Snatch Pull 3-3-3-3-3
Snatch Pull 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Touch and go. Use mats.
Category: WOD
Hang Squat Clean 3-3-3 & Alt EMOM 18 mins: Rows, Unbroken Front Squats and Ring Dips
Hang Squat Clean 3-3-3
Hang Squat Clean 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Alt EMOM 18 mins: Rows, Unbroken Front Squats and Ring Dips
Every 1 min for 18 mins, alternating between:
Row 150m/125m (M/F)
7 Unbroken Front Squats, pick load
8 Ring Dips
* Choose one FS load and maintain for all UB sets of 7
Photo by @robcwilson
The CF Games podium for 2017 has changed due to Ricky “I’m a Cheater” Garard getting busted for banned substances, then going on Instagram to “apologize” I mean “make excuses and then try to implicate all other top Games athletes”. Banned for 4 years is nice but he should just be banned for life. Great to see that he can now brag about being the “Fittest Cheater on Earth”.
RICKY GARARD DISQUALIFIED
Results
Hang Squat Clean 3-3-3
Hang Squat Clean 3-3-3
Hang Squat Clean 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Use mats
Behind The Neck Strict Press 3-3-3-3 & 3 RFT: Run, Pull-ups and Dumbbell Push Press
Behind The Neck Strict Press 3-3-3-3
Behind The Neck Strict Press 3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
3 RFT: Run, Pull-ups and Dumbbell Push Press
3 rounds for time of:
Run 400m
25 Pull-ups
25 Dumbbell Push Press (Pick load)
Back Squat: 1RM & 5 RFT: Runs, Wall Balls and Toes-to-bars
Back Squat: 1RM
Record your best Back Squat 1 Rep Max lift.
Only include the heaviest 1 rep, do not include sets prior to it
5 RFT: Runs, Wall Balls and Toes-to-bars
5 rounds for time of:
Run 200m
20 Wall Balls (20#/10#)
10 Toes-to-bars
Team WOD: FT: Partner Med Ball Runs, Partner Wall Balls, Power Cleans and Push Jerks
Team WOD: FT: Partner Med Ball Runs, Partner Wall Balls, Power Cleans and Push Jerks
As a team of 2 complete for time:
400m Partner Med Ball Run (20#/14#)
50 Wall Ball (Partner) (20#/14#)
50 Power Cleans (115#/75#)
50 Push Jerks (115#/75#)
400m Partner Med Ball Run
50 Push Jerks
50 Power Cleans
50 Wall Ball (Partner)
400m Partner Med Ball Run
* Runs must be done as a team, alternate work on the other movements (one works, one rests).
Photo by @robcwilson
Congrats to Rob, Shay and Peter for completing their CrossFit L1 Certificate Course this past weekend at CF Belltown! Michelle and I are SO PROUD of you all! Love to see this.
NEW DIVISIONS AND LASTING LEGACIES
Results
Lifting: Dumbbell / Kettlebell Press and Barbell Good Mornings & Chipper: Sumo Deadlift High-pulls, Double Unders, Front Squats, Sit-ups, Pull-ups, and Push-ups
Lifting: Dumbbell / Kettlebell Press and Barbell Good Mornings
Dumbbell / Kettlebell Strict Press 4-4-4-4-4, using heaviest weight per set
Barbell Good Morning 8-8-8-8-8, using heaviest weight per set
Alternate sets between lifts.
Chipper: Sumo Deadlift High-pulls, Double Unders, Front Squats, Sit-ups, Pull-ups, and Push-ups
For time:
30 Sumo Deadlift High-pulls (75#/55#)
50 Double Unders
30 Front Squats (75#/55#)
50 AbMat Sit-ups
30 Push-ups
50 Double Unders
30 Pull-ups
50 AbMat Sit-ups
Photo by @robcwilson
Weighted Strict Pull-up 2-2-2-2-2 & AMRAP 15 mins: Chest-to-bar Pull-ups, Ring Dips and Air Squats
Weighted Strict Pull-up 2-2-2-2-2
Weighted Strict Pull-up 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Back Squat : 3RM & Chipper: Run, Squat, and Rope Climb
Chipper: Run, Squat, and Rope Climb
For time:
Run 400m
30 Back Squats (95#/65#)
3 Rope Climbs, 15 ft
Run 400m
20 Front Squats (95#/65#)
2 Rope Climbs
Run 400m
10 Overhead Squats (95#/65#)
1 Rope Climb
* Choose one load for all three squat movements across.
Photo by @robcwilson
Games Veterans at Top of Leaderboard Heading into Week 2 of Team Series
Meet Amal, the first Saudi woman CrossFit coach Gulf News.
Results
Results cont
Bench Press 6-6-6-6 & AMReps 8 mins: Power Snatch and Box Jump Over Ladder
Bench Press 6-6-6-6
Bench Press 6-6-6-6
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMReps 8 mins: Power Snatch and Box Jump Over Ladder
As many reps as possible in 8 mins of:3 Power Snatches (95#/65#)
3 Box Jump Overs (24″/20″)
6 Power Snatches
6 Box Jump Overs
9 Power Snatches
9 Box Jump Overs
12 Power Snatches
12 Box Jump Overs
15 Power Snatches
15 Box Jump Overs
18 Power Snatches
18 Box Jump Overs
21 Power Snatches
21 Box Jump Overs
* Add 3 reps each exercise for each round until time hits 8 minutes.
Photo by @robcwilson
Schedule:
Saturday 9/30:
- No Advanced RX Class (cancelled)
- 0930-1030 Team WOD Only!
The SRCF Teens class is looking into coming back starting in Oct. Please look out for our Facebook poll to vote for your teen to take classes on Wed. nights either at 5pm or 6pm and Sat. 10:30am.
Results
Results cont