WOD – March 27, 2015

*Today our latest wod class is 330pm and the final basics is 430pm!  We will be heading up to South SinCity CrossFit to do 15.5 up there!  Every one is welcome whether you’re registered for the open or just wanting to hit up a great workout with everyone. We’re going to have the BBQ going so bring your friends and fam to come and cheer on the SinCity athletes as they close out this years open!*

Work Out of the Day

 

5 x 1 Squat Clean + 1 Front Squat + 1 Push Press + 1 Thruster + 1 Jerk

then,

“CrossFit Open 15.5”

27-21-15-9 reps for time of:

row for calories

thrusters, 95/65lbs (scaled=65/45lbs)

Post time to games.crossfit.com and beyond the whiteboard.

Basics

27-21-15-9 reps for time of:

row for calories

2 x wallballs, 14/10lbs

Post time to beyond the whiteboard.

WOD – March 26, 2015

*Come down and watch the final open workout announcement at 5pm!*

**This Friday our latest wod class is 330pm and the final basics is 430pm!  We will be heading up to South SinCity CrossFit to do 15.5 up there!  Come down and workout and stay for some paleo BBQ!**

Work Out of the Day

“Double Team Angie” 

In teams of 2 for time:

100 air squats

100 situps

100 pushups

100 pullups

100 pushups

100 situps

100 air squats

While one partner works through the movements the other runs 200m.  Post time to beyond the whiteboard.

Basics

Same as above

WOD – March 25, 2015

*There is no gymnastics class tonight*

Work Out of the Day

 

“Filthy Fifty”

For time:
50 Box jump, 24/20″
50 Jumping pull-ups
50 Kettlebell swings, 35/20lb
50 Walking Lunges
50 Knees to elbows
50 Push press, 45/35lbs
50 Back extensions
50 Wall ball shots, 20/14lbs
50 Burpees
50 Double unders

Post time to comments.

 

Basics

5 rounds for time of:

10 wallballs, 20/14lbs

10 burpees

10 medicine ball cleans, 20/14lbs

10 box jumps, 24/20″

10 air squats

1 minute rest

Post time to beyond the whiteboard.

Thank You Bobbie!

I’m sad to say that today is Bobbie’s last day as an SCCF Coach.  For 5 years Bobbie has been a great Coach, leader, and friend to all of us here at SinCity CrossFit.  She is an inspiration to all of our members and it has been a pleasure to have her as part of our staff.  I started coaching Bobbie back in my garage in 2008 and have had a great time training, working, and competing alongside her ever since.  Luckily, she is NOT quitting the gym and will be a member and of course always be a part of the SCCF family.  So we won’t say goodbye, but we wish her good luck as she starts a new phase of her life.

 

WOD – March 24, 2015

Work Out of the Day

 

Hang Snatch 1-1-1-1-1-1-1

then,

“Hang Loose”

3 rounds for time of:

400m run

15 hang power snatch, 115/75

9 toes to bar

Post loads and time to beyond the whiteboard.

Basics

5 minute max rep kb swing, 53/35lbs

then,

3 minute max rep medicne ball situps

then,

3 rounds for time of:

400m run

15 ball slams, 30/20lbs

9 toes to bar

Post reps and time to beyond the whiteboard.

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.