Category: WOD
Advanced RX: E2MOM: Back Squat & Pt. 1: AMRAP Front Squats and Handstand Push Ups & Pt. 2: 4RFT: Row and Pull-ups & Pt. 3: AMRAP Kettlebell Swings, AbMat Sit-ups and Double Unders
Advanced RX Class:
Every 2 mins for 10 mins: Back Squat
5 Back Squats, pick load
Every 2 mins for 10 mins.
Pt. 1: AMRAP 5 mins: Front Squats and Deficit Handstand Push Ups
Complete as many rounds as possible in 5 mins of:
4 Front Squats (135#/95#)
3 Deficit Handstand Push Ups
Rest 5 minutes
BTWB
Pt. 2: 4 RFT: Rows and Chest-to-bar Pull-Ups
4 Rounds for time of:
Row 300m
10 Chest-to-Bar Pull-Ups
Rest 5 minutes
Pt. 3: AMRAP 6 mins: Kettlebell Swings, AbMat Sit-ups and Double Unders
Complete as many rounds as possible in 6 mins of:
5 Kettlebell Swings (70#/53#)
10 AbMat Sit-ups
20 Double Unders
Alt EMOM 10 mins: Strict Pull-ups and Ring Dips & 15-12-9-12-15: Power Cleans and Push Jerks
Alt EMOM 10 mins: Strict Pull-ups and Ring Dips
Every 1 min for 10 mins, alternating between:
5 Strict Pull-ups
5 Ring Dips
15-12-9-12-15: Power Cleans and Push Jerks
15-12-9-12-15 reps, for time of:
Power Clean (155#/105#)
Push Jerk (155#/105#)
BTWB
Photo by @robcwilson
The Team Series is coming. This year we will be looking to repeat Spencer’s idea last year of having any Teams interested in registering putting their fees into a “gym wide pool” that go towards a piece of equipment for the gym.
Be Part of the 2016 CrossFit Team Series
Front Squat 5-5-5
Front Squat 5-5-5 & 7 RFT: Thrusters, Toes To Bars and Run (Med Ball)
7 RFT: Thrusters, Toes To Bars and Run (Med Ball)
7 rounds for time of:
12 Thrusters (75#/55#)
9 Toes To Bars
200m Run (medicine ball) (20#/14#)
BTWB
Photo by @robcwilson
“Rio 2016: how British athletes are challenging the Olympic tradition of junk food peddling,” Vox.
Deadlift 3-3-3-3-3
Deadlift 3-3-3-3-3
Deadlift 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Deadlift 3-3-3-3-3 & 3 RFT: Rows, Deadlifts and Box Jump Overs
Deadlift 3-3-3-3-3
Deadlift 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
3 RFT: Rows, Deadlifts and Box Jump Overs
3 rounds for time of:
Row 500m
12 Deadlifts (225#/155#)
21 Box Jump Overs (24″/20″)
Lifting: Snatch Balances and Overhead Squats
Lifting: Snatch Balances and Overhead Squats
Snatch Balance 1-1-1-1-1, using heaviest weight per set
Overhead Squat 1-1-1-1-1, using heaviest weight per set
Lifting: Snatch Balances and Overhead Squats & AMRAP 12 mins: Double Unders, Overhead Squats and Bar Muscle Ups
Lifting: Snatch Balances and Overhead Squats
Snatch Balance 1-1-1-1-1, using heaviest weight per set
Overhead Squat 1-1-1-1-1, using heaviest weight per set
AMRAP 12 mins: Double Unders, Overhead Squats and Bar Muscle Ups
Complete as many rounds as possible in 12 mins of:
30 Double Unders
10 Overhead Squats (135#/95#)
8 Bar Muscle Ups
BTWB
Photo by @robcwilson
Sunday picnic fun! This September we will look to have another “Field Day” with games and food on a Sunday. Stay tuned.
Want to make the CrossFit Games? It’s this easy!
Shoulder Press 4-4-4-4 & FT: Wall Balls, Burpees and Runs
Shoulder Press 4-4-4-4
Shoulder Press 4-4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
FT: Wall Balls, Burpees and Runs
For time:
27 Wall Balls (20#/14#)
27 Burpees
Run 200m
21 Wall Balls
21 Burpees
Run 200m
15 Wall Balls
15 Burpees
Run 200m
9 Wall Balls
9 Burpees
Run 200m
Someone didn’t get the #tanktoptwinsiesmemo
Photo by @robcwilson
Today was the first time ever that ALL OnRamp grads came to class on the very first day since they completed their OnRamp! 8 first timers in the gym, be sure to introduce yourself and make them feel welcome.
Yesterday we had our SRCF Potluck Picnic and 43 people and plenty of kids and pups were onhand to grill and play Volleyball, Spike Ball, and plenty of other games all afternoon. The turnout was great and we are hoping to coordinate another weekend before the sun is gone. Stay tuned and we will hope to do it again in September.
Events:
This November we will snatch, clean and jerk, and workout. You know, what we do every week. Plan on participating in the CrossFit Liftoff:
2016 CrossFit Liftoff Powered by Rogue
Results
Results cont