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

Post Results to Comments


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.





Friday the 13th, 2009

Rest Day

 Make up a workout




“Friday the 13th wod”

13 minute Row

rest 5 min

13 minute Power Clean Ladder  (Men-135#,Women-83#)



Post distance on row and number of minutes completed to comments


February 11, 2009

Work Out of the Day



For time:

1oo Pullups

100 Pushups

100 Situps

100 Squats


Must complet all 100 reps before going on to next movement


Post times to comments