WOD – June 30, 2015

*There will be no yoga today and it’s cancelled for the next 3 weeks.  It will resume when Renee returns from vacation.*

Work Out of the Day

Muscle Up Practice

then,

For time:

50 Wall Balls, 20/14 lbs

10 Muscle Ups

40 Wall Balls, 20/14 lbs

8 Muscle Ups

30 Wall Balls, 20/14 lbs

6 Muscle Ups

20 Wall Balls, 20/14 lbs

4 Muscle Ups

10 Wall Balls, 20/14 lbs

2 Muscle Ups

Post time to beyond the whiteboard.

Basics

For time:

9-15-21-15-9 reps for time of:

kb front squat, 53/35lbs

hanging knee raises

kb swings, 53/35lbs

*50 jump ropes to start the workout and after each round.

Post time to beyond the whiteboard.

WOD – June 29, 2015

Work Out of the Day

Overhead Squat 1-1-1-1-1

Front Squat 1-1-1-1-1

Back Squat 1-1-1-1-1

then,

“CrossFit Open 12.1”

As many reps as possible in 7 minutes of:

burpees

Post loads and times to beyond the whiteboard.

Basics

5 rounds for time of:

50′ bear crawl

10 box jumps, 20/12″

50′ walking lunge

10 box jumps, 20/12″

50′ broad jump

10 box jump, 20/12″

50′ backwards walking lunge

10 box jump, 20/12″

50′ crab walk

10 box jumps, 20/12″

Post time to beyond the whiteboard.

WOD – June 27, 2015

 

Today is the Shane Patton Scholarship Foundation Pub Crawl!

 Check out the above for all the details!

 Today’s WOD is in memory of Shane and can be completed at 9am, 10am, or 11am!

Work Out of the Day

“Shane”                                HERO Shane

For time:

25 Deadlifts, 155/105lbs

400m Run

10 Strict pullups

10 Ground to Overhead, 155/105lbs

800m Run

10 Strict Pullups

10 Ground to Overhead, 155/105lbs

10 Strict Pullups

800m Run

10 Ground to Overhead, 155/105lbs

10 Strict Pullups

400m Run

25 Deadlifts, 155/105lbs

Post time to beyond the whiteboard.

Shane Eric Patton graduated in 2000 from Boulder City Highschool, Nevada, where he was an avid baseball player. He then followed in the footsteps of his father, retired Navy SEAL James Patton, and graduated with BUD/S class 239.Shane Patton was one of 16 troops killed when a MH- 47 Chinook helicopter was shot down in Afghanistan on June 28, on a daring daylight mission to reinforce a four-man SEAL reconnaissance squad in 8,000-foot mountainous terrain.Patton, seven other SEALs, and eight Army commandos died in their heroic attempt to rescue their fellow SEALs. LT Michael Murphy, Matthew Axelson, and Danny Dietz fought on courageously and were killed in the firefight against overwhelming Taliban forces.A total of 11 SEALs died that day in the War against Terror, in the biggest single loss of life for Naval Special Warfare forces since World War II. Shane Patton is remembered with the greatest respect and gratitude by his fellow SEALs, the Navy, and our nation.

Shane Patton

 

WOD – June 26, 2015

Work Out of the Day

 

“Granite Games Qualifier 15.2”

On a 20 minute clock complet the following:

15.2A – Part 1 (0:00-6:00)
6 minutes to find:
1-Rep Max Snatch

15.2B – (6:01-14:00)
As many reps as possible in 8 minutes of:
30 Double Unders
15 Chest-to-Bar Pull-ups
30 Double Unders
15 Toes-to-Bar

15.2A – Part 2 (14:01-20:00)
6 minutes to find:
1-Rep Max Snatch

Total Time: 20 Minutes

Post time to beyond the whiteboard and Granite Games.

Basics

As many reps and rounds as possible in 20 minutes of:

3 minutes –

Kb front squats, 53/35lbs

then,

3 minutes –

Kb swings, 53/35lbs

then,

As many rounds as possible in 8 minutes of:

60 singles

15 hanging knee raises

then,

3 minutes –

Kb swings, 53/35lbs

then,

3 minutes –

Kb front squats, 53/35lbs

 

Post reps completed to beyond the whiteboard.

WOD – June 24, 2015

Work Out of the Day

 

Power Clean + Push Press + Push Jerk + Split Jerk 1-1-1-1-1-1-1

then,

For time:

50 double unders

21 shoulder to overhead, 135/95lbs

50 double unders

15 shoulder to overhead, 135/95lbs

50 double unders

9 shoulder to overhead, 135/95lb

Post loads and time to beyond the whiteboard.

Basics

25-20-15-10-5 reps for time of:

ball slams

situps

box jumps, 24/20″

Post time to beyond the whiteboard.

WOD – June 23, 2015

 Work out of the Day

 

Back Squat 5-5-5-5-5 (80% for all 5 sets)

then,

“Nicole”

As many reps as possible in 20 minutes of:

400m run

max pullups

Post loads and times to beyond the whiteboard.

Basics

5 rounds for max reps in 4 minutes of:

400m run

20 overhead walking lunges, 20/14lbs

max rep burpees

Rest 2 minutes

Post burpee reps for each round and total burpee reps to beyond the whiteboard.

WOD – June 22, 2015

Congratulations to everyone that completed the 30 day 6pack Challenge!  Of the 64 that started the challenge 34 stuck it out, and ya’ll lost a total of 206lbs,  63 waist inches, and 63.1% body fat!  There were so many great results it was hard to pick just 2 winners, so we have a 1st, 2nd, and 3rd for the men and women.  First place takes home $180 cash, a 6pack travel bag, and some Progenex, 2nd place a bottle of SFH Fish Oil, and 3rd place a free SCCF 4th of July Hero Shirt!  We hope you all continue to focus on nutrition now that you’ve seen what you can do in just 30 days.

We have to give an honorable mention to Jason Allen!  He lost an incredible 29.6lbs, 5″ off his waist, and 4% body fat!  But unfortunately he did not log any of his workouts so he is not eligible to win.  The 3rd place guy was Eric A!  He lost 14lbs and 3″ off his waist and still managed to get stronger and faster:  Helen – 22s faster.  3rm front squat up 10lbs.  Annie – 1:28 faster.  DT – 1:39 faster.  Tommy D takes 2nd place, even though he has an injured shoulder and had to modify most workouts.  He lost 15lbs, 4″, and 5%bf!  And he improved on every workout:   800m run – 15s faster.  Burpee Helen – 46s faster.  Annie – 2:28 faster.  4:37 on basic DT.

Fallon came in 3rd place for the ladies.  She lost 12lbs, an inch off her waist, and 3% body fat!  She also had the following workout improvements:  800m run – 23s faster.  burpee helen – 43s faster.  c n j 15lb pr.  DT – 2:06 faster.  Hope – 20 more reps.  2nd place goes to Kaylee Griffin who lost 14lbs and 3.75” off her waist.  And check out her workout times:  800m run – 13s faster.  Helen – 2:06 faster.  DT – 31s faster.  Running Cindy – 1 more round.

The winning lady lost 9lbs, 3″, and 4% body fat!  She also completed all 7 workouts and killed it on every single one:  800m run – 24s faster.  Helen – 1:13 faster.  3rm front squat up 10lbs. Annie – 2:28 faster.  C n J up 10lbs.  DT – 5:07 faster.  Running cindy – 1 more round plus 400m run.  Hope – 26 more reps.  Great job Jessica F you are a great example for all SCCF members!

And the winning guy was an easy choice when you look at his numbers and the transformation in his pics below.  He lost 15lbs, 4″, and 2% body fat.  He smashed all his previous scores as well:  800m run – 56s faster. Helen – 3:18 faster.  Annie 34s faster.  Up 20lb on c n j.  3:55 faster on DT.  Chris worked his ass off and showed great discipline.  Well done Chris!

Work Out of the Day

 

“Ambidexitron”

As many rounds as possible in 20 minutes of:

5 handstand pushups

5 left arm kb snatches, 53/35lbs

5 left leg pistols

5 right arm kb snatches, 53/35lbs

5 right leg pistols

5 toes to bar

Post total rounds to beyond the whiteboard.

Basics

As many rounds as possible in 20 minutes of:

10 kb swings, 53/35lbs

5 pushups

10 air squats

5 pushups

10 situps

Post total rounds to beyond the whiteboard.

WOD – June 19, 2015

Work Out of the Day

 

Front Squat 5-5-5-5-5

then,

“Granite Games Qualifier 15.1”

As many rounds as possible in 10 minutes of:

5 hang squat cleans

7 bar facing burpees

Weights –  Rx = 155/105lbs, 45-49 = 135/95lbs, 50+ = 115/75lbs, Scaled = 115/75lbs

Post loads and times to beyond the whiteboard and click here to submit for granite games.

Basics

5 rounds for max reps in 3 minutes:

3 down ups

6 ball slams

9 walking lunges

1 minute rest

Post reps per round and total reps to beyond the whiteboard.