Category: WOD

Front Squat 3-3-3-3-3 & 7 RFT: Medicine Ball Cleans, Pull-ups and Push-ups

Front Squat 3-3-3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.

7 RFT: Medicine Ball Cleans, Pull-ups and Push-ups

7 rounds for time of:
10 Medicine Ball Cleans (20#/14#)
10 Pull-ups
10 Push-ups

BTWB

Photo by @robcwilson

Muscle-up Practice & FT: Muscle-ups, Box Jump Overs and Rows & 3 RFT: Banded Good Mornings and Hollow Rocks

Muscle-up Practice

Practice muscle-ups

Scale to false grip pull-ups, ring dips, or MU progression/practice.

FT: Muscle-ups, Box Jump Overs and Rows

For time:
10 Muscle-ups
30 Box Jump Overs (24″/20″)
1000m Row
5 Muscle-ups
15 Box Jump Overs
500m Row

3 RFT: Banded Good Mornings and Hollow Rocks

3 rounds for time of:
20 Banded Good Mornings
20 Hollow Rocks
*Use Green (M) / Blue (W) for banded GM

BTWB

Photo by @robcwilson

Muscle-up Practice & FT: Muscle-ups, Box Jump Overs and Rows

Muscle-up Practice

Practice muscle-ups

Scale to false grip pull-ups, ring dips, or MU progression/practice.

FT: Muscle-ups, Box Jump Overs and Rows

For time:
10 Muscle-ups
30 Box Jump Overs, 24/20 in
1000 Rows, m
5 Muscle-ups
15 Box Jump Overs, 24/20 in
500 Rows, m
Sub 1 Ring Dip to 1 MU

Squat Snatch 1-1-1-1-1 & 3 RFT: Run, Handstand Push-ups and Hang Squat Snatches

Squat Snatch 1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

3 RFT: Run, Handstand Push-ups and Hang Squat Snatches

3 rounds for time of:
Run 400m
21 Handstand Push-ups
12 Hang Squat Snatches (135#/95#)

BTWB

Photo by @robcwilson

SRCF Open Athlete Count:

We are up to 21 signed up for.

“Road to the Games: Katrin and Ben” – [video]

Advanced RX: Squat Clean 3-3-3-1-1-1 & 2009 CrossFit Games Final Chipper

Advanced RX Class:

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.

BTWB

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!

Team WOD: Deadlifts, Wall Balls, AbMat Sit-ups

Work 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.

BTWB

Photo by @robcwilson

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

Back Squat : 2 Rep Max & 6 RFT: Pull-ups, Kettlebell Swings and Double Unders

Back Squat : 2 Rep Max

Find your Back Squat 2 Rep Max.

6 RFT: Pull-ups, Kettlebell Swings and Double Unders

6 rounds for time of:
10 Pull-ups
20 Kettlebell Swings (53#/35#)
30 Double Unders

BTWB

Photo by @robcwilson

Hang Power Clean & Jerk : 1 Rep Max & The Chief

Hang Power Clean & Jerk : 1 Rep Max

Record your best Hang Power Clean & Jerk 1 Rep Max lift.

2016 Reebok CrossFit Games Season Schedule

The Chief

For 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.

BTWB

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.

Memories of the Open: Rich Froning