WOD – May 1, 2017

*There is weightlifting class tonight at 730pm*

Work Out of the Day


Max Double unders in 1 minute

then,

5 rounds for time of:

20 db power snatches, 50/35lb

20 double unders

20 db overhead lunges, 50/35lb

20 double unders

Post time to beyond the whiteboard.

WOD – May 31, 2017

Work Out of the Day


Front Squat 3-3-3-3-3

then,

As many reps as possible in 12 minutes of:

50 calorie bike

50 front squats, 115/75lb

50 shoulder to overhead, 115/75lb

50 wallballs, 20/14lb, 10/9ft

Post loads and reps to beyond the whiteboard.  

WOD – May 29, 2017

Every year on Memorial Day, Americans honor those who have fallen serving the United States Armed Forces. At SinCity CrossFit  we have a tradition of completing the Hero workout “Murph”, which is named after Lt Michael Murphy.  It’s a very tough workout, but as always, we can scale the workout in many ways, and it can even be done as a team of 2.  The only workout times available today are 8am, 930am, and 12pm.  Join us for a BBQ after the noon workout!

Work Out of the Day


“Murph”

For time:

1 mile run

100 pullups

200 pushups

30o squats

1 mile run

*Partition the pull-ups, push-ups, and squats as needed.  Start and finish with a mile run.  If you have a 20/14lb vest bring it and wear it.

Post time to beyond the whiteboard.

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.  For his selfless leadership, courageous actions and extraordinary devotion to duty, LT. Michael P. Murphy was posthumously warded the Medal of Honor, the first service member to receive the medal for service in Afghanistan, and the first Navy recipient of the medal since Vietnam.

Click Here to read more about Lt Michael Murphy

WOD – May 26, 2017

Remember we have olympic lifting class today at 330pm and Satruday at 8am!

Work Out of the Day


For time:

60 overhead squats, 75/55lb

50 toes to bar

40 overhead squats, 75/55lb

30 handstand pushups

20 overhead squats, 75/55lb

10 rope climbs

Post time to beyond the whiteboard.

WOD – May 25, 2017

Weightlifting class is back tonight at 730pm!

Work Out of the Day


1000m row for time

then,

 

20 burpee box jump, 24/20″

30 situps

40 air squats

500/400m row

40 air squats 

30 situps

20 burpee box jump, 24/20″

Post times to beyond the whiteboard.