WOD – April 24, 2015

SinCity CrossFit will be closed this weekend.  

We are hosting The Outlaw Weightlifting Efficiency and Virtuosity Camp!

 Click here to sign up!

Work Out of the Day

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

Power clean, 185/125lbs

double unders x 10

Post time to beyond the whiteboard.

Basics

50-40-30-20-10 reps for time of:

medicine ball cleans, 20/14lbs

jump ropes x 4

Post time to beyond the whiteboard.

WOD – April 22, 2015

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

**We also have Gymnastics class Thursday morning at 11am and Yoga Thursday night at 530pm!**

 

Work Out of the Day

 

150410 Mainsite WOD

5 rounds for time of:

20 Wall Balls, 20/14 lbs

20 Sumo Deadlift High-pulls, 75/55 lbs

20 Box Jumps, 20″

20 Push Press, 75/55 lbs

20 Calorie Row

Rest 1 minute

Post time to beyond the whiteboard.

 

Basics

5 rounds for time of:

20 Wall Balls, 20/14 lbs

20 Russian kb swings, 53/35 lbs

20 Box Jumps, 20″

20 Push-ups

20 Calorie Row

Rest 1 minute

Post time to beyond the whiteboard.

WOD – April 21, 2015

We are closed this weekend because we are hosting the Outlaw Way – Weightlifting Efficiency and Virtuosity Camp!  Click Here to Register!

Work Out of the Day

Muscle snatch 1-1-1-1-1 reps
Power snatch 3-3-3-3-3 reps
Snatch 5-5-5-5-5 reps

then,

For time:

400m run

50 muscle snatch, 45/35lb

30 toes to bar

Post loads and time to beyond the whiteboard.

 

Basics

3 rounds for time:

10 ball slams, 30/20lbs

10 toes to bar

then,

3 rounds for time:

400m run

50 situps

30 ball slams, 30/20lb

Post times to beyond the white board.

WOD – April 20, 2015

Work Out of the Day

 

Back Squat 5-5-5-5-5

then,

As many rounds as possible in 10 minutes of:

10 pistols

200m run

10 pistols

15m handstand walk

Post loads and rounds completed to beyond the whiteboard.

Basics

Max Rep Overhead Walking Lunge, 20/14lbs

As many rounds as possible in 20 minutes of:

20 air squats

200m run

100m run w/medball overhead, 20/14lbs

15m bear crawl

Post rounds completed to beyond the whiteboard.

WOD – April 17, 2015

Work Out of the Day

2 rounds for max reps of:

In 3 minutes-

200m run (buy in)

5 power clean, 135/95

5 toes to bar

Rest 1 minute

In 3 minutes-

200m run (buy in)

5 front squats, 135/95lb

5 ring dips

Rest 1 minute

In 3 minutes-

200m run (buy in)

5 push jerks, 135/95lbs

5 chest to bar pullups

Rest 1 minute

Post total reps to beyond the whiteboard.

 

Basics

2 rounds for max reps of:

In 3 minutes-

200m run (buy in)

5 medicine ball cleans, 30/20lbs

5 down up

Rest 1 minute

In 3 minutes-

200m run (buy in)

10 front squats, 30/20lb

10 hanging knee raises

Rest 1 minute

In 3 minutes-

200m run (buy in)

15 air squats

15 jumping pullups

Rest 1 minute

Post total reps to beyond the whiteboard.

WOD – April 16, 2015

Shout out to George, Oluchi, and Christina! They all got their first bar muscle up yesterday! And Kayla too she got her first one on Tuesday! 

Work Out of the Day

 

“Hold It Right There!”

In teams of 2, for time:

150 situps – plank hold

125 pushups -squat hold

100 kb swings, 53/35lbs – overhead hold, 45/25lb

75 overhead walking lunges, 45/25lb – tuck sit hold

50 calorie row – double kb hold, 53/35lbs

Post time to beyond the whiteboard.  One athlete completes hold while the other accumulates reps.  They may switch positions at any time.

 

Basics

Same as above

WOD – April 15, 2015

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

Work Out of the Day

 

Bar Muscle Up and Snatch Practice

then,

150409 Mainsite WOD

For time:

20 Burpees

20 Hang Squat Snatches, 135/95 lbs

20 Bar Muscle Ups

20 Hang Squat Snatches, 135/95 lbs

20 Burpees

Post time to beyond the whiteboard.

 

Basics

For time:

20 Burpees

20 ball slams, 30/20lbs

20 wallballs, 20/14lbs

20 burpee ball slams, 30/20lbs

20 wallballs. 20/14lbs

20 ball slams, 30/20lbs

20 Burpees

Post time to beyond the whiteboard.

WOD – April 14, 2015

Work Out of the Day

Bench Press 5-5-3-3-1-1-1

then,

“Baseline #2”

For time:

400m Run

40 Air Squats

30 Sit-ups

20 Push-ups

10 Pull-ups

Post loads and time to beyond the whiteboard.

Basics

As many rounds as possible in 20 minutes of:

row 20 calories

20 pushups

20 kb swings, 53/35lbs

20 jumping pullups

Post rounds completed to beyond the whiteboard.