February 23th, 2009

Work Out of the Day


Overhead Squat 3-3-3-3-3


Front Squat 1-1-1-1-1


Post Loads to comments



Little man is training for the 2028 Winter Olympics!

February 22, 2009


Rich and Ross were having a serious debate about politics during yesterday’s team wod.. Way to not let the bar touch the ground guys!



50-40-30-20 and 10 rep rounds; for time



February 21, 2009

Rest Day


Make up a workout you missed




“Secret Team WOD”


2 person teams perform 100 reps of the following complex for time:


Hang Power Clean

Front Squat

Push Press

Weight is M-95lbs, W-63lbs.  Bar can only touch the ground for split second on deadlift.  Partner must run 200m before they can take the bar.  Reps can be split between partners as needed.  If you drop the bar or set it down to regrip, both teammates must do 10 burpees. 


 Post times to comments


February 19, 2009

Workout of the Day

As many rounds as possible in 20 minutes of:


5 Deadlift @ 225lbs/150lbs

1 Rope Acent, 15 ft (or 10 rope pullups)

15 Knees to elbows


Post number of rounds completed to comments


SCCF Paleo Challenge!
It’s not to late to start the paleo challenge.  It ends April 1st.  The 2 crossfitters that show the most improvement will win 3 months free membership, a free shirt, and their very own parking spot!  Everyone is a winner though, because everyone’s performance and body composition will change dramatically.  So if you’re still thinking about it, just do it.  Nutrition is the foundation for development as an athlete, so break your bad habits and start eating healthy.


Jerrad had to have 1 more drink before he started the paleo challenge.  I’m sure his after photo in a month will be much imroved.

February 18, 2009

 Work Out of the Day


Dedicated to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th 2006.

50 Pull-ups
400m Run
21 Thruster, 95lb/63lbs
800m Run
21 Thruster, 95lbs/63lbs
400m Run
50 Pull-ups

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February 14, 2009

Work Out of the Day

Ben’s B-day Bash


3 Rounds for time of:


400m Run

20 Pullups

30 Med Ball Burpees (20#/15#)

40 Kb Swings (1.5 pood/1 pood)

50 Box Jumps (24in/18in)

60 Double Unders


Workout is done in 2 person teams.  Both teammates must complete runs.  Med ball burpees are done together.  Alternate with one teammate working while other rests for pullups, box jumps, kb swings, and double unders.  Post times to comments.