Srcf logo

WODs


April 11, 2019 Thursday

Deadlift: 6-6-6-6

* Touch and go, use mats. No drops.

AMRAP 15 mins: Air Squats, Handstand Push-ups and Deadlifts


April 10, 2019 Wednesday

Lifting: Power Snatch + Overhead Squats

* Use mats. 1 PS + 5 Down to 1 Rep OHS complexes

AMRAP 15 mins: Alternating Dumbbell Snatches, Toes-to-bars and Box Jumps


April 09, 2019 Tuesday

Hang Power Clean: 1-1-1-1-1

FT: Hang Power Cleans, Lateral Burpees Over Barbell and Double Unders


April 08, 2019 Monday

Back Squat: 8RM

21-15-9: Dumbbell Thrusters and Pull-ups

* DB Fran! Go fast and choose DB load to go UB


April 06, 2019 Saturday

Team WOD: Hand Release Push-Ups, Sumo Deadlift High-pulls, Box Jumps, Push Press, Kettlebell Swings


April 05, 2019 Friday

Overhead Squat: 2-2-2-2-2

27-21-15-9: Row Calories, Wall Balls and Overhead Squats


April 04, 2019 Thursday

Bent Over Barbell Row: 8-8-8-8-8

AMRAP 10 mins: Deadlifts, Ball Slams, and Double Unders

* DL UB sets Touch and go, Use mats. No drops from top. (155/105)


April 03, 2019 Wednesday

Bench Press: 1-1-1-1-1

5 RFT: Devil Press, Box Jumps and Toes-to-bars

* DB Devil Press: complete a burpee on DB handles on the floor, then jump feet back up to hands, then in one ground to overhead motion bring both DB's overhead locked out (no clean and jerk allowed).


April 02, 2019 Tuesday

Back Squat: 12RM

AMRAP 20 mins: Run, Air Squats and Muscle Ups

* Sub 8 C2B pull-ups for MU ea round


April 01, 2019 Monday

Shoulder Press: 8-8-8

CrossFit Games Regional 11.1

* Scale to box or floor pike, or DB press

Checkout: 1/2 Marathon Row


March 30, 2019 Saturday

Team WOD: AMRAP 20 mins: Partner Wall Balls, Row, Pull-ups, Burpee over DB, Handstand Push-ups

* as a team of 2 alternate work and rest


March 29, 2019 Friday

Ring Dip (Weighted) 3-3-3-3-3

3 RFT: Run, Deadlifts and Double Unders

* Touch and Go, no drops from top. Use mats.


March 28, 2019 Thursday

1 Power Clean + 2 Push Jerk: 1RM

* Complex of 1 PC + 2 PJ. Use mats.

The Chief

* Use mats


March 27, 2019 Wednesday

Back Squat: 20RM

3 RFT: Run, Rope Climbs and Kettlebell Goblet Squats

* Scale climbs to 2 supine climbs per RC


March 26, 2019 Tuesday

Power Snatch 2-2-2-1-1-1

* Use mats

AMRAP 12 mins: Dumbbell Burpees, Toes-to-bars and Box Jumps


March 25, 2019 Monday

Bench Press: 2-2-2-2-2