February 8th – 2015 Diaper WOD

*Open gym 10am to 12pm*

Today at 12pm we are having a Diaper WOD for Jessica, Amber, Nancy, Chrissy, Michelle, and Dorottya!

It is a fun partner workout to celebrate the new additions to these families and support the new moms!

We encourage members to bring a pack diapers or baby wipes to participate in the workout and you can also dress like a baby or pregnant woman.

Everyone is welcome to come whether you do the wods or the basics workouts!

 

“Baby WOD”

In teams of 2 for time:
200m run w 20/14lb medball
60 double unders w balloon
20 pushups w 30/20lb slamball
50 kb swings w balloon
30 box jumps w 20/14lbs medball, 24/20″
10 pullups w 30/20lb slamball
40 down ups w balloon
1k row w 30/20lb slamball
40 down ups w balloon
10 pullups w 30/20lb slamball
30 box jumps w 20/14lbs medball, 24/20″
50 kb swings w balloon
20 pushups w 30/20lb slamball
60 double unders w balloon
200m run w 20/14lb medball
 
While one partner works through the reps the other partner must hold a medicine ball at stomach level.  Partners may switch as needed.  Runs must be completed together.  Box jumps are done with ball on stomach.  Pushups are completed with ball on lower back.  Pullups and row are completed with ball between legs.  Balloon is placed under shirt for kb swings, double unders, toes to bar, and down ups.  Every time the team drops the medball or pops a balloon, it racks up 10 wallballs at the end of the wod.  

WOD – February 6, 2015

*new wod time at 330pm today

And new basics time at 630pm*

Work Out of the Day

Muscle Up Practice

Then,

As many rounds as possible in 20 minutes of:

Buy in – 100 wallballs, 20/14lbs (9ft for ladies)

12 power cleans, 95/65lbs

6 shoulder to overhead, 95/65lb

3 muscle ups

 

Post reps to beyond the whiteboard.

Basics

For time:

800m run

40 medicine ball cleans

40 medicine ball situps

600m run

30 medicine ball cleans

30 medicine ball situps

400m run

20 medicine ball cleans

20 medicine ball situps

200m run

10 medicine ball cleans

10 medicine ball situps

Post time to beyond the whiteboard.

WOD – February 4, 2015

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

Work Out of the Day

 

Max Effort Handstand Pushups

then,

 “Open Repeat”

As many reps as possible in 15 minutes of:

70 deadlifts, 135/95lbs

60 box jumps, 24/20″

50 pushups (hand release)

40 front squats, 135/95lbs

30 chest to bar pullups

20 thrusters, 135/95lbs

max handstand pushups

Post rep to beyond the whiteboard.

Basics

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

3 toes to bar

6 burpees

9 ball slams

Post rounds completed to beyond the whiteboard.  One athlete works while the other rests.  Athletes must alternate movements.

WOD – February 2, 2015

Work Out of the Day

Front Squat 3-3-3-3-3

then,

In teams of 2, as many rounds as possible in 10 minutes of:

10 ball slams, 30/20lbs

10 v ups

*200m sprint

Post loads and reps to beyond the whiteboard.  One athlete runs while the other works through the reps.  

Basics

For time:

1000m row

then,

25-20-15-10-5

wall balls, 20/14lbs

jumping pullups

box jumps, 24/20″

500m row

Post time to beyond the whiteboard.

WOD – February 2, 2015

Work Out of the Day

Snatch + 2 Overhead Squats 1-1-1-1-1-1-1

then,

10-8-6-4-2 reps for time of:

power snatch, 135/95lbs

lateral burpees over bar

Post loads and time to beyond the whiteboard.

 

Basics

For time:

100 kb swings, 53/35lbs

100 pushups

100 situps

100 air squats

Post time to beyond the whiteboard.

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.