WOD – April 24, 2014

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Today there is basics and wod at every class time, so feel free to bring a friend for their first CrossFit experience!

Gymnastics class is tonight at 530pm!

Work Out of the Day

“Crash and Burn”

3 rounds for time of:

200m run

80 double unders

200m run

40 situps

200m run

20 burpees

200m run

10 shoulder to overhead, 135/95lbs

Post time to beyond the whiteboard.

Julia Pullupjen pullupJulie PushupChris J PushupChanel PushupRandy PushupAnthony Pullu[ Suzie PullupCraig Pushup  Jill Squat   

Basics

3 rounds for time of:

200m run

80 jump ropes x 2

200m run

40 situps

200m run

20 burpees

200m run

10 ball slams, 40/20lbs

Post time to beyond the whiteboard.

WOD – April 23, 2014

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Make sure and get your tickets to watch our team at regionals on May 30th in Salt Lake City, Utah!  We were one of only 2 teams in Vegas to make it to regionals this year!

Click here for tickets!

Work Out of the Day

Rope Climb Practice

then,

“Hang Tight”

5 rounds for time of:

30 box jumps, 20″

20 hang power clean, 95/65lbs

10 toes to bar

1 rope climb

1 minute rest

Edwin DLbobbie dubrian n david heather kbsjake n dan wbSarah wb (2)Jon T Power Cleancraig du lena dujake J WB   Post wodback squats

Basics

For time:

600m run

6 rounds of -

-10 pushups

-15 squats

 400m run

4 rounds of -

-10 pushups

-15 squats

200m run

2 rounds of -

-10 pushups

- 15 squats

Post time to beyond the whiteboard.

WOD – April 22, 2014

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Gymnastics class is this morning at 11am!

Work Out of the Day

Back Squat 5-5-5-5-5

then, 

10 rounds for time of:

100m run

10 thrusters, 75/55lbs

20 second rest

Post time to beyond the whiteboard.

Margie CleanDani DlJason C BurpeeLena DLBurpeesNoe DLDan DL    Susie DLLJ DL   hard helen times

Basics

6 rounds for time of: 

400m row/run

15 kb swings, 53/35lbs

20 box jumps, 24/20″

*row on odd rounds and run on even rounds.

Post time to beyond the whiteboard.

WOD – April 21, 2014

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Congratulations to our athletes that competed at the Festivus Games this weekend at CFNY! Jake took first place overall in the men’s intermediate division! Kelly B took 3rd place in the women’s intermediate division! And Terra got 10th place in the women’s novice division in her very first crossfit competition!

Work Out of the day

Find 1 Rep Max Turkish Get Up

then,

“Hard Helen”

3 rounds for time of:

400m run

21 kb swings, 70/55lbs

12 chest to bar pullups

Post time to beyond the whiteboard.

 

Basics

In teams of 2, as many rounds as possible in 20 minutes of:

5 burpees

10 wallballs, 20/14lbs

15 overhead walking lunges, 20/14lbs

One athlete works while the other rests.  Athletes much switch at each movement.  If the ball is dropped during the workout, there is a 5 burpee penalty.

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.

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