WOD – December 5, 2014

SinCity CrossFit will be closed this Saturday!  We have 13 teams and 52 athletes competing at the Vegas Fit Wars at CrossFit 702!  Come down and show your support!  First workout starts at 9:00am!

Work Out of the Day

5 rounds for time of:

15 deadlifts, 185/125lbs

20 pushups

25 situps

200m run

Post time to beyond the whiteboard.

Basics

5 rounds for time of:

15 medicine ball cleans, 20/14lbs

20 pushups

25 situps

200m run

Post time to beyond the whiteboard.

WOD – December 4, 2014

SinCity CrossFit will be closed this Saturday!  We have 11 teams and 44 athletes competing at the Vegas Fit Wars at CrossFit 702!  Come down and show your support!

Work Out of the Day

“Speed Limit”

3 rounds for max reps of the following:

2 minute to complete –

400m run

max kb swings, 53/35lbs

Then, 3 minutes to complete –

400m run

max box jump overs, 24/20″

Then, 4 minutes to complete –

400m run

max burpees

Then, rest 1 minute

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

Basics

Same as above

WOD – December 3, 2014

Gymnastics class with Coach Derrick is tonight at 630pm!

Work Out of the Day

Practice a skill of your choice 

then,

Rxd –

As many rounds as possible in 10 minutes of:

2 bar muscle ups

4 burpee box jumps, 38/30′

6 dumbbell snatch, 95/70lbs

8 triple unders

Scaled – 

As many rounds as possible in 10 minutes of:

2 chest to bar pullups

4 burpee box jumps, 30/24″

8 dumbbell snatch, 70/45lbs

16 double unders

Post total rounds to beyond the whiteboard.

Basics

2 rounds for time of:

25 air squats

400m run

25 kb swings, 53/35lbs

25 air squats

25 kb swings, 53/35lbs

400m run

25 air squats

2 minute rest

Post time to beyond the whiteboard.

WOD – December 2, 2014

SinCity CrossFit will be closed this Saturday!  We have 11 teams and 44 athletes competing at the Vegas Fit Wars at CrossFit 702!  Come down and show your support!

Work Out of the Day

Front Squat 3-3-3-3-3

then,

“Fitwars Half wod 2”

In teams of 2 for time: 

50 wallballs, 14/10lbs – handstand hold

35 toes to bar – bar hang

50 thrusters, 95/65lbs – (dropping bar = start over)

Post loads and times to beyond the whiteboard.  One athlete works while the other holds.  During thrusters, one athlete is resting, but they must transfer the bar without dropping.  

Basics

5 rounds for time of:

1000m row – buy in

50′ overhead walking lunge, 20/14lbs

10 pushups

50′ bear crawl

10 box jumps, 24/20″

200m run

Post time to beyond the whiteboard.

WOD – December 1, 2014

The Turkey Bowl was a lot of fun and we are proud to have the golden kettlebell back at SCCF!

SinCity CrossFit will be closed this Saturday!  We have 11 teams and 44 athletes competing at the Vegas Fit Wars at CrossFit 702!  Come down and show your support!

Work Out of the Day

Snatch 1-1-1-1-1-1-1

then,

For time and load:

800m run

max snatch (3 attempts)

Post load and time to beyond the whiteboard.

Basics

7 rounds for reps of:

1 minute max wallballs, 20/10lbs

1 minute max situps

1 minute max burpees

1 minute rest

post reps completed to beyond the whiteboard. 

SCCF Affiliate Cup – Turkey Bowl!

Gym is closed!  Workout at dicovery park at 10am and 11am! Football at noon!

Our affiliate cup continues this month with our 3rd annual SCCF Turkey Bowl! The sport is 6 on 6 flag football and we will have men’s and women’s teams from each box! Will South keep the coveted golden kettlebell this month?!

The Turkey Bowl will be on November 29th at noon at Discovery Park (paseo verde and green valley) at noon!

We will have a workout in the park at 10am and 11am and then the football will begin at noon! We would like everyone that can make it to participate! We could even get some tailgating goin on!

Work Out of the Day

In teams of 2, for time:

100yd handstand walk or wheelbarrow walk

50 medball burpees, 20/14lbs

100yd sprint

100yd burpee broad jumps

50 jumping lunges, 20/14lbs

100yd sprint

100yd bear crawl

50 medball cleans, 20/14lbs

100yd sprint

100yd walking lunge, 20/14lbs

50 pushups (feet on medball)

100yd buddy carry 

50 front squats, 20/14lbs

100yd sprint

Post time to beyond the whiteboard.  Movements are completed with one partner working and one resting.  Only the sprints are completed at the same time.

WOD – November 28, 2014

We hope you all had a great Thanksgiving!  We are so thankful for have a such a great community and coaching staff at SinCity CrossFit!

We have a limited schedule today as follows: 

wod and basics at 10am, noon, 430pm, and 530pm.  Strength at 11am and 330pm.

SALE- BLACK FRIDAY ONLY
Get a SCCF Gift Pack for only $30!
Pack includes a 1 Month Unlimited Membership to SCCF, subscription to Beyond The Whiteboard, and a SCCF Tshirt!

On Black Friday from 10am-6:30pm come into SinCity CrossFit or call to purchase this insane deal! For use on new members only. Give the gift of fitness this year to your friends and family. Don’t miss out on this great opportunity!
While supplies last, so hurry in!

Work Out of the Day

Lumberjack 20

For time:

20 Deadlifts, 275/185lbs
400m run
20 KB swings, 70/53lbs
400m run
20 Overhead Squats, 115/75lbs
400m run
20 Burpees
400m run
20 Chest to Bar Pullups
400m run
20 Box jumps, 24/20″
400m run
20 Dumbbell Squat Cleans, 45/35lbs
400m run

Post time to beyond the whiteboard.

On Nov. 5 at 1:34 p.m., a terrorist named Major Nidal Hasan attacked fellow soldiers and civilians at Fort Hood, Texas. When the shooting ended, he had killed 12 soldiers and one civilian and wounded 43 others.

Spc. Frederick Greene, 29, of Mountain City, Tennessee, Pfc. Aaron Thomas Nemelka, 19, of West Jordan, Utah, Pfc. Michael Pearson, 22, of Bolingbrook, Illinois, and Spc. Kham Xiong, 23, of St. Paul, Minnesota, along with eleven of the wounded were active CrossFitters in the 20th Engineer Battalion, home to Lumberjack CrossFit.  This workout is in honor of these soldiers. 

megan's last wod the group pic

Basics

For time:

20 wallballs, 20/14lbs

400m run

20 kb swings, 53/35lbs

400m run

20 overhead lunges, 20/14lbs

400m run

20 burpees

400m run

20 kb sumo deadlift high pulls, 53/35lbs

400m run

20 box jumps, 20″

400m run

20 medicine ball cleans, 20/14lbs 

400m run

Post time to beyond the whiteboard.

WOD – November 26, 2014

*Gymnastics class with coach Derrick is tonight at 630pm*

Shout out to Santino who got his first bar muscle up yesterday and did all 20 in the workout! And congrats to Kayla who got her first chest to bar pullup and also got 20 more in the wod!

I know we are a little sore, but we need to get a few more squats in before it’s Turkey time!

Work Out of the Day

Back Squat 5-5-5

then,

141023 Mainsite WOD

With a continuously running clock complete 5 thrusters every minute.
From 0:00-5:00 use 75/55lb.
From 5:00-10:00 use 95/65lb.
From 10:00-15:00 use 115/75lb.
Continue adding 20/10lb. every 5 minutes for as long as you are able.

Post loafs and number of minutes completed to comments.

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Basics

As many rounds as possible in 25 minutes of:

5 burpee box jumps, 20″

10 grasshoppers

20 air squats

*run/row 400m e5mom 

Post rounds completed to beyond the whiteboard. *row on minutes 0, 10, and 20.  Run on minutes 5 and 15.  

WOD – November 25, 2014

Our holiday schedule this week is as follows:

Thursday – closed

Friday – 10am, noon, 430pm, and 530pm wod and basics.  11am n 330pm strength

Saturday – gym closed.  10am and 11am wod at discovery park.  Noon Flag Football – SCCF vs South

Sunday – Open gym 10am to 1pm

Work Out of the Day

Find 1rm Clean and Jerk

then,

141123 Mainsite WOD

2 rounds for time of:
10 front squats, 205/135lbs
10 burpee muscle-ups

Post loads and time to beyond the whiteboard.

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Basics

10 rounds for time of:

10 wallballs, 20/14lbs

10 jumping pullups

100m run

1 minute rest 

Post time to beyond the whiteboard.

WOD – November 24, 2014

What a great time we had hosting the lifting expo this weekend!  Thanks to Jon North, Pat Mendes, and Charlie Zamora for putting on a show.  What an awesome display of strength, speed, and technique.  Thanks to John Broz for coming down and Rick Buro for making this event happen.   It was so exciting to watch, and it was just a preview of what’s going down here in January at The Grand Open!   Go to http://www.americanweightliftingfederation.org/ to register asap!

Work Out of the Day

4 rounds for time of: 

20 burpees

20 sumo deadlift high pulls, 75/55lbs

20 jumping lunges

20 push press, 75/55lbs

200m run

Post time to beyond the whiteboard.

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Basics

Tabata down ups

1 minute rest

Tabata kb swings, 53/35lbs

1 minute rest

Tabata pushups

1 minute rest

Tabata situps

Post reps to beyond the whiteboard.