Community. Coaching. Caring. Since 2009.
Front Squat 3-3-3-3-3Front Squat 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
7 rounds for time of:
10 Medicine Ball Cleans (20#/14#)
10 Pull-ups
10 Push-ups
Muscle-up PracticePractice muscle-ups
Scale to false grip pull-ups, ring dips, or MU progression/practice.
For time:
10 Muscle-ups
30 Box Jump Overs (24″/20″)
1000m Row
5 Muscle-ups
15 Box Jump Overs
500m Row
3 rounds for time of:
20 Banded Good Mornings
20 Hollow Rocks
*Use Green (M) / Blue (W) for banded GM
Squat Snatch 1-1-1-1-1Squat Snatch 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
3 rounds for time of:
Run 400m
21 Handstand Push-ups
12 Hang Squat Snatches (135#/95#)
Photo by @robcwilson
SRCF Open Athlete Count:
We are up to 21 signed up for.
Team WOD: Deadlifts, Wall Balls, AbMat Sit-upsWork in teams of two.
Complete as many rounds as possible in 20 mins of:
9 Deadlifts (185#/135#)
12 Wall Balls (20#/14#)
15 AbMat Sit-ups
Post total rounds.
* Alternate exercises: Team member 1 starts with deadlifts. When he/she reaches 9 DL, team member 2 starts the wallballs. When he/she finishes 12 WBs, team member 1 starts the AbMat Sit-ups. When he/she finishes team member 2 starts DL, continuing alternating each exercise.
Squat Clean 3-3-3-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Touch and go for 3
Squat Clean 3-3-3-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
*Touch and go for 3
“2009 CrossFit Games Final Chipper”For time:
15 Squat Cleans (155#/105#)
30 Toes To Bars
30 Box Jumps (24″/20″)
15 Muscle Ups
30 Dumbbell Push Press (40#/25#)
30 Double Unders
15 Thrusters (135#/95#)
30 Pull-ups
30 Burpees
300 feet Overhead Walking lunge (45#/25# bumper)
Post total time.
Photo by @robcwilson
Happy birthday to my personal favorite Coach! Michelle picked the final Games chipper from 2009 for her birthday workout. This WOD brings back memories from our first vacation to watch the CrossFit Games in Aromas, CA. Watching Games athletes do this is much better than doing it yourself.
We are up to 20 athletes signed up for the Open. Get signed up as we are looking for at least 50!
6 rounds for time of:
10 Pull-ups
20 Kettlebell Swings (53#/35#)
30 Double Unders
The ChiefFor 5 cycles:
AMRAP in 3 mins of:
3 Power Cleans (135#/95#)
6 Push-ups
9 Air Squats
Rest 1 min between each cycle.
For each cycle restart the AMRAP.
Partial rounds count for each cycle.
Photo by @robcwilson
We are up to 18 people registered for the CrossFit Open (only 3 women). Sign up now! You will want to be a part of the Open once “Friday Night Lights” rolls around.
For details on the Games Season including the Open and Regionals see below.
Events:
Next Friday night 1/29 the ladies of SRCF are organizing a snow tubing trip up to Snoqualmie Summit. Details are on the whiteboard at the gym.
2016 Reebok CrossFit Games Season Schedule
Every 1 min for 11 mins: Hang Squat Snatch2 Hang Squat Snatches, pick load
Every 1 min for 11 mins.
Regrip between reps is okay
7 rounds for time of:
7 Front Squats (135#/95#)
7 Box Jump (30″/24″)
7 Ring Dips
Photo by @robcwilson
Are you a member of the law enforcement, firefighter or military profession? There is a new category in the Open this year that will allow you to rank and compare your fitness against those in your community. See the video.
“New Open Leaderboard Categories With Larry Moss” – [video]
Back Squat : 2 Rep Max