Community. Coaching. Caring. Since 2009.
Every 1 min for 10 mins, alternating between:
2 Rope Climbs
15 Weighted Sit-ups, 25 lbs
Scale to 1 rope climb or 2:1 supine rope climb. (25#/15#) hold bumper on chest, feet flat on floor, no AbMat. You can hook feet under DB’s.
Push Press 2-2-2-2Push Press 2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
3 rounds for time of:
Run 200m
50 Double Unders
25 Thrusters (95#/65#)
Push Press 2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Alt EMOM 10 mins: Squat Clean & Jerks and Squat SnatchesEvery 1 min for 10 mins, alternating between:
3 Squat Clean & Jerks, pick load
3 Squat Snatches, pick load
30 rounds for time of:
5 Wall Balls (20#/14#)
3 Handstand Push Ups
1 Power Clean (225#/155#)
Photo by @robcwilson
“U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.” ~ CrossFit.com
So far we are at 6 people signed up for the Open. Do it now!
Update Show: Open Registration is LIVE
Results
Record your best Power Clean 1 Rep Max lift.
Team of 2 share a bar. 8 minutes on the clock starting from empty bar.
Team WOD: Rows, Wall Balls, Pull-ups, Overhead Sit-ups, BurpeesIn teams of 2, complete for time:
2000m Row
120 Wall Balls (20#/14#)
80 Pull-ups
60 Overhead Sit-ups (35#/15# plate)
40 Burpees
* One partner works at a time.
** Chip through the exercises but split up reps however you wish. Must go in order (i.e. row, wall balls, and squats, etc.)
Post total time.
Every 1 min for 10 mins, alternating between:
3 Squat Clean & Jerks, pick load
3 Squat Snatches, pick load
Record your best Power Clean 1 Rep Max lift.
Team of 2 share a bar. 8 minutes on the clock starting from empty bar.
Bench Press 5-4-3-2-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
3 RFT: Rows, Deadlifts and Box Jump Overs3 rounds for time of:
Row 500m
12 Deadlifts (225#/155#)
21 Box Jump Overs (24″/20″)
Photo by @robcwilson
Events:
Sign up for the Open! When you do make sure you register for the Open and choose our gym to be part of the SRCF team. Starts Feb. 25 and goes through Mar. 28 with one WOD per week. You can scale or go RX from week to week.
Registration for the 2016 Reebok CrossFit Games Open is now live!
Bench Press 5-4-3-2-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Every 1 min for 8 mins do:
1 Squat Clean, pick load
3 Front Squats
AMRAP 15 mins: Back Squats, Handstand Push Ups, Knees To Elbows and Muscle UpsComplete as many rounds as possible in 15 mins of:
10 Back Squats (135#/95#)
5 Handstand Push Ups
10 Knees To Elbows
5 Muscle Ups
Photo by @robcwilson
Start signing up for the Open! When you do make sure you register for the Open and choose our gym to be part of the SRCF team.
Registration for the 2016 Reebok CrossFit Games Open is now live!