WOD – August 28, 2015

Work Out of the Day

 

Front Squat 4-4-4-4-4

then,

In teams of 2,

as many rounds as possible in 12 minutes of:

3 muscle ups

6 wallballs, 30/20lb

9 box jump overs, 24/20″

*100m sled push, 135/100lbs

One partner pushes sled, while the other works though amrap.  Post loads and times to beyond the whiteboard.

 

WOD – August 26, 2015

Work Out of the Day

For time:

400m run

10 knees to elbows

10 clean and jerks, 165/110lb

Rest 1 minute

400m run

10 knees to elbows

10 jerks, 165/110lb

Rest 1 minute

400m run

10 knees to elbows

10 power cleans, 165/110lb

Rest 1 minute

400m run

10 knees to elbows

10 hang power cleans, 165/110lb

Rest 1 minute

400m run

10 knees to elbows

10 deadlifts, 165/110lb

Post time to beyond the whiteboard.

Basics

5 rounds for time of:

400m run

20 situps

10 ball slams

Rest 1 minute

Post time to beyond the whiteboard.

WOD – August 24, 2015

Congratulations to all of our lifters this past weekend!  We had a great time hosting the AAU Las Vegas Classic Weightlifting and Powerlifting Championships!  SinCity CrossFit had the most lifters on the podium, so we were the team champions!  Thanks to Martin Drake and Bill Weinstock for running a great event.

Jarett one best lifter award out lifting all the big boys.  He hit a pr snatch at 242lbs and clean and jerked 297lbs at a bodyweight of 151lbs!  Sarah also had many prs in both the weightlifting and powerlifting.  She squatted 253lbs, benched 132lbs, deadlifted 259lbs, snatched 159lbs, and clean and jerked 175lbs! (just getting a red light on 187lbs) Kansas also won both the weightlifting and powerlifting gold in her first competition at only 16 years of age!

All of our other lifters did great as well.  Kyle F, Bryan L, Ray G, Brian F, Krista, Melissa, Noe, and Kelly all got 1st place in their respective divisions!  Many of them also set american records on their heaviest lifts.  Gary C also came in 2nd place in his first ever power lifting competition and Billy got 2nd place in his first weightlifting competition.  It was a fun experience and I recommend all of our members to try it sometime.

 

Work Out of the Day

 

Thruster 1-1-1-1-1-1-1

then,

“Jackie”

For time:

1000m row

50 thrusters, 45/35lbs

30 pullups

Post time to beyond the whiteboard.

WOD – August 20, 2015

Work Out of the Day

“051130 Mainsite WOD”

As many round as possible in 20min of:

15 double unders

15 burpees

15 box jumps, 24/20″

15′ rope climb

Post rounds completed to beyond the whiteboard.  Compare times to 5/21/13.

Check out this old school video from 2008 right before we opened!

WOD – August 18, 2015

Yoga is back today at 530pm!

Work Out of the Day

 

Push Press 3-3-3-3-3

then,

“111105 Mainsite WOD”

For time:

300m row

20 push press, 135/95lbs

300m row

15 push press, 135/95lbs

300m row

10 push press, 135/95lbs

300m row

5 push press, 135/95lbs

Post loads and times to beyond the whiteboard.

Basics

As many rounds as possible in 20 minutes of:

10 wallballs, 20/14lbs

10 situps

10 pushups

10 situps

10 squats

10 situps

Post rounds to beyond the whiteboard.