WOD – March 23, 2015

Great job on 15.4 everybody!  Congrats to Amanda who PR’d her clean to get the rxd weight and ended up with 17 reps!  Justin just got his handstand pushups a couple days ago and he was able to rx it and get 6 in the workout!  And a big shout out to Kelly who got her first handstand pushup with 2 abmats on Wednesday, then her first handstand pushup on Friday and did 4 of them in 15.4!  Please make sure and submit your scores to games.crossfit.com before 5pm on Monday!

Work Out of the Day

As many reps as possible in 20 minutes of:

60 calorie row

50 box jumps, 24/20″

40 front squats, 95/65lb

30 lateral bar burpees

20 thrusters, 95/65lbs

10 burpee box jumps, 24/20″

Post reps completed to beyond the whiteboard.

Basics

As many reps as possible in 20 minutes of:

800m run – buy in

50 box jumps, 20″

40 air squats

30 burpees

20 pushups

10 burpee box jumps, 20″

Post time to beyond the whiteboard.

WOD – March 20, 2015

 **Make sure and stop by tonight for the CrossFit Open workout 15.4!! Our last class of the day will be a 4:30 Basics. Heats will Begin at 4:30, so make sure and show up early to reserve your spot. You do NOT have to be registered in the CrossFit Open to come and throwdown with everyone. We will have the some homemade Peruvian ceviche and arroz con pollo for all the SinCity CrossFit members, so bring your appetite !!** 

Work Out of the Day

 

Power Clean 3-3-3-3-3

then,

Handstand Pushup Practice

then,

Workout 15.4

Complete as many reps as possible in 8 minutes of:
3 handstand push-ups
3 cleans, 185/125lbs
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

Scaled

Complete as many rounds and reps as possible in 8 minutes of:
10 push presses, 95/65lbs
10 cleans, 115/75lbs

Post scores to games.crossfit.com  

Basics

2000m row for time

then,

As many rounds as possible in 8 minutes of:

10 ball slams, 30/20lbs

10 burpees

Post time and rounds to beyond the whiteboard.

WOD – March 18, 2015

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

Work Out of the Day

 

Handstand Pushups and Handstand Walk Practice

then,

As many rounds as possible in 18 minutes of:

5 handstand pushups

10 thrusters, 95/65lbs

15 box jumps, 24/20″

150m run

Post rounds completed to beyond the whiteboard.

Basics

As many rounds as possible in 18 minutes of:

10 pushups

10 wallballs, 20/14lb

10 box jumps, 24/20lbs

150m run

Post rounds completed to beyond the whiteboard.

WOD – March 17, 2015

Once again, I wanna tell everyone how awesome they did this week on 15.3!  Sarah and Alex both smashed their previous score by 16 reps to help the team move up!  Derrick and Jarett had top scores with 482 reps each!  And Sheena improved by 152 reps and Tino improved by 157 reps!

Work Out of the Day

 

Power Clean 1-1-1-1-1-1-1

then,

As many reps as possible in 11 minutes of:

30 calorie row

30 bar facing burpees

30 hang power cleans, 135/95lbs

Post loads and time to beyond the whiteboard.

Basics

1 mile run for time

then,

As many reps as possible in 11 minutes of:

300m run

30 burpees

30 kb swings, 53/35lbs

Post time and reps to beyond the whiteboard.

WOD – March 16, 2015

Congratulations to Gary and Tino who got their first muscle ups last week!  We also had tons of PRs during 15.3.  Suzie did 7 muscle ups and Thomas 10 muscle ups, more than they had ever done in their whole life!  Reahana, Frankie, Johnny, and Travis also PRd on their muscle ups!  Make sure and submit your scores to games.crossfit.com before 5pm today!

Work Out of the Day

 

Front Squat 3-3-3-3-3 (3 secondpause)

then,

110831 Mainsite WOD

Eight rounds for max reps of:
75 pound Push press, 20 seconds
Rest 10 seconds
Jumping alternating lunge, 20 seconds
Rest 10 seconds

Post loads and reps to beyond the white board.

(Thanks to Sarah Viets Photography for the awesome pics!)

Basics

Tabata

Row for calories

1 minute rest

Jumping Lunges

1 minute rest

Kb swings, 53/35lbs

1 minute rest

Pushups

1 minute rest

Box jumps, 20/12″

Post total reps to beyond the whiteboard.

WOD – March 13, 2015

The last basics class is at 430pm!  

Starting at 4pm until 8pm, we will have heats set up every 20 minutes for 15.3.  When you come in just write your name on the board for the time you want to workout.  We will have a group warming up, a group working out, and a group judging.  Invite your friends or family to come support.  Feel free to bring food or drinks!  

We will have normal class times in the mornings for those of you that can’t make it tonight.  We will also have the basics workout available at anytime.

Work Out of the Day

 

Muscle Up Practice

then,

Workout 15.3

Complete as many rounds and reps as possible in 14 minutes of:
7 muscle-ups
50 wallballs, 20/14lb, 10/9′
100 double-unders

Post rounds and reps completed to beyond the whiteboard and games.crossfit.com .

 

Basics

2 minute max pushups

then,

2 minute max situps

then,

Complete as many rounds and reps as possible in 14 minutes of:
50 wallballs, 20/14lbs, 9′
200 single-unders

Post rounds and reps completed to beyond the whiteboard.

WOD – March 11, 2015

Work Out of the Day

10 minutes to find 1rm squat clean thruster

then,

As many reps as possible in 5 minutes of:

5 thrusters, 155/105lbs

45 double unders

rest 5 minutes

As many reps as possible in 10 minutes of:

5 squat clean thrusters, 155/105lbs

25 double unders

25 wallballs, 20/14lbs

25 double unders

Post loads and reps to beyond the whiteboard.

Basics

For time:

21 Burpees

42 Kettlebell Swings, 53/35lbs

400m Run

15 Burpees

30 Kettlebell Swings, 53/35lbs

400m Run

9 Burpees

18 Kettlebell Swings, 53/35lbs

400m Run

Post time to beyond the whiteboard.

WOD – March 10, 2015

Work Out of the Day

 

Back Squat 5-5-5-5-5 (3 second pause at bottom)

then,

Every 3 minutes for as long as possible complete:

From 0:00-3:00

200m run

10 situps

10 burpees

From 3:00-6:00

200m run

12 situps

12 burpees

Etc., following same pattern until you fail to complete both rounds.

Basics

4 rounds for max reps:

1 minute row for calories

1 minute pushups

1 minute box jumps, 20″

1 minute ball slams

1 minute rest

Post reps to beyond the whiteboard.