Go to games.crossfit.com to register for the 2015 CrossFit Open! There is now a scaled and teens division! If you are still wondering if you can do it, just watch the video below! Work Out of the Day “Bodyweight Blaster” As many rounds as possible in 25 minutes of: 5 handstand pushups 10 pullups […]
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Entries by Billy
Congratulations to Noe who placed 2nd at the Garage Games at CrossFit Arms! She PRd her clean at 165lbs and of course won the muscle ups wod! Great job Noe! We also want to give a big shout out to Koa and Kobi! They both competed in the Teen Gauntlet this weekend and did great! […]
*Open gym 10am to 12pm* Today at 12pm we are having a Diaper WOD for Jessica, Amber, Nancy, Chrissy, Michelle, and Dorottya! It is a fun partner workout to celebrate the new additions to these families and support the new moms! We encourage members to bring a pack diapers or baby wipes to participate in the […]
*new wod time at 330pm today And new basics time at 630pm* Work Out of the Day Muscle Up Practice Then, As many rounds as possible in 20 minutes of: Buy in – 100 wallballs, 20/14lbs (9ft for ladies) 12 power cleans, 95/65lbs 6 shoulder to overhead, 95/65lb 3 muscle ups Post reps to […]
Work Out of the Day 4 rounds for time of: 400m run, 45/25lbs 25 overhead walking lunges, 45/25lbs 15 burpees Post time to beyond the whiteboard. [Show slideshow] Basics Same as above
*Gymnastics class with Coach Derrick is tonight at 630pm* Work Out of the Day Max Effort Handstand Pushups then, “Open Repeat” As many reps as possible in 15 minutes of: 70 deadlifts, 135/95lbs 60 box jumps, 24/20″ 50 pushups (hand release) 40 front squats, 135/95lbs 30 chest to bar pullups 20 thrusters, 135/95lbs max […]
Work Out of the Day Front Squat 3-3-3-3-3 then, In teams of 2, as many rounds as possible in 10 minutes of: 10 ball slams, 30/20lbs 10 v ups *200m sprint Post loads and reps to beyond the whiteboard. One athlete runs while the other works through the reps. [Show slideshow] Basics For time: […]
Work Out of the Day Snatch + 2 Overhead Squats 1-1-1-1-1-1-1 then, 10-8-6-4-2 reps for time of: power snatch, 135/95lbs lateral burpees over bar Post loads and time to beyond the whiteboard. Basics For time: 100 kb swings, 53/35lbs 100 pushups 100 situps 100 air squats Post time to beyond the whiteboard.
SCCF WILL BE CLOSED THIS FRIDAY NIGHT! Our last wod will be at noon and basics at 1pm. If you want to work out COME DOWN TO RANCHO HIGH SCHOOL FOR FRIDAY NIGHT LIGHTS! The wod is for adults and teens and can be found below! Walk -In registration is preferred. $30.00 cash. Each participant […]
We will be closed tomorrow night for the Friday Night Lights Event at Rancho CrossFit! Work Out of the Day 2 minute max double unders then, 10 rounds for reps in 2 minutes of: 200m row/run 30 double unders max rep burpee box jumps, 24/20″ 1 minute rest Post reps to beyond the whiteboard. Row […]