WOD – October 3, 2017

Work Out of the Day


21-15-9 reps for time of:
row for calories
situps x 2 (42-30-18)

Rest 5 minutes.  Then,

21-15-9 reps for time of:
bike for calories
situps x 2 (42-30-18)

Rest 5 minutes.  Then,

21-15-9 reps for time of:
double unders x 4 (84-60-36)
situps x 2 (42-30-18)

Post all 3 times to beyond the whiteboard.

WOD – October 2, 2017

We have moved into our new box!  The new address is 958 Empire Mesa Way, Henderson NV 89011.  It is only 5 minutes from our previous location!

Work Out of the Day


“Old Man Strength”

35 Minute AMRAP:

10 handstand pushups

1 squat snatch, 185/125lb

19 burpees

8 chest to bar pullups

2 thrusters, 185/125lb

Post rounds completed to beyond the whiteboard.  

WOD – September 29, 2017

We have normal Oly class and open gym at the new box on Saturday!  Closed this Sunday

Work Out of the Day


For time:  

30 wallballs, 20/14lb

20 pullups

15 burpees

20 wallballs, 20/14lb

15 pullups

10 burpees

10 wallballs, 20/14lb

10 pullups

5 burpees

Post time to beyond the whiteboard.

WOD – September 25, 2017

Congrats to all the ladies that competed this weekend at the Femme Royale!  We are proud to have so many strong, beautiful, amazing women repping SCCF!

Workout of the Day


Back Squat 5-5-5-5-5

then,

3 rounds for max reps in 3 minutes of:

2 sandbag cleans, 150/100lb

4 burpees

8 alternating jumping lunges

1 minute rest 

Post loads and total rounds completed to beyond the whiteboard.

WOD – September 21, 2017

Work Out of the Day


“2017 Team Series WOD 3”

In teams of 2, For time:
50 synchronized wallballs, 20/14lb, 10/9ft
30 power cleans, 135 / 95 lb.
50 synchronized wallballs, 20/14lb, 10/9ft
20 power cleans, 185 / 135 lb.
50 synchronized wallballs, 20/14lb, 10/9ft
10 power cleans, 225 / 155 lb.

Post time to beyond the whitebaord or sign up and post to https://games.crossfit.com/workouts/teamseries/2017 

WOD – September 20, 2017

Work Out of the Day


“Muscle Mary”

As many rounds as possible in 20 minutes of:

3 bar muscle ups

6 strict handstand pushups

12 pistols

or 

As many rounds as possible in 20 minutes of:

3 chest to bar pullups

6 handstand pushups

12 pistols or jumping squats

Post rounds completed to beyond the whiteboard.