Category: WOD

1/2 "RJ"

Skills WOD: 

Rope Climb progression & Foot lock practice

or if you can already Rope Climb complete:

5 x 2
Skin-the-Cats

Conditioning WOD:

1/2 the Hero WOD “RJ“

5 Rounds for time of:

400m Run
3 Rope Climbs (15 ft.)
25 Push-Ups

Results

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Rope Climb_Luanne

ATTN SRCF Members: Be sure to enter the raffle if you want to win a free registration ($100 value) to the Movement Fix Athlete Workshop we are hosting on 11/2 from 8am to 12pm.  Drawing for one free entry will be on 10/15. More info available in the gym.

* Must be a member of SRCF to win

Footwork on the split with Chad Vaughn – [video]

Daily Double

Strength/Skill WOD:

Every Minute On the Minute for 10 Minutes (EMOM) complete:
Max Reps Power Snatch (135#/95#): Odd Minutes 
4 Muscle-ups or 15 Pull-ups: Even Minutes

* Scale to 2MU or 4 Strict Pull-ups. Scale #2 to 1 MU or 2 Strict Pull-ups.

Conditioning WOD:

For time:

50 Sit-ups
50 Double-Unders 
50 Sit-ups
Walking Lunge 50 Steps
50 Sit-ups
50 Burpees
50 Sit-ups

Results

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I missed the memo for Green Movember Shirt day:

James_PS Rob_MU

Sometimes a strength or skill WOD can challenge everyone enough to force scaling more than you think. Today was like a double, but worked very different movements and skills. 

Attention Teams! Final Team Series Competition Starts October 9

CF Invitational:

Introducing Team USA

Introducing Team Europe

Introducing Team Canada

Introducing Team Australia

2k Row

Strength WOD:

Every Minute On the Minute for 10 Minutes (EMOM) complete:
1 Power Clean + 1 Hang Clean (Squat) + 1 Front Squat

* Choose Load

Conditioning WOD:

For time:

2000m Row

Results

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Rowing Carnage:

2k Aftermath

2 Numbers That Will Make You A Better Rower breakingmuscle.com

CrossFit Day with the Oakland A’s – [video]

Read this article (below link) tonight and it reaffirms a belief we have always had. That the gym should be clean. Things should be put back where they belong. Take care of the space and equipment. We are pretty obsessive-compulsive about keeping the gym clean and orderly.

Why? Because it’s ours. Yours too. It’s where we all work out together. If it’s nasty or something is broken it impacts all of us. I love that everyone is pretty good about putting things away, wiping things down, and generally helping clean up (not including Frank ruining chalk balls and Luanne leaving her stuff out of her “Hermione Handbag“). Thank you for taking pride in our gym, it shows!

Would You Work Out at a Dirty Gym? www.wordswithlisbeth.com

Every 1 min for 10 mins: Power Cleans, Hang Squat Cleans and Front Squats & Row 2 km TT

Every 1 min for 10 mins: Power Cleans, Hang Squat Cleans and Front Squats

Every 1 min for 10 mins do:
1 Power Clean, pick load
1 Hang Squat Clean, pick load
1 Front Squat, pick load
Team up. EMOM both partners will complete this complex. One goes in first 30 sec., other partner goes in second 30 sec.

BTWB

Row 2 km TT

Row 2 km

This is an all out effort for time.

BTWB

Over and Down

Advanced RX Class:

Strength WOD: 

5-5-5
Overhead Squat  

Conditioning WOD:

Complete AMRAP (As Many Rounds As Possible) for 20 Minutes of: 

5 Chest-to-Bar Pull-ups
10 Ring Dips
15 Overhead Squats (95#/65#)

Results

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OHS_Ryan

Yesterday we hosted the Diane Fu Barbell Seminar and had a strong turnout from SRCF:

SRCF_Fu Barbell Seminar

Fu Seminar_Deb PS

Yes I posted this recently. Watch if you haven’t already. “Show me the armpits” with Coach Burgener – [video]

Iceland Annie’s fight back to the top of the CrossFit Games: www.SI.com

3 Reasons To Cool Down After Your WOD boxlifemagazine.com

Overhead Squat 5-5-5 & AMRAP 20 mins: Pull Up (Chest To Bar)s, Ring Dips and Overhead Squats

Overhead Squat 5-5-5

Overhead Squat 5-5-5

Use the heaviest weight you can for each set.
Rest as needed between sets.
From the rack, 15 min. max

BTWB

AMRAP 20 mins: Pull Up (Chest To Bar)s, Ring Dips and Overhead Squats

Complete as many rounds as possible in 20 mins of:
5 Pull Up (Chest To Bar)s
10 Ring Dips
15 Overhead Squats, 95 lbs
For OnRamp grads: scale to 15 min. and sub ring row, push ups.

BTWB

Power Hour

Main Class:

As a Team of 2 complete for time:

1500m Row
30 Burpee Box Jumps (24″/20″)
50 Power Cleans (135#/95#)
100 AbMat Sit-ups 
150 Kettlebell Swings (53#/35#)
800m Run w/ Med Ball (20#/14#)

* One box, one bar, one KB, one medball

** Alternate work, break up reps however you want as a team. Run as a team, share med ball

Advanced RX Class:

Strength WOD: 

3-3-2-2-1-1-1
Power Clean

Conditioning WOD:

6 Rounds for Time of:

5 Power Clean (185#/125#)
200m Run

Results

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Burpee Box Jumps

Rowers

Sunday we are hosting the Diane Fu Barbell Olympic Weightlifting Seminar all day. Several from SRCF (Coaches included) will be completing this seminar and I’m excited to see the improvement of technique, movement, coaching and error correction skills that they will all pass on.

Have any extra clothes you are looking to donate? The Clothes for Cause drive for Ashley and Lillie’s soccer team is going through 10/2. If you have clothes you need to donate, please bring them to the box. You have one more week. Go!

Keeping the chest high in the squat with Austin Begiebing – [video]

SNORIDGE CROSSFIT