomey vs. Kara Webb and it’s shaping up to be a close battle already.
Five Things to Watch in California
Overhead Squat: 2RM & 3 RFT: Runs, Kettlebell Swings and Chest-to-bar Pull-ups
Lifting: Hang Power Cleans and Rope Climbs & Chipper: Double Unders, Wall Balls, Row, Hang Power Cleans and Push Jerks
Lifting: Hang Power Cleans and Rope Climbs
Hang Power Clean 2-2-2-2-2, using heaviest weight per set
Rope Climb 5×2 at 1x bodyweight
* Alternate HPC sets with 2 rope climbs, scale to 1 RC, or Rig Footlock Practice, or 4 Supine RC
Chipper: Double Unders, Wall Balls, Row, Hang Power Cleans and Push Jerks
For time:
100 Double Unders
80 Wall Balls (20#/14#)
60 Row Calories
40 Hang Power Cleans (115#/75#)
20 Push Jerks (115#/75#)
BTWB
Photo by @robcwilson
Parents! We are looking at bringing back the SRCF Tweens and Teens Class with Coach Jessika for a 4 week session of Tues/Thurs starting next Tuesday at either 5 or 6pm based on parent feedback. (6pm is the current leader)
- Dates would be 30th May, 1st, 6th, 8th, 13th, 15th, 20th, and 22nd of June
- Ages: 10-15 only
- Class times: Tues/Thurs TBD!
- Coach: Jessika
- Cost: $120 for 4 week session / 8 classes (we can prorate to accommodate vacation/sports schedules)
- If you need to prorate your teen, just email us to register for you!
If we get enough interest we will start the program. After the 4 weeks it will take about a month break, but we would start another summer session in late July.
If you are interested let us know your time preference (5pm or 6pm or both). Based on feedback we will choose a time.
Front Squat 10-10-10 & AMRAP 20 mins: Rows, Handstand Push-ups, AbMat Sit-ups and Ring Dips
Front Squat 10-10-10
Front Squat 10-10-10
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 20 mins: Rows, Handstand Push-ups, AbMat Sit-ups and Ring Dips
Complete as many rounds as possible in 20 mins of:
Row 250m
5 Handstand Push-ups
10 AbMat Sit-ups
5 Ring Dips
15 Air Squats
BTWB
Photo by @robcwilson
Parents! We are looking at bringing back the SRCF Tweens and Teens Class with Coach Jessika for a 4 week session of Tues/Thurs starting next Tuesday at either 5 or 6pm based on parent feedback.
- Dates would be 30th May, 1st, 6th, 8th, 13th, 15th, 20th, and 22nd of June
- Ages: 10-15 only
- Class times: Tues/Thurs TBD!
- Coach: Jessika
- Cost: $120 for 4 week session / 8 classes (we can prorate to accommodate vacation/sports schedules)
- If you need to prorate your teen, just email us to register for you!
If we get enough interest we will start the program. After the 4 weeks it will take about a month break, but we would start another summer session in late July.
If you are interested let us know your time preference (5pm or 6pm or both). Based on feedback we will choose a time.
Live Update Show: Week 1 Regional Recap
Front Squat 10-10-10
Front Squat 10-10-10
Front Squat 10-10-10
Use the heaviest weight you can for each set.
Rest as needed between sets.