WOD – October 24, 2014

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Work Out of the Day

140625 Mainsite WOD

Death by Body-weight Back Squats
Rest 5 minutes
Death by 75% body-weight push-press 
Rest 5 minutes
Death by 150% body-weight deadlifts

Perform one rep the first minute, two reps the second minute, three reps the third minute, continuing as long as you are able. Use as many sets each minute as needed.

Post number of minutes completed for each exercise to comments.

Basics

Death by Medicine Ball Cleans, 20/14lbs

Rest 1 minute

Death by Burpees

Rest 1 minute

Death by Kb Swings, 53/35lbs

Perform one rep the first minute, two reps the second minute, three reps the third minute, continuing as long as you are able. Use as many sets each minute as needed.

Post number of minutes completed for each exercise to comments.

WOD – October 23, 2014

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Work Out of the Day

“Triple Pull”

3 rounds for time of:

200m run

10 bar muscle ups

200m run

15 chest to bar pullups

200m run

20 pullups

Post time to beyond the whiteboard.

Basics

3 rounds for time of:

200m run

10 burpee jumping pullups

200m run

15 burpees

200m run

20 jumping pullups

Post time to beyond the whiteboard.

WOD – October 22, 2012

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Work Out of the Day

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

then, 

Tabata Mashup

power clean, 155/105lbs

double unders

*tabata score is fewest number of double unders + fewest number of cleans in any set

Post loads and tabata score to beyond the whiteboard.

Basics

As many rounds as possible in 18 minutes of:

(0-6min)

10 wallballs, 20/14lbs

10 v ups

(6-12min)

10 front squats, 20/14lbs

10 medicine ball situps, 20/14lbs

(12-18min)

10 air squats

10 situps

Post rounds completed to beyond the whiteboard.

WOD – October 21, 2014

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 Work Out of the Day

Max Effort Handstand Pushups 

then,

“Rock Solid”

As many rounds as possible in 20 minutes of:

5 handstand pushups

10 toes to bar

25′ handstand walk

10 kb swings, 53/35lbs

Post rounds completed to beyond the whiteboard.

Basics

21-18-15-12-9-6-3 reps for time of:

toes to bar

pushups

overhead walking lunges, 20/14lbs

Post time to beyond the whiteboard.

WOD – October 20, 2014

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Work Out of the Day

Front Squat 3-3-3-3-3

then,

As many reps as possible in 8 minutes of:

100m run

5 lateral burpees

max rep front squat, 185/125lbs

Post loads and reps to beyond the whiteboard.

Basics

4 rounds for max reps in 5 minutes of:

400m run

10 kb swings, 53/35lbs

10 box jumps, 24/20″

1 minute rest

Post reps completed to beyond the whiteboard.

Oct 25th – CrossFit Volleyball!

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Oct 25th – CrossFit Volleyball!

When:  Saturday Oct 25th at noon

Where:  Anthem Hills Park

What:  4 on 4 Volleyball tournament

Why:  Part of CrossFit is to learn and play new sports.  It’s time to put your fitness to the test!  Get ready to talk some trash and put your money where your mouth is.  Every month SCCF and South SCCF will get together and face off in a team sport.  Winner gets to take home the Trophy for that month and all the bragging rights.  This month South gets home field advantage and their choice is Volleyball.  Next month SCCF will choose the sport and location.  This is open to everyone so bring your friends and family!

 

 

WOD – October 17, 2014

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Work Out of the Day

101027 Mainsite WOD

Complete as many rounds as possible 20 minutes of:
95 pound Squat snatch, 10 reps
10 Ring dips
10 Knees to elbows

Post rounds completed to beyond the whiteboard.

 

Basics

4 rounds for time of:

400m run

50 squats

10 burpees

10 ball slams, 40/20lbs 

1 minute rest

Post time to beyond the whiteboard.

 

WOD – October 16, 2014

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Work Out of the Day

For time:

50 kb swings, 53/35lbs

50 situps

800m run

40 kb swings, 53/35lbs

40 situps

600m run

30 kb swings, 53/35lbs

30 situps

400m run

20 kb swings, 53/35lbs

20 situps

200m run

10 kb swings, 53/35lbs

10 situps

100m run

Post time to beyond the whiteboard.

Basics

Same as above

WOD – October 15, 2014

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We have gymnastics class tonight at 630pm!

Work Out of the Day

Back Squat 5-5-3-3-3-1-1-1-1

then,

In teams of 2 for time:

30-20-10 reps of

thruster, 95/65lbs

chest to bar pullups

Post loads and time to beyond the whiteboard.  While one athlete completes thrusters, the other hangs from bar.  While one partner completes pullups, the other holds bar in front rack.  They may switch as often as necessary.

Basics

As many rounds as possible in 20 minutes of:

5 medicine ball cleans, 20/14lbs

10 pushups

15 walking lunges

Post rounds completed to beyond the whiteboard.

WOD – October 14, 2014

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So many PRs last week!  Congrats to George, Fred, and Sam (pictured below) on getting that first muscle up!

Gymnastics class is tonight at 730pm and tomorrow at 630pm!

Work Out of the Day

10-8-6-4-2 reps for time of:

*200m run

power clean, 185/125lbs

burpee box jumps, 30/24″

Post time to beyond the whiteboard.  *Each round starts with a 200m run. 

Sam muscle up monday basicsmonday wod scores

Basics

10 rounds for max reps in 2 minutes of:

100m run

max rep *burpees/wallballs, 20/14lbs

1 minute rest

*burpees on odd rounds and wallballs on even rounds

Post total reps for burpees and wallballs to beyond the whiteboard.  

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