SRCF IS TURNING 3!!! Join in on the celebration of our 3rd Anniversary on Saturday, October, 17 at 7 pm at Swamp Rabbit CrossFit.
We are having a Fundamentals Running Clinic!
Your choice of the following dates,
October 3rd, October 17th, and November 14th, at 9 am and Runners mobility at 10 am.
Monday 9/28/15
Every minute on the minute for 18 minutes perform:
Min 1- Row
Min 2- 3 to 5 handstand push-ups
Min 3- Plank hold
Tuesday 9/29/15
Complete as many reps as possible in 20 minutes of:
135-lb. clean and jerks, 15 reps
Rest 1 minute
155-lb. clean and jerks, 15 reps
Rest 1 minute
185-lb. clean and jerks, 15 reps
Rest 1 minute
225-lb. clean and jerks, 15 reps
Rest 1 minute
245-lb. clean and jerks, 15 reps
Rest 1 minute
265-lb. clean and jerks, 15 reps
Wednesday 9/30/15
12-9-6 reps for time of:
Muscle-ups
275-lb. deadlifts
Thursday 10/1/15
Complete as many reps as possible in 10 minutes of:
5 thrusters
5 chest-to-bar pull-ups
10 thrusters
10 chest-to-bar pull-ups
15 thrusters
15 chest-to-bar pull-ups
20 thrusters
20 chest-to-bar pull-ups
Friday 10/2/15
Power Snatch
3-3-3-3-3-3-3
Saturday 10/3/15
For time:
Run 1 mile
100 sit-ups
100 hip extensions
Run 1 mile
*Mix and match hip extensions and sit-ups as needed
Sunday 10/4/15
As many rounds & reps as possible in 5 minutes of:
50 Air Squats
25 Sit Ups
As far as possible in 5 minutes of:
Pinchgrip plate walk for distance (pole to pole)
As many rounds & reps as possible in 5 minutes of:
20 Overhead Lunges
5 Tuck Jumps
*rest 3 minutes between