Community. Coaching. Caring. Since 2009.
Shoulder Press 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 12 mins: Ball Slams, Box Jump Overs and Rope ClimbsComplete as many rounds as possible in 12 mins of:
14 Ball Slams (30#/20#)
7 Box Jump Overs (24#/20#)
1 Rope Climb (15 ft.)
Shoulder Press 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
For time:
Row 100 calories
75 Thrusters (45#/33#)
50 Pull-ups
75 Wall Balls (20#/14#)
Row 100 calories
If you’ve got a 20-lb. vest or body armor, wear it.
“Army Spc. Hilda Clayton, 22, of Augusta, Georgia, died from injuries sustained when a mortar malfunctioned during an Afghan National Army training exercise in Qaraghahi, Afghanistan. Clayton, assigned to the 55th Signal Company and the 21st Signal Brigade in Fort Meade, Maryland, was providing Combat Camera support at the time of her death.
She is survived by her husband, Chase Clayton.”
Photo by @robcwilson
This is the first time we have programmed “Hildy” a tough but fitting Hero workout. Great job everyone for scaling and modifying to stay close to the “goal” time. We will see this one again.
10 rounds for time of:
7 Sumo Deadlift High-pulls (95#/65#)
7 Front Squats (95#/65#)
7 Push Jerks (95#/65#)
FaLaLaLaLa Flex Theme Photo by @robcwilson
The Open is coming in Feb. Expect to see more “light to medium load” and longer duration conditioning WOD’s mixed in (which we have been doing now for the past month plus).
SRCF Teens Session ends next week on Thursday 12/15!
Chest-to-Bar Pull-Ups: Common Faults
from the Competitor’s Course
Pt. 1: FT: Handstand Push-ups and DeadliftsFor time:
21 Handstand Push-ups
9 Deadlifts (315#/205#)
15 Handstand Push-ups
6 Deadlifts
9 Handstand Push-ups
3 Deadlifts
For time:
15 Power Cleans (185#/135#)
30 Bar Facing Burpees
60 Wall Balls (20#/14#)
Photo by @robcwilson
The 2017 CrossFit Games Open is coming in February and March!
Athletes in the 35-39 age range will now have a division in the Masters competition.
The 2017 Games finals will take place in Madison, WI.
2017 Reebok CrossFit Games Season Schedule
FT: Partner Alternating Wall Balls then 10x Partner Deadlifts and Lateral BurpeesFor time:
100 Partner Alternating Wall Balls (20#/14#)
— then —
10 rounds of:
6 Partner deadlifts (275#/185#)
10 Lateral Burpee (Over Barbell)
* Break up lateral burpees with your partner
Complete as many rounds as possible in 4 mins of:
8 Knees To Elbows
10 Hollow Rocks
12 AbMat Sit-ups
Bench Press 8-6-4-2Bench Press 8-6-4-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
For time:
10 Burpee Muscle Ups
30 Kettlebell Swings, pick load
100 Double Unders
30 Kettlebell Swings, pick load
10 Burpee Muscle Ups
Sub 10 Burpee Pull-ups
