WOD – April 18, 2014

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Work Out of the Day

Handstand Practice

then,

“2014 Masters Regional Event 3″

3 rounds for time of:

50-calorie row
15 handstand push-ups
50 double-unders

Post time to beyond the whiteboard.

Basics

5 rounds for time of:

100m run with ball, 20/14lbs

15 grasshoppers

10 wallballs, 20/14lbs

200m run

Post time to beyond the whiteboard. 

WOD – April 17, 2014

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Team SinCity CrossFit has made the 2014 CrossFit Southwest Regionals!  They will take place May 30th-June 1st in Salt Lake City, Utah!  Click Here to buy tickets and come support our team!

WOD and Basics are the same today!

Gymnastics class is tonight at 530pm!

Work Out of the Day

Barbara

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

Post times to beyond the whiteboard.

Jazmin PPBobbie Pushjerk  Melissa Push jerk  Bruce PJDani BSCesar BS Kyle Pushpress Noe PPReahana PPJon and Bruce push jerk2008 games wod max efforts

Basics

Same as above

WOD – April 15, 2014

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Work Out of the Day

Max Effort Double Unders

then,

Max Effort Toes To Bar

then,

As many rounds as possible in 20 minutes of:

7 toes to bar

15 wallballs, 20/14lbs

30 double unders

400m run E5MOM

Post reps and rounds to beyond the whiteboard.

 Steven and FrankieMichele jumping squatJumping squatsJumping squats (2)Marco JSDerrick Jumping squat  Dallas Jumping squatJumping squats 2Kyle BJO  Pr board 

Basics

3 rounds for max reps:

2 minutes max burpees

1 minute rest

2 minutes max kb swings, 53/35lbs

1 minute rest

2 minutes max box jumps, 24/20″

1 minute rest

Post reps to beyond the whiteboard.

WOD – April 14, 2014

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Gymnastics class is tomorrow at 11am!

Work Out of the Day

400m run for time

then,

Power Clean 1-1-1-1-1-1-1

then,

“2008 CrossFit Games Event 1″

5 rounds for time of:

5 deadlifts, 275/185lbs

10 burpees

Post loads and times to beyond the whiteboard.

Ray c2bjason C MuDan Muscle upDerrick MU  Jon P c2bJeremy MU  Jon t MUKyle MUNancy kbs push press

Basics

10 rounds for time of:

10 medball cleans, 20/14lbs

50′ bear crawl

10 jumping pullups

50′ broad jump – tuck jump

Post time to beyond the whiteboard.

 

WOD – April 14, 2014

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Thanks to everyone that came out to the Shane Patton Scholarship Foundation Pub Crawl!  It was a lot of fun, and we raised a lot of money for a great cause!

Work Out of the Day

Push Press 5-5-5-5-5

then, 

“2012 Regional for 2″

In teams of 2, for time:

75 back squats, 135/95lbs

50 pullups

25 shoulder to overhead, 135/95lbs

75 front squats, 85/65lbs

50 pullups

25 shoulder to overhead, 85/65lbs

75 overhead squats, 65/45lbs

50 pullups

25 shoulder to overhead, 65/45lbs

One athlete works while the other rests.  Post time to beyond the whiteboard.

Brent kbsJake Kbs  Jarette MU Krista MuSarah MU 3Jessica MUKen MU 2 Mike C MU Christina C2b shane times 

Basics

As many rounds as possible in 20 minutes of:

400m run

20 squats

15 situps

10 box jumps, 24/20″

5 burpees

Post rounds completed to beyond the whiteboard.

WOD – April 11, 2014

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Tomorrow is the Shane Patton Scholarship Foundation Pub Crawl!

 Click the featured post above for all the details!

 Today’s WOD is in memory of Shane!

Work Out of the Day

“Shane”                                HERO Shane

 For time:

25 Deadlifts, 155/105lbs

400m Run

10 Strict pullups

10 Ground to Overhead, 155/105lbs

800m Run

10 Strict Pullups

10 Ground to Overhead, 155/105lbs

10 Strict Pullups

800m Run

10 Ground to Overhead, 155/105lbs

10 Strict Pullups

400m Run

25 Deadlifts, 155/105lbs

Post time to beyond the whiteboard.

 Shane Eric Patton graduated in 2000 from Boulder City Highschool, Nevada, where he was an avid baseball player. He then followed in the footsteps of his father, retired Navy SEAL James Patton, and graduated with BUD/S class 239.Shane Patton was one of 16 troops killed when a MH- 47 Chinook helicopter was shot down in Afghanistan on June 28, on a daring daylight mission to reinforce a four-man SEAL reconnaissance squad in 8,000-foot mountainous terrain.Patton, seven other SEALs, and eight Army commandos died in their heroic attempt to rescue their fellow SEALs. LT Michael Murphy, Matthew Axelson, and Danny Dietz fought on courageously and were killed in the firefight against overwhelming Taliban forces.A total of 11 SEALs died that day in the War against Terror, in the biggest single loss of life for Naval Special Warfare forces since World War II. Shane Patton is remembered with the greatest respect and gratitude by his fellow SEALs, the Navy, and our nation.

Shane Patton

Basics

For time:

25 kb swings, 53/35lbs

400m Run

25 wallballs, 20/14lbs

800m Run

50 burpees

800m Run

25 wallballs, 20/14lbs

400m Run

25 kb swings, 53/35lbs

Post time to beyond the whiteboard.

WOD – April 10, 2014

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Get your shirts for the Shane Patton Scholarship Foundation Pub Crawl for only $30!  

Click the featured post above for more details! 

Gymnastics class tonight at 530pm!

Work Out of the Day

5 rounds for time of:

400m run

25 jumping squats

10 burpee box jump overs, 24/20″

1 minute rest

Post time to beyond the whiteboard. 

Jake BSMegan BSJen G ppMelissa ppBruce BSChris M BS   mandy and jake pp   Noe and Katelyn BSPushpresses  Susy OHSGary BSshark bite scores

Basics

Same as above

WOD – April 9, 2014

0

Get your shirts for the Shane Patton Scholarship Foundation Pub Crawl for only $30!  

Click the featured post above for more details! 

Work Out of the Day

“Shark Bite”

As many rounds as possible in 25 minutes of:

Buy in – 1000m row

50 double unders

25 situps

15 kb swings, 53/35lbs

5 muscle ups

Post rounds completed to beyond the whiteboard.  Compare time to June 5, 2013.

KristaShain Sn Derrick SN Melissa BurpeeJen G and Noe Sn   Kyle F Sn Kam SnJen O Snmatt s Sn  Bruce Sn Zack Snsquat press chipper

Basics

As many rounds as possible in 25 minutes:

Buy in – 1 mile run

5 wallballs, 20/14lbs

10 pushups

5 wallballs, 20/14lbs

10 air squats

Post rounds completed to beyond the whiteboard. 

WOD – April 8, 2014

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Check out our gymnastics class today at 11am!

Our Friday Strongman class has been changed to a Strength class!

The 2014 Shane Patton Pub Crawl is this Saturday!  Get your shirts for $30 and free entry!

Work Out of the Day

Back Squat 3-3-3-3-3

then,

130402 Mainsite WOD

For time:
10 Shoulder press, 115/75lbs
15 Overhead squat, 115/75lbs
20 Push press, 115/75lbs
25 Front squat, 115/75lbs
30 Push jerk, 115/75lbs
35 Back squat, 115/75lbs

Post time to comments.

Jasmine DL Greg Dl Javi Dl Krystle Dlterra mb burpeeAdrian wb BurpeeAmgelina DLJhill Dl   Reahana DLSusy Dl LJ box jump13.1

Basics

For time:

1000m row

50-40-30-20-10 reps of -

-box jumps, 24/20″

-situps

500m row

Post time to beyond the whiteboard.

WOD – April 7, 2014

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Work Out of the Day

Snatch 2-2-2-2-2-2

then,

“13.1″

As many reps as possible in 17 minutes of:
40 Burpees
30 Snatch, 75/45lbs
30 Burpees
30 Snatch, 135/75lbs
20 Burpees
30 Snatch, 165/100lbs
10 burpees
210/120lb Snatch, as many reps as possible

Post loads and reps to beyond the whiteboard.

  Julie FSDan FSJason A FS Christina A FSKen FSKrystle FSMandy FSMike H FS

Basics

5 rounds for max reps in 4 minutes of:

400m run 

15 kb swings, 53/35lbs

max rep burpees

2 minute rest

Post total reps to beyond the whiteboard.

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