Category: WOD

Overhead Squat: 2RM & 3 RFT: Runs, Kettlebell Swings and Chest-to-bar Pull-ups

Overhead Squat: 2RM

Find your Overhead Squat 2 Rep Max.
* From rack. Use new mats in case of drops.

BTWB

3 RFT: Runs, Kettlebell Swings and Chest-to-bar Pull-ups

3 rounds for time of:
Run, 400 m
21 Kettlebell Swings, 2/1.5 pood
12 Chest-to-bar Pull-ups
KB (70#/53#) Choose C2B or MU version

BTWB

Overhead Squat: 2RM & 3 RFT: Runs, Kettlebell Swings and Chest-to-bar Pull-ups & 3 RFT: Runs, Kettlebell Swings and Muscle-ups

Overhead Squat: 2RM

Find your Overhead Squat 2 Rep Max

BTWB

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

BTWB

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

Five Things to Watch in the Pacific

Results

Results cont

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

BTWB

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.

Sick of Silver: Tia-Clair Toomey Wants to Win

Results

Results cont

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.

BTWB

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

5 Things We Learned From the First Weekend of Regionals

Results

Results cont

Strict Pull-ups: 5×5 & AMRAP 15 mins: Run, Sumo Deadlift High-pulls and Thrusters

Strict Pull-ups: 5×5

Strict Pull-ups 5×5

Rest as needed between sets.

BTWB

AMRAP 15 mins: Run, Sumo Deadlift High-pulls and Thrusters

Complete as many rounds as possible in 15 mins of:
Run 200m
12 Sumo Deadlift High-pulls (75#/55#)
9 Thrusters (75#/55#)

BTWB  

Photo by @robcwilson

Congrats to Bob T. and Fiona who both hit their 100th WOD this past week!

Jill was giving away puppies at the 6pm class today!

Dave Castro Hints at Changes to 2018 Regional Format in Reebok Interview

Geek Out on Some Stats from Week 1 of Regionals

Results

Results cont

Advanced RX: EMOM for 6 mins: Squat Cleans, Front Squats and Push Jerks & FT: Clean & Jerks, Pull-ups, Push-ups and Air Squats

Advanced RX Class:

Every 1 min for 6 mins: Squat Cleans, Front Squats and Push Jerks

Every 1 min for 6 mins do:
1 Squat Clean
1 Front Squat
1 Push Jerk
* Complex 1+1+1

BTWB

FT: Clean & Jerks, Pull-ups, Push-ups and Air Squats

For time:
1 Clean & Jerk (155#/105#)
5 Pull-ups
10 Push-ups
15 Air Squats
2 Clean & Jerks
5 Pull-ups
10 Push-ups
15 Air Squats
3 Clean & Jerks
5 Pull-ups
10 Push-ups
15 Air Squats
4 Clean & Jerks
5 Pull-ups
10 Push-ups
15 Air Squats
5 Clean & Jerks
5 Pull-ups
10 Push-ups
15 Air Squats
6 Clean & Jerks
5 Pull-ups
10 Push-ups
15 Air Squats
7 Clean & Jerks
5 Pull-ups
10 Push-ups
15 Air Squats
8 Clean & Jerks
5 Pull-ups
10 Push-ups
15 Air Squats
9 Clean & Jerks
5 Pull-ups
10 Push-ups
15 Air Squats
10 Clean & Jerks
5 Pull-ups
10 Push-ups
15 Air Squats

BTWB  

Photo by @robcwilson

A Tale of Two Champions

Results

SNORIDGE CROSSFIT