Team WOD: Row, Overhead Squat, Pull-up, Push Press, Rope Climb, Run & Solo WOD: Chipper: Row, Overhead Squats, Pull-ups, Push Press, Rope Climbs and Run

Team WOD: Row, Overhead Squat, Pull-up, Push Press, Rope Climb, Run

As a Team of 2, complete for time:
70 Row (calories)
80 Overhead Squats (95#/65#)
70 Pull-ups
80 Push Press (95#/65#)
6 Rope Climbs (15 ft.)
400m Partner Run as a team

* Alternate work with your partner as one works, one rests. For the final run (run as a team),

Post total time.

BTWB

Solo WOD: Chipper: Row, Overhead Squats, Pull-ups, Push Press, Rope Climbs and Run

For time:
35 Row Calories
40 Overhead Squats (95#/65#)
35 Pull-ups
40 Push Press
3 Rope Climbs (15 ft.)
Run 400m

BTWB

Photo by @snoridgecrossfit

Next Saturday!

Events:

SRCF Gymnastics Skills Clinic

  • When: 10/22 Saturday 9:45am-11:15am
  • Where: SRCF
  • Cost: $20 (Register via MindBody)
  • Led by Coaches Julianna, Reid, Zeke and Tom

This 1.5 hour course by your SRCF Coaches will focus on various basic and advanced gymnastics skills, progressions and drills to improve technique and mastery of bodyweight movements.Movements covered will include muscle-ups (Ring and Bar), rope climbs (foot lock and legless), handstand skills (Walks, Holds and Kipping), and kipping on bar and rings (Chest to Bar, Butterfly).

More Venue Possibilities for the 2024-27 CrossFit Games in Birmingham

Results