Friday Night Lights starts this week at 6:30PM! BE THERE!!!
The Half Marathon Row this Saturday!
Swamp Rabbit Bowling Night is this Saturday at 7PM
Show up, have fun, and be a part of the awesome SRCF community!
Monday 2/22/16
As many reps as possible in 4 minutes of:
30 lateral barbell burpees
Max Snatches in remaining time 75/55
Rest 4 minutes
As many reps as possible in 4 minutes of:
20 lateral barbell burpees
Max Snatches in remaining time 135/95
Rest 4 minutes
As many reps as possible in 4 minutes of:
10 lateral barbell burpees
Max snatches in remaining time 165/115
Tuesday 2/23/16
As many reps as possible in 8 minutes of:
5 thrusters, 5 chest-to-bar pull-ups
7 thrusters, 7 chest-to-bar pull-ups
9 thrusters, 9 chest-to-bar pull-ups
Rx = 95/65
*Once you clear 9/9, start back at 5/5
Wednesday 2/24/16
10 Rounds:
Even Minutes – 5 Deadlifts
Odd Minutes – 15 Box Jumps 24/20
Thursday 2/25/16
Every minute on the minute for 24 minutes complete:
Minute 1- 12/10 calorie row
Minute 2- 40 sec plank hold
Minute 3- 12/10 med ball cleans
Minute 4- 40 sec superman hold
Friday 2/26/15
CrossFit Open WOD 16.1
Saturday 2/27/15
Teams of 4
As many reps as possible in 25 minutes of:
100 burpees, 50 clean & jerks 95/65
100 burpees, 50 clean & jerks 135/95
100 burpees, 50 clean & jerks 155/105
100 burpees, max clean & jerks 185/135
Sunday 2/28/15
As many reps as possible in 20 minutes of:
10 burpee pull-overs
30 squats
60 sec handstold hold
Competitor’s Class Homework
20min+ of Zone 1, Active Recovery Work
For example,
24min EMOM
min 1: Row
min 2: Bike
min 3: Single Unders
*This session should be performed with your mouth closed, breathing through your nose the entire time. You should have no problem holding a conversation throughout this workout. This should be done after the Open WOD, preferably Saturday.