Alt EMOM 10 mins: Squat Snatches and Double Unders
Every 1 min for 10 mins, alternating between:
2 Squat Snatches, pick load
20 Double Unders
Category: WOD
Push Jerk 3-3-3-3-3 & 3 RFT: Run, Hang Power Clean & Jerks and Air Squats
Push Jerk 3-3-3-3-3
Push Jerk 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
3 RFT: Run, Hang Power Clean & Jerks and Air
Squats
3 rounds for time of:
Run 400m
20 Hang Power Clean & Jerks (95#/65#)
40 Air Squats
Push Jerk 3-3-3-3-3
Push Jerk 3-3-3-3-3
Push Jerk 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Front Squat 5-5-5-5-5 & AMRAP 10 mins: Front Squats, Handstand Push-ups and Pull-ups
Front Squat 5-5-5-5-5
Front Squat 5-5-5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 10 mins: Front Squats, Handstand Push-ups and Pull-ups
Complete as many rounds as possible in 10 mins of:
5 Front Squats (155#/105#)
7 Handstand Push-ups
9 Pull-ups
BTWB
Photo by @robcwilson
We’re back! The 10th Annual CrossFit Games are over and we want to sincerely thank the coaches who all helped to cover the class schedule with minimal impact! We already can’t wait for next year and to see where the Games will move to as this was the last year in Carson.
Events:
Our summer picnic potluck is coming up in August! Mark your calendars!
- What: SRCF Summer Potluck BBQ
- When: August 7th (Sunday) at 2 pm until dusk
- Where: Jeanne Hansen Park in Snoqualmie Ridge.
- Having it at the park means space for games, kiddos, and using the picnic shelter and grills.
- Bring your own food to grill, drinks and a dish to share!
- We will have SpikeBall, Cornhole, Ultimate Frisbee, football, soccer…
Front Squat 5-5-5-5-5
Front Squat 5-5-5-5-5
Front Squat 5-5-5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
Advanced RX: 3 RFT: Double Unders and Power Clean & Jerks
Team WOD: Runs, Power Clean & Jerks, Box Jumps
Team WOD: Runs, Power Clean & Jerks, Box Jumps
As A Team of 2, Complete For Time:
800 m Run (as a team)
40 Power Clean & Jerks (135#/95#)
20 Box Jumps (30″/24″ Games standard)
400 m Run (as a team)
30 Power Clean & Jerks
30 Box Jumps
200 m Run (as a team)
20 Power Clean & Jerks
40 Box Jumps
* Alternate reps as needed with your partner, box jumps must stand up on top of box
** One bar, one box
Post total time.
BTWB
Photo by @robcwilson
We are wrapping up the 2016 CrossFit Games and what a memorable experience this year was! The Games ended with 2 repeats (women and Team) and one new champ that has been knocking at the door for the past two years. We had groups that totaled 14 people from the gym all go down to make it their vacation to watch some pretty brutal but entertaining tests. I personally loved watching this years Games and while I really have a hard time ranking the 8 that we have attended; I would say the combination of the programming, changes in set up and layout, weather, and final year in Carson made it one of the top times we have seen the Games. Where it will end up next year is the biggest question they have to answer.
Bench Press 5-5-5-5-5 & AMRAP 16 mins: Runs, Wall Balls and Toes-to-bars
Bench Press 5-5-5-5-5
Bench Press 5-5-5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 16 mins: Runs, Wall Balls and Toes-to-bars
Complete as many rounds as possible in 16 mins of:
Run 200m
20 Wall Balls (20#/14#)
10 Toes-to-bars
Alt EMOM 10 mins: Deadlifts and Strict Pull-ups & Chipper: Row, Deadlifts, Pull-ups and Lateral Burpees
Alt EMOM 10 mins: Deadlifts and Strict Pull-ups
Every 1 min for 10 mins, alternating between:
3 Deadlifts, pick load
4 Strict Pull-ups
Chipper: Row, Deadlifts, Pull-ups and Lateral Burpees
For time:
45 Row (calories)
45 Deadlifts (225#/155#)
45 Pull-ups
45 Lateral Burpee (Over Barbell)
BTWB
Photo by @robcwilson
Alt EMOM 10 mins: Deadlifts and Strict Pull-ups
Alt EMOM 10 mins: Deadlifts and Strict Pull-ups
Every 1 min for 10 mins, alternating between:
3 Deadlifts, pick load
4 Strict Pull-ups