WOD – August 3, 2015

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The 2015 Nevada Police and Fire Games SinCity Fit Challenge was a great success.

 Click here for leaderboard results.

 Click here event pics from Antonio and click here for photos from Ray.

Work Out of the Day

 

Overhead Squat 3-3-3-3-3

then,

“Karabel”

10 rounds for time of:

3 power snatch, 135/95lbs

15 wallballs, 20/14lbs

Post loads and times to beyond the whiteboard.

Basics

In teams of 2, as many rounds as possible in 15 minutes of:

100m run

5 burpees

10 box jumps

Post total rounds to beyond the whiteboard.  Athletes must alternate movements.

WOD – July 31, 2015

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This Saturday there is no open gym!  We are hosting the 5th Annual Nevada Police and Fire Games SinCity Fit Challenge!  Come down and watch the best athletes in Vegas throwdown all day long!

Work Out of the Day

3 rounds for time of:

500m row

50 double unders

400m run

50 double unders

Post time to beyond the whiteboard.

Basics

3 rounds for time of:

500m row

100 single jump ropes

400m run

100 single jump ropes

Post time to beyond the whiteboard.

WOD – July 29, 2015

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This Saturday there is no open gym!  We are hosting the 5th Annual Nevada Police and Fire Games SinCity Fit Challenge!  Come down and watch the best athletes in Vegas throwdown all day long!

Work Out of the Day

Back Squats 3-3-3-3-3

then,

1-2-3-4-5-6-7-8-9-10 reps for time of:

thrusters, 135/95lbs

lateral bar burpees

Post loads and time to beyond the whiteboard.

Basics

In teams of 2, as many rounds as possible in 20 minutes of:

10 jumping pullups

50 ft bear crawl

10 overhead walking lunge, 20/14lbs

50 ft broad jump

10 front squats, 20/14lbs

Post total rounds to beyond the whiteboard.  Athletes must alternate movements.  If the ball touches the ground there is a 10 burpee penalty.

WOD – July 28, 2015

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This Saturday there is no open gym!  We are hosting the 5th Annual Nevada Police and Fire Games SinCity Fit Challenge!  Come down and watch the best athletes in Vegas throwdown all day long!

Work Out of the Day

Push or Split Jerk 1-1-1-1-1-1-1

then,

As many reps as possible in 15 minutes of:

5 minutes handstand pushups

4 minutes row for calories

3 minutes push jerks, 155/105lbs

2 minutes deadlifts, 155/105lbs

1 minute hand release pushups

Post reps completed to beyond the whiteboard.

Basics

800m run for time

then,

2 minute situps max

then,

As many reps as possible in 15 minutes of:

5 minutes burpee box jumps

4 minutes row for calories

3 minutes ball slams

2 minutes situps

1 minute hand release pushups

Post reps completed to beyond the whiteboard.

WOD – July 27, 2015

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We hope everyone had fun watching the CrossFit Games!  Congrats to the champs Ben Smith, Katrin Davidsdottir, and Mayhem Freedom!  Also, congrats to Chad Cole for being the 20th fittest man on earth!  And Congrats to Sarah’s uncle Gregg Geerdes who placed 15th in the 45-49 division!

Work Out of the Day

5 rounds for time of:

400m run

10 power snatch, 95/65lbs

10 toes to bar

Post time to beyond the whiteboard.

jarett n spealer dan n ray

Basics

200m run

9 wallballs, 20/14lbs

9 burpees

200m run

15 wallballs, 20/14lbs

15 burpees

200m run

21 wallballs, 20/14lbs

21 burpees

21 wallballs, 20/14lbs

200m run

15 burpees

15 wallballs, 20/14lbs

200m run

9 burpees

9 wallballs, 20/14lbs

Post time to beyond the whiteboard.

WOD – July 24, 2015

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Friday’s schedule is as follows:  wod and basics at 9am, 10am, noon, 430pm, 530pm, and 630pm.  We will also be closed this Sunday.

Tune in to ESPN to watch the CrossFit Games live tomorrow from 4pm to 7pm!

Work Out of the Day

 

Tabata This!

Tabata Row for calories

Rest 1 minute

Tabata Air Squats

Rest 1 minute

Tabata Pullups

Rest 1 minute

Tabata Pushups

Rest 1 minute

Tabata Situps

Post total reps to beyond the whiteboard.

Basics

Same as above

WOD – July 23, 2015

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Thanks to everyone that came out to do the new David V hero workout!  We had a great turnout for a great american hero that we will never forget!

The following classes are cancelled on Friday:  5am, 6am, and 330pm.  We will also be closed this sunday.

Work Out of the Day

 

“Buddy Flipper”

In teams of 2 for time:

200m relay run x 4 (800m)

20 heavy partner tire flips

40 ball slams

60 box jump overs, 20″

80 wallballs

60 box jump overs, 20″

40 ball slams

20 heavy partner tire flips

200m relay run x 4 (800m)

Post time to beyond the whiteboard.  One athlete runs 200m, while the other rest until 800m total is completed.  Both athletes flip the tires together.  All other movements may be split between the 2 athletes.  One athlete works at a time on run, ball slams, box jumps, and wallballs.

Basics

Same as above

WOD – July 22, 2015

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Today’s hero workout is in honor of SAR Officer David VanBuskirk, who was a SCCFS member that past away 2 years ago.  Anyone that knew David is welcome to drop in and hit up this workout at no charge.

Work Out of the Day

 

“David V”

As many rounds as possible in 22 minutes of:

 

100m run with kb, 53/35lbs

150m run

1 rope climb

7 burpees

13 kb swings, 53/35lbs

1 rope climb

Post rounds completed to beyond the whiteboard.

Officer David VanBuskirk joined LVMPD October 6, 1999, and served in both Patrol and Narcotics until February 24, 2007 when he was assigned to Metro’s Search and Rescue section. A Southern Nevada native, David was both a loyal and caring friend and an eager mentor to all he knew. As a Search and Rescue Officer he was recognized as a true hero, saving numerous lives during the hundreds of rescues he performed. On July 22, 2013 while conducting a helicopter rescue of a stranded hiker on Mount Charleston Officer VanBuskirk fell to his death. His last action was to secure the hiker to the helicopter’s hoist cable, saving the man’s life. Officer VanBuskirk was 36 years old, and is survived by his wife, his mother and and his sister Tana.

Basics

As many rounds as possible in 22 minutes of:

100m run with kb, 53/35lbs

150m run

10 jumping pullups

7 burpees

13 kb swings, 53/35lbs

10 jumping pullups

Post rounds completed to beyond the whiteboard.

WOD – July 21, 2015

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Come join us this Wednesday July 22 for a local hero workout in honor of David VanBuskirk on the 2 year anniversary of his end of watch.

Work Out of the Day

 

For time:

30 chest to bar pullups

30 power clean and jerks, 185/125lbs

30 handstand pushups

Reps can be partitioned in any order.  Post time to beyond the whiteboard.

Basics

As many reps as possible in 20 minutes:

25 calorie row

25 box jumps, 24/20″

25 ball slams

25 pushups

Post total reps to beyond the whiteboard.