Monday 1/23/17 – Sunday 1/29/17

RABBITS HAVE YOU SIGNED UP FOR THE 2017 CROSSFIT OPEN? 

SRCF Rowing Fundamentals & Power- 3 Week Clinic

Get a workout and some serious skill work in during these group sessions with CF Level 2 Coach, Todd Sharp and Collegiate level Rower, Ryan Greene. 6pm-7 pm $100 non member, $75/member

Class Dates
Jan 31 
Feb 2
Feb 7
Feb 9
Feb 14 
Feb 16
*register in Wodify or Call/Email SRCF to reserve your spot. Class is capped at 9 participants

 

Monday 1/23/17

1.

Overhead Squat

3-3-3-3-3

2.

As many rounds & reps as possible in 8 minutes of:

20 Double-Unders

10 Overhead Squats 95/65

5 Bar Facing Burpees

 

Tuesday 1/24/17

1.

5 sets of:

Handstand Push-Ups, 8-12 reps

rest 30 seconds

Pull-Ups, 8-12 reps

rest 30 seconds

2.

As many rounds & reps as possible in 10 minutes of:

6 Toes-to-Bar

8 AKBS 70/53

 

Wednesday 1/25/17

1.

Clean & Jerk, heavy double

2.

As many rounds & reps as possible in 16 minutes of:

7 Hang Power Cleans 135/95

14 Sit-Ups

21 Wall Ball Shots 20/14

 

Thursday 1/26/17

1.

For Time:

Handstand Hold, accumulate 2 minutes

800 Meter Run

Push-Ups, 2 minutes max reps

600 Meter Run

Plank, accumulate 2 minutes

400 Meter Run

 

Friday 1/27/17

1.

Snatch- Squat or Power

2-4-2-4-2-4

2.

EMOM x 6

Odd- 12 Power Snatch 75/55

Even- 10 Bar Facing Burpees

 

Saturday 1/28/17

1.

For Time:

15-12-9 reps

Thruster 95/65

400 Meter Run

into,

18-24-30

Pull-Ups

200 Meter Run

 

Sunday 1/29/17

1.

3 Rounds for Time of:

10 Lateral Weighted Step-Ups 53/26, 1 KB

50 Meter Crab Walk

10 Lateral Weighted Step-Ups

50 Meter Bear Crawl