WOD – July 28, 2014

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Thanks to everyone that came and did the hero workout for David VanBuskirk on Tuesday!  We were able to raise $1,504 for the Injured Police Officer’s Fund all in 1 day!  This means that the SCCF trainers will be completing 1504 burpees, and we will post the date for that soon!  Check out the workout pics below, and thanks again to everyone that participated!

***All workout times today are wod and basics***

Work Out of the Day

“Clean Burp Run”

5 rounds for time of:

400m run

25 medicine ball cleans, 20/14lbs

25 burpees

Post time to beyond the whiteboard.

Basics

same as above

 

WOD – July 25, 2014

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***The 730pm workout is cancelled tonight***

Work Out of the Day

As many rounds as possible in 20 minutes of:

3 handstand pushups

6 box jumps, 30/24″

9 pushups

12 back squats, 135/95lbs

Post time to beyond the whiteboard.

Basics

10 rounds for time of:

100m run

10 front squats, 20/14lbs

50m run

20 air squats

1 minute rest

Post time to beyond the whiteboard.

 

WOD – July 24, 2014

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***There will be no gymnastics class and no skills class tonight***

Work Out of the Day

5 rounds for time of:

400m run

15 kb swings, 70/53lbs

20 ghd situps

Post time to beyond the whiteboard.

Basics

5 rounds for time of:

400m run

15 kb swings, 53/35lbs

20 v ups

Post time to beyond the whiteboard.

WOD – July 23, 2014

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Work Out of the Day

Snatch 1-1-1-1-1-1-1

then,

Workout 14.1

Complete as many rounds and reps as possible in 10 minutes of:
30 double-unders
15 power snatches, 75/55lbs

Post loads and times to beyond the whiteboard.

Basics

30-25-20-15-10-5 reps for time of:

Left arm kb walking lunge, 53/35lbs

pushups (hand release)

right arm kb walking lunge, 53/35lbs

situps

Post time to beyond the whiteboard. 

WOD – July 22, 2014

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Today marks 1 year since the end of watch for our SCCF family member, friend, and officer David VanBuskirk. We are doing the hero WOD “Gallant” in honor of David. He was a member at SCCF South and Gallant was one of the last WOD’s he had done. Both SCCF and SCCF South will be honoring David at all class times (WOD will be modified for Basics classes). Workout can be done individually or as a team of two. We want to invite you and the community to come in and honor David. Feel free to invite your friends and family. Let them know why we are working out on this day.

We would like to also ask that everyone make a donation to the Injured Police Officers Fund. We will collect all donations at the gym during class times. Be sure to make your checks out to “The Injured Police Officers Fund.”
The mission of the Injured Police Officers Fund is to help reduce the financial burden suffered by Police Officers and their families in the event of a line of duty injury or death by providing monetary assistance to these Officers and their families.

FOR EVERY DOLLAR DONATED TO IPOF YOUR  TRAINERS WILL DO 2 BURPEES! It’s your chance for revenge! So donated big!

http://www.injuredpoliceofficers.com/about_us.htm

Rescuer Killed

Work Out of the Day

“Gallant”           

For time:

1 mile run with ball, 20/14lbs

60 burpee pullups

800m run with ball, 20/14lbs

30 burpee pullups

400m run with ball, 20/14lbs

15 burpee pullups

Post time to beyond the whiteboard.

Officer David VanBuskirk joined LVMPD October 6, 1999, and served in both Patrol and Narcotics until February 24, 2007 when he was assigned to Metro’s Search and Rescue section. A Southern Nevada native, David was both a loyal and caring friend and an eager mentor to all he knew. As a Search and Rescue Officer he was recognized as a true hero, saving numerous lives during the hundreds of rescues he performed. On July 22, 2013 while conducting a helicopter rescue of a stranded hiker on Mount Charleston Officer VanBuskirk fell to his death. His last action was to secure the hiker to the helicopter’s hoist cable, saving the man’s life. Officer VanBuskirk was 36 years old, and is survived by his wife, his mother and an extended family.

Basics

“Team Gallant”

In teams of 2 for time:

1 mile run with ball, 20/14lbs

60 burpee jumping pullups

800m run with ball, 20/14lbs

30 burpee jumping pullups

400m run with ball, 20/14lbs

15 burpee jumping pullups

Teammates run together but share a ball, and one works while the other rests on burpee jumping pullups.  Post time to beyond the whiteboard.

WOD – July 21, 2014

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Tuesday is the David Van Buskirk Memorial WOD!  All workout times are open for basics and wod!  Please bring a friend, we just ask that they donate $10 to the family!  SCCF trainers will complete 2 burpees for every dollar that is donated on Tuesday!

Work Out of the Day

Front Squat/Back Squat 3/6-3/6-3/6-3/6-3/6

then,

15-12-9 reps for time of:

thrusters, 115/75lbs

lateral burpees

Post loads and time to beyond the whiteboard.

Basics

As many rounds as possible in 20 minutes of:

5 burpees

10 wallballs, 20/14lbs

15 box jumps, 24/20″

*400m run E5MOM

Post rounds completed to beyond the whiteboard. 

WOD – July 18, 2014

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Work Out of the Day

100505 Mainsite WOD

Five rounds of:
5 Dumbbell deadlifts
5 Dumbbell hang power cleans
5 Dumbbell push presses
5 Dumbbell squats

Increase the load each round. Rest as necessary between rounds.

then,

“Dumb Muscle”

As many rounds as possible in 12 minutes of:

1 dumbbell burpee squat clean thruster, 45/30lbs

1 muscle up

2 dumbbell burpee squat clean thrusters, 45/30lbs

2 muscle ups

- continue increasing each movement by 1 rep until time runs out

Post loads and rounds completed to beyond the whiteboard.

Basics

4 rounds for max reps of:

1 minute burpees

1 minute wallballs, 20/14lbs

1 minute jumping lunge, 20/14lbs

1 minute russian kb swings, 53/35lbs

1 minute rest

Post reps to beyond the whiteboard. 

WOD – July 17, 2014

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Work Out of the Day

“Michael”                                    Michael

3 rounds for time:

800m run

50 back extensions

50 situps

Post time to beyond the whiteboard.

In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was one of 16 troops killed when a MH- 47 Chinook helicopter was shot down in Afghanistan June 28, on a daring night mission to reinforce a four-man SEAL reconnaissance squad that was ambushed in 10,000-foot mountainous terrain.  McGreevy, seven other SEALs. and eight Army Nightstalker” commandos, died in a heroic attempt to rescue their fellow SEALs.  He is survived by his wife, Laura, and 14-month-old daughter, Molly.

http://youtu.be/0R3U7R-_LO0

 

Basics

Same as above

WOD – July 16, 2014

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Work Out of the Day

Clean Practice

then,

6 rounds for time of:

200m run

5 squat cleans, 135/95lbs

10 pullups

15 box jumps, 24/20″

Post time to beyond the whiteboard.

Basics

6 rounds for time of:  

200m run

10 medicine ball cleans, 20/14lbs

15 box jumps, 24/20″

20 situps

Post time to beyond the whiteboard.

WOD – July 15, 2014

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Work Out of the Day

Back Squat 3-3-3-3-3

then,

As many rounds as possible in 10 minutes of:

100 air squats – buy in

5 left arm kb snatch, 53/35lbs

5 burpees

5 right arm kb snatch, 53/35lb 

5 burpees

Post loads and times to beyond the whiteboard.

Basics

As many rounds as possible in 20 minutes of:

25 jumping pullups

20 squats

15 pushups

10 calorie row

Post rounds completed to beyond the whiteboard.

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