WOD – July 21, 2017

At our gym we regularly do hero workouts to honor those crossfitters in the military, firefighters, and police officers who were killed in the line of duty.  This Friday will be a special Hero workout for one of our friends, David VanBuskirk.  He was a member at SinCity CrossFit South and he loved CrossFit.  He liked every kind of workout, and was always the nicest most humble guy at the gym.  David was a true Hero; serving our community, going on hundreds of rescue missions, and giving the ultimate sacrifice doing what he loved, saving lives.  

CrossFit Hq created this special Hero workout for David in August of 2016, and we do it every year in honor of David.  This year it will be our Work Out of the Day on Friday July 21, 2017.  5am, 6am, 930am, noon, 430pm, 530pm, and 630pm WOD times are available.  All law enforcement officers are invited to drop in to workout for free.  We thank you all for putting your lives on the line every day to help our community.  

Work Out of the Day


“DVB” (This workout may be completed in a team of 2)

For time:
1 mile run with ball, 20/14lb
Then, 8 rounds of:
10 wallball, 20/14lb
1 rope climb
800m run with ball, 20/14lb
Then, 4 rounds of:
10 wallball, 20/14lb
1 rope climb
400m run with ball, 20/14lb
Then, 2 rounds of:
10 wallball, 20/14lb
1 rope climb

Post time to beyond the whiteboard.

Officer David Vanbuskirk, 36, of Henderson, Nevada, was killed on July 23, 2013, when he fell during a nighttime aerial rescue mission in Las Vegas, Nevada. Vanbuskirk had been employed with the Las Vegas Metropolitan Police Department since 1999 and joined the elite Search and Rescue Team in 2007.  Vanbuskirk is survived by his wife, Adriana; sisters, Tana and Jenny; and mother, Pat. He is preceded in death by his father, Red; and brother; Michael.

Please take a minute to watch this short video that was shot just before his death.  

WOD – July 20, 2017

Work Out of the Day


For time:

50 double unders

50 knees to elbows

50 double unders

50 alternating jumping lunges

50 double unders

50 kb swings, 70/53lb

50 double unders

50 burpees

50 double unders

Post time to beyond the whiteboard.

WOD – July 19, 2017

Work Out of the Day


“Doom”

As many reps as possible in 20 minutes of:

5 calorie bike

25 power cleans, 135/95lb

15 handstand pushups

10 calorie bike

20 power cleans, 155/105lb

15 handstand pushups

15 calorie bike

15 power cleans, 185/125lb

15 handstand pushups

20 calorie bike

10 power cleans, 205/140lb

15 handstand pushups

25 calorie bike

5 power cleans, 225/155lb

15 handstand pushups

Max calorie assault bike

Post reps completed to beyond the whiteboard.

WOD – July 14, 2017

Work Out of the Day


Hang Squat Clean 1-1-1-1-1-1-1

then,

For time:

300m run

21 front squats, 95/65lb

21 toes to bar

300m run

11 front squats, 95/65lb

11 toes to bar

10 front squats, 95/65lb

10 toes to bar

300m run

8 front squats, 95/65lb

8 toes to bar

7 front squats, 95/65lb

7 toes to bar

6 front squats, 95/65lb

6 toes to bar

Post loads and time to beyond the whiteboard.

WOD – July 13, 2017

Weightlifting class is on tonight at 730pm!

Work Out of the Day


For time:

40 db overhead lunges, 50/35lb

60 second plank hold

40 db snatch, 50/35lb

60 second plank hold

400/320ft rope pull

60 second plank hold

40 turkish get ups, 50/35lb

60 second plank hold

400/320ft rope pull

60 second plank hold

40 db snatches, 50/35lb

60 second plank hold

40 db overhead lunges, 50/35lb

Post time to beyond the whiteboard.

WOD – July 11, 2017

Work Out of the Day


4 Minute AMRAP:

-40/32 Calorie Row

-Max Rep Wallballs, 20/14lb, 11/10ft

Rest 4 minutes

4 Minute AMRAP:

-40/32 Calorie Bike

-Max Rep American Kb Swings, 53/35lb

Rest 4 minutes

4 Minute AMRAP:

-40/32 Calorie Row

-Max Rep Wallballs, 20/14lb, 10/9ft

Rest 4 minutes

4 Minute AMRAP:

-40/32 Calorie Bike

-Max Rep Russian Kb Swings, 53/35lb

Post reps for each amrap to beyond the whiteboard.  

WOD – July 11, 2017

Work Out of the Day


Power Snatch 3-3-3-3-3

then,

“GG Qualifier Team WOD 3”

14 Minute AMRAP:
5 power snatches, 135/95lbs
10 chest to bar pull-ups
15 burpee box jump overs, 24/20″

Post loads and rounds completed to beyond the whiteboard.