Alt EMOM 12 mins: Deadlifts and Hollow Rocks
Every 1 min for 12 mins, alternating between:
3 Deadlifts, pick load
12 Hollow Rocks
Category: WOD
Front Squat 5-5-5 & FT: Row; 7x Front Squats and Ring Dips; Row
FT: Row; 7x Front Squats and Ring Dips; Row
For time:
Row 500m
— then —
7 rounds of:
7 Front Squats (135#/95#)
7 Ring Dips
— then —
Row 500m
BTWB
Photo by @robcwilson
Holiday Hours (New Year’s Week):
All classes are running on normal schedule EXCEPT for below.
- 12/30: Friday limited hours (no sign-ups needed)
- 9:30am Class (Team WOD)
- 10:30am Class (Team WOD)
- 4pm Class (Team WOD)
- 12/31: Closed Saturday for New Year’s Eve
Front Squat 5-5-5
Power Snatch 2-2-2-1-1-1 & FT: Twin Triplets
Power Snatch 2-2-2-1-1-1
Power Snatch 2-2-2-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Sets of 2 should be TNG (Touch and Go)
FT: Twin Triplets
For time:
3 rounds of:
7 Power Snatches (135#/95#)
14 Toes-to-bars
21 Box Jump Overs (24″/20″)
Rest 2 mins
— then —
3 rounds of:
7 Power Cleans (135#/95#)
14 Chest-to-bar Pull-ups
21 Box Jump Overs (24″/20″)
BTWB
Photo by @robcwilson
For this Friday’s team WOD (all classes) wear something repping your favorite Team!
Holiday Hours (New Year’s Week):
All classes are running on normal schedule EXCEPT for below.
- 12/30: Friday limited hours (no sign-ups needed)
- 9:30am Class (Team WOD)
- 10:30am Class (Team WOD)
- 4pm Class (Team WOD)
- 12/31: Closed Saturday for New Year’s Eve
Danny Broflex The Complete Second Season
Results
Bench Press 2-2-2-2-2 & 10 RFT: Medicine Ball Cleans and Handstand Push Ups
Bench Press 2-2-2-2-2
Bench Press 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
10 RFT: Medicine Ball Cleans and Handstand Push Ups
10 rounds for time of:
10 Medicine Ball Cleans (20#/14#)
5 Handstand Push Ups
BTWB
Photo of almost all of the 10# bumpers in the gym by @robcwilson
Holiday Hours (New Year’s Week):
All classes are running on normal schedule EXCEPT for below.
- 12/30: Friday limited hours (no sign-ups needed)
- 9:30am Class (Team WOD)
- 10:30am Class (Team WOD)
- 4pm Class (Team WOD)
- 12/31: Closed Saturday for New Year’s Eve
Behind the Scenes: CrossFit Mayhem Freedom, Part 6 CrossFit Journal
Bench Press 2-2-2-2-2
Bench Press 2-2-2-2-2
Bench Press 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
12 WOD's of Christmas at SRCF!
12 WOD’s of Christmas at SRCF!
For Time:
1 Sumo Deadlift High Pull (75#/55#)
2 Thrusters (75#/55#)
3 Push Press (75#/55#)
4 Power Cleans (75#/55#)
5 Deadlifts (75#/55#)
6 Kettlebell Swings (53#/35#)
7 Pull-ups
8 Knees-to-Elbows
9 Box Jumps (24″/20″)
10 Double Unders
11 Overhead Walking Lunge Steps (45#/25# Plate)
12 Burpees
*Like the song the “12 Days of Christmas”, complete each exercise in ascending order then work back down, adding one exercise per round.
Ex. On the 1st day of Xmas, my coaches gave to me, one Sumo Deadlift High Pull; on the 2nd day of Xmas my coaches gave to me, 2 Thrusters and 1 SDHP; on the 3rd day of Xmas, my coaches gave to me, 3 Push Press, 2 Thrusters, and 1 SDHP; etc.
BTWB
Photos by @robcwilson
Great turnout for the Eve of Christmas Eve Chaos today (55 Elves and Santa’s Helpers)! Almost everyone managed to fall into the rhythm of the 12 WODs of Christmas! The barbell movements were meant to be a “barbell complex” where the sequence of movements can progress together. As you moved through them it was more efficient to “link” them so that after you completed the Deadlifts you could transition to the Power Cleans then to the Push Presses to the Thrusters without putting the barbell down.
Reminder we are closed tomorrow for Saturday (Christmas Eve) and there is no 6am class on Monday. Other classes are normal schedule on Monday. See below for next week’s schedule.
Have a Merry Christmas and may you all get to spend it with your loved ones!
Photos by @robcwilson
Great turnout for the Eve of Christmas Eve Chaos today (55 Elves and Santa’s Helpers)! Almost everyone managed to fall into the rhythm of the 12 WODs of Christmas! The barbell movements were meant to be a “barbell complex” where the sequence of movements can progress together. As you moved through them it was more efficient to “link” them so that after you completed the Deadlifts you could transition to the Power Cleans then to the Push Presses to the Thrusters without putting the barbell down.
Reminder we are closed tomorrow for Saturday (Christmas Eve) and there is no 6am class on Monday. Other classes are normal schedule on Monday. See below for next week’s schedule.
Have a Merry Christmas and may you all get to spend it with your loved ones!
EMOM for 8 mins: Squat Cleans and Front Squats & AMRAP 10 mins: Squat Cleans and Double Unders
EMOM for 8 mins: Squat Cleans and Front Squats
Every 1 min for 8 mins do:
1 Squat Clean, pick load
1 Front Squat, pick load
AMRAP 10 mins: Squat Cleans and Double Unders
Complete as many rounds as possible in 10 mins of:
7 Squat Cleans (165#/110#)
30 Double Unders
BTWB
Photo by @robcwilson
Holiday Hours:
Christmas Week:
- 12/23: Friday limited hours
- “12 WOD’s of Christmas” annual workout; Sign-ups in the gym for a class spot!
9:30amClass FULL10:30amClass FULL- 11:15am (Second Wave) has a few slots remaining
- 4pm Class (Only 1 Wave, FULL!)
- Please come to the AM hours is possible, there will be only 1 class at 4pm with limited space and 1 wave of athletes. Sign up in the gym.
- 12/24: Closed Saturday for Christmas Eve
- 12/26: Monday 6am Class Cancelled!
New Year’s Week:
- 12/30: Friday limited hours (no sign-ups needed)
- 9:30am Class
- 10:30am Class
- 4pm Class
- 12/31: Closed Saturday for New Year’s Eve
Snatch Balance 1-1-1-1-1 & Chipper: Runs, Pull-ups, Push-up, Squat Ladder
Snatch Balance 1-1-1-1-1
Snatch Balance 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Chipper: Runs, Pull-ups, Push-up, Squat Ladder
For time:
Run 400m
20 Pull-ups
30 Push-ups
40 Air Squats
Run 400m
15 Chest-to-bar Pull-ups
25 Ring Dips
35 Front Squats (95#/65#)
Run 400m
10 Muscle-ups
20 Handstand Push-ups
30 Overhead Squats (95#/65#)
BTWB
Photo by @robcwilson
Holiday Hours:
Christmas Week:
- 12/23: Friday limited hours
- “12 WOD’s of Christmas” annual workout; Sign-ups in the gym for a class spot!
9:30amClass FULL10:30amClass FULL- 11:15am (Second Wave) has a few slots remaining
- 4pm Class (Only 1 Wave, FULL!)
- Please come to the AM hours is possible, there will be only 1 class at 4pm with limited space and 1 wave of athletes. Sign up in the gym.
- 12/24: Closed Saturday for Christmas Eve
- 12/26: Monday 6am Class Cancelled!
New Year’s Week:
- 12/30: Friday limited hours (no sign-ups needed)
- 9:30am Class
- 10:30am Class
- 4pm Class
- 12/31: Closed Saturday for New Year’s Eve
Back Squat 5-5-5-5-5 & FT: Rows, Double Unders, and Sit-ups
Back Squat 5-5-5-5-5
Back Squat 5-5-5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
FT: Rowing “Annie”: Rows, Double Unders, and Sit-ups
For time:
Row 500m
50 Double Unders
50 AbMat Sit-ups
Row 400m
40 Double Unders
40 AbMat Sit-ups
Row 300m
30 Double Unders
30 AbMat Sit-ups
Row 200m
20 Double Unders
20 AbMat Sit-ups
Row 100m
10 Double Unders
10 AbMat Sit-ups
BTWB
Photo by @robcwilson
Socks just arrived! For those who preordered they will be at the gym for the PM classes to pick up. Grab a pair for $20 for a great stocking stuffer!
New Hats and Beanies are coming! Preorder if you want one by posting the style/color to comments.
Cost: $20 each.
Brand: PukkaInc (same as Rogue uses and our last order of hats)
Styles: All hats are adjustable (not fitted) with embroidered or patch logo
Top: 4 designs in picture are Trucker style with a slight curved bill
Middle: Black Hat with Squatch design is also available with a flat bill option (Specify if you want this flat bill for this logo only)
Bottom: Beanies are fleece lined with a SnoRidge CF Tag on the outside edge (Choose Black w/black and white tag or Grey w/Hawks color tag)
Holiday Hours:
Christmas Week:
- 12/23: Friday limited hours
- “12 WOD’s of Christmas” annual workout; Sign-ups in the gym for a class spot!
9:30amClass FULL10:30amClass FULL- Second wave at 11:15am has a few slots remaining
- 4pm Class (Only 1 Wave, almost full!)
- Please come to the AM hours is possible, there will be only 1 class at 4pm with limited space and 1 wave of athletes. Sign up in the gym.
- 12/24: Closed Saturday for Christmas Eve
New Year’s Week:
- 12/30: Friday limited hours (no sign-ups needed)
- 9:30am Class
- 10:30am Class
- 4pm Class
- 12/31: Closed Saturday for New Year’s Eve