Community. Coaching. Caring. Since 2009.
As a Team of 2 complete as many rounds as possible in 18 mins of:
200m Row
3 Deadlifts (115#/75#)
5 Hang Power Cleans (115#/75#)
7 Front Squats (115#/75#)
Partner workout. While one person rows, the other does an AMRAP of 3,5,7. When the partner completes 200m, swap and pick up the AMRAP exactly where the other partner left off.
Post total rounds.
Hang Squat Clean 1-1-1-1-1, using heaviest weight per set
Front Squat 2-2-2-2-2, using heaviest weight per set
Tabata: Medicine Ball Cleans, Double Unders, Push-ups and Kettlebell SwingsTabata Medicine Ball Clean (20#/14#)
Tabata Double Under
Tabata Push-up
Tabata Kettlebell Swing (53#/35#)
The Tabata interval is 20 secs of work followed
by 10 secs of rest for 8 intervals.
Tabata score is the total reps performed in all of the intervals.
1 minute rest/transition between exercises.
For time:
40 AbMat Sit-ups
30 Hollow Rocks
20 V-ups
Photo by @robcwilson
Events:
The 8th annual “Frankenchipper” is coming!
When: 10/22 Saturday at 9:30am (we will run waves)
What: Our favorite WOD and SRCF tradition of the year. This SRCF annual tradition is the costume-required “Frankenchipper”! This workout is a combination of benchmark “Girls” WOD’s. Like Frankenstein the 2.0 version is a mash-up of “Fran”, “Angie”, “Kelly” and “Eva”. One of our favorite gym traditions is to see everyone in costume trying to work through a workout that is tougher than it looks. This WOD is a quick gasser that’s light but challenging.
Frankenchipper 2.0:
For time:
Run 800m
30 Kettlebell Swings (53#/35#)
21 Thrusters (75#/55#)
21 Pull-ups
50 Push-ups
50 Air Squats
30 Box Jumps (24″/20″)
30 Wall Balls (20#/14#)
8th annual Nugent Halloween Party:
Later that night starting at 7:30pm and going until the light drives the vampires back in their coffins. Location is our haunted mansion.
This party is an adults only costume party. All SRCF members are invited, RSVP is encouraged and please plan to bring a devilish dish to share. We hope to see everyone there! (Evite is located in the SRCF Facebook group)
The CrossFit Liftoff:
The Liftoff is coming in November. Snatch, Clean and Jerk. Workout.
Every 1 min for 12 mins, alternating between:
2 Hang Squat Snatches, pick load
1 Rope Climb, 15 ft
*Scale Rope Climb to 1 minute of Footlock Progression/Practice or scale up to 1 Legless.
For time:
21 Overhead Squats (95#/65#)
42 Pull-ups
15 Overhead Squats
30 Pull-ups
9 Overhead Squats
18 Pull-ups
Photo by @robcwilson
“U.S. Army Staff Sgt. Joshua Hager, 29, of Broomfield, Colorado, was killed Thursday, Feb. 22, 2007, when an improvised explosive device detonated near his Humvee during combat operations in Ramadi, Iraq. Prior to his death, Hager was serving in the 1st Battalion, 9th Infantry Regiment, 2nd Brigade Combat Team, 2nd Infantry Division in Fort Carson, Colorado.
He is survived by his wife, Heather; son, Bayley; mother, Lois Knight; father, Kris; and stepbrother, Ensign Aaron Jozsef.” ~ crossfit.com
Shoulder Press 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
3 RFT: Run, Box Jumps and Push Press3 rounds for time of:
Run 400m
30 Box Jumps (24″/20″)
20 Push Press (115#/75#)
Photo by @robcwilson
Events:
The 8th annual “Frankenchipper” is coming!
When: 10/22 Saturday at 9:30am (we will run waves)
What: Our favorite WOD and SRCF tradition of the year. This SRCF annual tradition is the costume-required “Frankenchipper”! This workout is a combination of benchmark “Girls” WOD’s. Like Frankenstein the 2.0 version is a mash-up of “Fran”, “Angie”, “Kelly” and “Eva”. One of our favorite gym traditions is to see everyone in costume trying to work through a workout that is tougher than it looks. This WOD is a quick gasser that’s light but challenging.
Frankenchipper 2.0:
For time:
Run 800m
30 Kettlebell Swings (53#/35#)
21 Thrusters (75#/55#)
21 Pull-ups
50 Push-ups
50 Air Squats
30 Box Jumps (24″/20″)
30 Wall Balls (20#/14#)
8th annual Nugent Halloween Party:
Later that night starting at 7:30pm and going until the light drives the vampires back in their coffins. Location is our haunted mansion.
This party is an adults only costume party. All SRCF members are invited, RSVP is encouraged and please plan to bring a devilish dish to share. We hope to see everyone there! (Evite is located in the SRCF Facebook group)
Shoulder Press 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Back Squat 5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
“Death By” – BurpeesDeath By Burpee
With a continuously running clock perform:
1 Burpee in the first 1 min,
2 Burpees in the second 1 min
3 Burpees in the third 1 min
…
Continuing this for as long as you are able.
Squat Clean & Jerk 1-1-1-1-1Squat Clean & Jerk 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
In 15 mins do:
Run 1000m
then in the remaining time, AMRAP of:
5 Muscle-ups
5 Squat Cleans (155#/105#)
*Sub 5 Ring Dips for 5 MU each round.
Squat Clean & Jerk 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Hang Squat Snatch 1-1-1-1-1, using heaviest weight per set
Squat Snatch 1-1-1-1-1, using heaviest weight per set
Regrip, adjust load as needed
Pt. 1 2010 Northwest Regional Event3 rounds for time of:
10 Overhead Squats (135#/95#)
50 Double Unders
3 rounds for time of:
Row 300m
40 AbMat Sit-ups
10 Kettlebell Overhead Walking Lunges (Choose load)
Photo by @robcwilson
Throwback to the 2009 CF Games at the Ranch. Find the movie on Netflix.
