WOD – January 30, 2015

SCCF WILL BE CLOSED THIS FRIDAY NIGHT! Our last wod will be at noon and basics at 1pm. If you want to work out COME DOWN TO RANCHO HIGH SCHOOL FOR FRIDAY NIGHT LIGHTS! The wod is for adults and teens and can be found below!

Walk -In registration is preferred. $30.00 cash. Each participant will receive a Rancho CrossFit item and a ticket for the Raffle. Registration opens at 3:00pm and first heat at 4:00pm! Heats will be starting every 15 minutes. First come first serve.

CROSSFIT HQ WILL HAVE A MEDIA TEAM OUT THERE SHOOTING A PROMO VIDEO! They want to make this a nationwide event next year similar to Fight Gone Bad and Barbells for Boobs. EVEN IF YOU CANT WORKOUT COME DOWN AND REP YOUR SCCF GEAR!

This is a fun event for teens and adults to raise money for Rancho Crossfit at Rancho High School. Because of them, CCSD HAS RECEIVED A GRANT OVER $1MILLION TO BRING CROSSFIT TO 16 SCHOOLS IN VEGAS OVER THE NEXT 3 YEARS!!!

Work Out of the Day

Deadlift 2-2-2-2-2-2-2-2-2-2

(rest 60 seconds between sets)

then,

For time:

21 deadlifts, 225/155lbs

50 situps

18 deadlifts, 225/155lbs

50 situps

15 deadlifts, 225/155lbs

50 situps

12 deadlifts, 225/155lbs

50 situps

Post loads and time to beyond the whiteboard.

 

Basics

Max Effort Wallballs, 20/14lbs

then,

For time:

30 wallballs, 20/14lbs

30 situps

400m run

25 wallballs, 20/14lbs

25 situps

400m run

20 wallballs, 20/14lbs

20 situps

400m run

15 wallballs, 20/14lbs

15 situps

400m run

10 wallballs, 20/14lbs

10 situps

Post time to beyond the whiteboard.

WOD – January 29, 2015

We will be closed tomorrow night for the Friday Night Lights Event at Rancho CrossFit!

Work Out of the Day

2 minute max double unders

then,

10 rounds for reps in 2 minutes of:

200m row/run

30 double unders

max rep burpee box jumps, 24/20″

1 minute rest

Post reps to beyond the whiteboard.  Row on odd rounds and run on even rounds.  

Basics

Same as above

WOD – January 28, 2015

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

Work Out of the Day

20 Rep Max Back Squat

then,

20 Rep Max Bench Press

then,

Tabata Mashup-

-Pushups

-Air Squats

Post loads and reps to beyond the whiteboard.

 

Basics

2 minute max box jumps, 24/20″

then,

5 rounds for max reps in 3 minutes of:

3 box jumps, 24/20″

6 kb swings, 53/35lbs

9 air squats

1 minute rest

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

 

WOD – January 27, 2015

Work Out of the Day

Muscle up Practice

then,

“Fresh Muscles”

As many rounds and reps as possible in 15 minutes of:

5 power cleans, 145/100lbs

10 toes to bar

15 box jumps, 24/20″

then,

As many reps as possible in 5 minutes of:

muscle ups

Post rounds and and reps completed to beyond the whiteboard.

Basics

As many rounds as possible in 20 minutes of:

5 medicine ball cleans, 20/14lbs

10 pushups

15 situps

Post rounds completed to beyond the whiteboard.

WOD – January 26, 2015

Congratulations to all our athletes who competed in the Gladiator Gauntlet this weekend!  It was a lot of fun to watch and it was great to see so many of our members come out to support them.  Suzie took 1st in 2 of the 5 workouts and finished 2nd overall in the women’s Rx division.  Noe came in 1st in the final workout and 2nd in the squat wod to finish 5th overall!  They also both PRd their clean and jerks at 150lbs!

Alex and Dan also finished top 10 in the men’s Rx division.  Alex took 2nd in the sandbag wod and smashed the field by almost a minute in the squat workout.  Dan finished 3rd on wod 3 and PRd his clean and jerk at 255lbs!

All 3 of our ladies in the scaled division finished in the top 10!  Tana was very impressive in her first competition winning first place!  She came in first in 2 workouts and 2nd in another.  She was a full 2 minutes faster than anyone else in the wod 4!  Reahana was right behind her taking the 2nd place spot on the podium.  She was very consistent finishing top 5 in 3 of the 5 workouts.  Anna also did great and PRd her clean and jerk at 125lbs!

The men’s scaled division also had 5 of our own in the top 11.  Jay took 1st place out of 33 guys.  After a disappointing first wod he came back like a champ placing no lower than 6th in any other wod. Mike R also had a strong showing with a 1st, 2nd, and 3rd and finished the day in 5th overall.  Ray, Thomas, and Ken finished 9th, 10th, and 11th respectively.  All 3 of them hit huge lifts and they were feeding off each others energy the whole day.  

Work Out of the Day

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

then,

As many reps in 4 minutes of:

400m run – buy in

15 thrusters, 95/65lbs

15 sumo deadlift high pull, 95/65lbs

rest 2 minutes, then

As many reps in 4 minutes of:

400m run – buy in

10 thrusters, 95/65lbs

10 sumo deadlift high pull, 95/65lbs

rest 2 minutes, then

As many reps in 4 minutes of:

400m run – buy in

5 thrusters, 95/65lbs

5 sumo deadlift high pull, 95/65lbs

Post loads and reps to beyond the whiteboard.

Basics

10 rounds for time of:

100m run

10 burpees

100m run

10 ball slams

30 second rest

Post time to beyond the whiteboard.

 

WOD – January 23, 2015

*We have 330pm, 430pm, 530pm, and 630pm wods tonight and basics at 430pm and 630pm!*

Work Out of the Day

Hang Power Clean 3-3-3-3-3

then,

“Holding Pattern”

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

 5 hang power cleans, 185/125lbs  – pullup bar hang 

10 deadlifts, 185/125lbs – front rack hold, 185/125lbs 

15 calorie row – deadlift hold, 185/125lbs

Post rounds completed to beyond the whiteboard.  Athletes must alternate movements.  The first athlete may not compete the reps unless the other athlete is holding the corresponding movement.  

Basics

200m farmers carry for time, 106/70lbs

then,

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

 5 burpees – overhead hold, 20/14lbs 

10 kb swings, 53/35lbs – squat hold 

20 jump ropes – double kb hold, 106/70lbs

Post time rounds completed to beyond the whiteboard.  Athletes must alternate movements.  The first athlete may not compete the reps unless the other athlete is holding the corresponding movement.  

WOD – January 21, 2015

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

Work Out of the Day

800m run for time

then,

As many rounds as possible in 20 minutes of:

800m run – buy in

then,

5 power snatch, 115/75lbs

5 box jumps, 24/20″

5 chest to bar pullups

5 box jumps, 24/20″

Post rounds completed to beyond the whiteboard.

Basics

5 rounds for max reps of:

400m run

15 kb swings, 53/35lbs

max rep burpees

rest 1 minute

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

WOD – January 20, 2015

Work Out of the Day

Pause Back Squat 3-3-3-3-3 (3 second pause)

then,

Tabata Mashup

burpees 

kb swings, 53/35lbs

Post loads and reps to beyond the whiteboard.

 

Basics

10 rounds for time of:

*200m run/row

10 walking lunges

5 burpee box jump overs, 24/20″

10 walking lunges

*row on odd rounds and run on even rounds.  Post time to beyond the whiteboard.

 

WOD – January 19, 2015

We had a great time this weekend at the AWF Grand Open!  Jarett, Sarah, Kyle, and Courtney all competed in their first meet and they did great.  Jarett snatched 220lbs and clean and jerked 275lbs and took 1st place in the 69kg division!   He only missed 1 lift and looked like a pro out there.  Sarah hit 2 personal records with a 151lbs snatch and a 180lb clean and jerk to take 2nd place in the 75kg division!  Even though she missed her first lift she didn’t let it phase her and came back to hit her final 5 lifts beautifully.  Courtney also took 1st place in the 69kg with a 123lb snatch and 165lb clean and jerk.  She was nervous at first, but showed great mental toughness by executing when it counted.  And finally Kyle finished with a 242lb snatch and a 290lbs clean and jerk.  He was clutch the whole time and would have went 6 for 6, but he went for a pr on his final lift at 308lb and just missed the jerk.  I am very proud of all 4 of them and I hope it inspires others to compete in the future.  Thanks you so much to Rick, Jon, Charlie, and everyone else who made this historical event a huge success!

Work Out of the Day

Shoulder Press 10-10-10

then,

130209 Mainsite WOD

Two rounds for time of:
100 Double-unders
50 Shoulder to overhead, 95/65lbs
25 Toes to bar

Post loads and time to beyond the whiteboard.

Basics

5 rounds for time of:

40 squats

30 situps

20 pushups

10 ball slams, 30/20lbs

rest 1 minute

Post time to beyond the whiteboard.