WOD – January 2, 2014

*Friday schedule is wod and basics at 10am, noon, 430pm, and 530pm.  Strength at 11am and 530pm*  

Work Out of the Day

“Luke”                                                                        heroWOD_LeonLucas

For time:
400m run
15 clean and jerks, 155/105lb
400m run
30 toes-to-bars
400m run
45 wall-ball shots, 20/14lb
400m run
45 kettlebell swings, 53/35lb
400m run
30 ring dips
400m run
15 weighted lunges, 155/105lb
400m run

Post time to beyond the whiteboard.

Marine Staff Sgt. Leon H. Lucas Jr. died Aug. 1, 2011, in Helmand Province, Afghanistan, of injuries sustained from an enemy grenade attack in the upper Gereshk Valley. The 32-year-old, of Wilson, North Carolina, was assigned to the 3rd Battalion, 4th Marine Regiment, Twentynine Palms, California, and served during Operation Enduring Freedom. Lucas is survived by his wife, Mary; and children, Tyson, Zachary and Quentin.

Basics

For time:
400m run
15 toes to bar
400m run
30 ball slams, 30/20lb
400m run
45 wall-ball shots, 20/14lb
400m run
45 kettlebell swings, 53/35lb
400m run
30 pushups
400m run
15 burpee box jumps, 20″
400m run

Post time to beyond the whiteboard.

WOD – December 31, 2014

We wish all of our members a Happy and Safe New Years!  Our workout times for wod and basics today are 10am, noon and 9pm!  We will have open gym at 11am and 8pm for any PRs to check off the list before the year ends.  After the 9pm wod we invite everyone to stay for our new years party!  What better way to bring in the new year, than to wod your ass off!

Work Out of the Day

“2014 Final Countdown!”

In teams of 2 for time:

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

thrusters-95/65lbs
pullups
power snatch, 95/65lbs
toes 2 bar
overhead squat, 95/65lbs
burpees
clean and jerk, 95/65lbs
box jump, 24/20″
kb swing, 53/35lbs
Ghd situp or V up

Athletes work together to accumulate reps.  One athlete works while the other rests.  They may switch off at any time during the workout.  Post time to beyond the whiteboard.

Basics

In teams of 2 for time:

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

wallballs, 20/14lbs
burpees
kb swing, 53/35lbs
situps
box jump, 20″
pushups
ball slams, 30/20lbs
walking lunges
grasshoppers
air squats

Athletes work together to accumulate reps.  One athlete works while the other rests.  They may switch off at any time during the workout.  Post time to beyond the whiteboard.

WOD – December 30, 2014

*Your last chance to get that first muscle up in 2014 is at tonight’s gymnastics class*

***Tuesday is normal schedule. Wednesday workouts are 10 and noon only. Closed Thursday.  10am, noon, 430pm, and 530pm Friday***

Work Out of the Day

Back Squat 3-3-3-3-3

then,

“Fran”

21-15-9 reps for time of:

thrusters, 95/65lbs

pullups

Post loads and time to beyond the whiteboard.

Basics

7 rounds for time of:

200m run

15 wallballs, 20/14lbs

15 box jumps, 24/20″

Post time to beyond the whiteboard. 

WOD – December 29, 2014

***Monday and Tuesday are normal schedule. Wed workouts are 10 and noon only. Closed Thursday***

Work Out of the Day

Snatch 1-1-1-1-1-1-1

then,

“Isabel”

For time:

30 power snatches, 135/95lbs

rest 2 minutes

30 toes to bars

rest 1 minute

30 burpees

Post Isabel time and total time to beyond the whiteboard.

Basics

5 rounds for max reps of:

1 minute burpees

1 minute ball slams, 30/20lbs

1 minute situps

1 minute kb swings, 53/35lbs

1 minute air squats

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

WOD – December 26, 2014

***We hope everyone had a great Christmas!  Today we have wod and basics at 10am, noon, 430pm, and 530pm.  Strength is at 11am and 530pm***

Work Out of the Day and Basics

“Cindy”

Complete as many rounds as possible in 20 minutes of:
5 pull-ups
10 Push-ups
15 Squats

 

or

 

Hard Cindy

Complete as many rounds as possible in 20 minutes of:
5 Weighted pull-ups, 35 pounds
10 Push-ups with feet on 30″ box
15 Squats holding a 45 pound plate

Post rounds completed to comments.

WOD – December 24, 2014

***Christmas eve workout times are 10am and noon
wod and basics will be the same
11am strength***

Work Out of the Day / Basics Workout

“12 Days of Christmas in 2014”

For time:

1 Tire Flip, big/medium/small

2 burpee box jump, 30/24/20″

3 alternating jumping lunges, 30/20/14lbs 

4 slapping pushups/pushups 

5 wallballs, 30/20/14lbs

6 ghd situps/v ups/situps

7 kb swings, 70/53/35lbs

8 one legged floor squats/back burpees

9  medicine ball cleans, 30/20/14lbs

10 box jumps, 30/24/20″

11 walking lunges, 70/53/35lbs

120′ handstand walk / bear crawl

Post time to beyond the whiteboard.  The reps scheme is like the song, 1, 2 1, 3 2 1, and so on.  

WOD – December 23, 2014

The schedule this week and next week is as follows:

 Wednesday – Christmas Sweater Workout at 10am, 11am, and noon

 Thursday – Closed for Christmas

Friday –  10am, 11am, noon, 430pm, 530pm

 Saturday – Open gym 9am to noon

Sunday – Open gym 10am to 1pm

Work Out of the Day

“The Other Total”

1 rep max Clean

1 rep max Bench Press

1 rep max Overhead Squat

Post loads for each and total to beyond the whiteboard.

Basics

As many rounds as possible in 25 minutes of:

500m row

40 air squats

30 situps

20 kb swings, 53/35lbs

10 burpees

Post total rounds to beyond the whiteboard.

WOD – December, 22 2014

Work Out of the Day

“Megatron”

For time:

10 thrusters, 135/85lbs

10 muscle ups

10 ground to overhead, 135/85lbs

20 front squats, 135/85lbs

20 ring dips

20 power cleans, 135/85lbs

30 shoulder to overhead, 135/85lbs

30 pullups

30 deadlifts, 135/85lbs

Post time to beyond the whiteboard.

 

Basics

For time:

50 medball cleans, 20/14lbs

400m run

21 burpees

800m run

21 burpees

400m run

50 medball cleans, 20/14lbs

Post time to beyond the whiteboard.

December 21st – SCCF Holiday Party!

Open Gym today 10am to 1pm!

SCCF Holiday Party is today 1pm to 5pm!  Check out the info below!

This weeks schedule is as follows:

Monday – normal.  Tuesday – normal.  Wednesday – 10am, 11am, noon, xmas sweater workouts.  Thursday – Closed.  Friday –  10am, 11am, noon, 430pm, 530pm.  Saturday – normal. Sunday – normal.

 

When:  December 21, 2014

Where:  FORGE Social House
533 California Avenue
Boulder City, NV 89005

What:  A Holiday party with food, drinks, and football!

Why:  To give back to all our coaches and members for making SCCF the best box in Vegas!

http://forgesocialhouse.com/

 

forged house inside

WOD – December 19, 2014

*There is no 730 workout tonight.  430 530 and 630 will be wod and basics*

Work Out of the Day

Max Effort Set of Muscle Ups, Ring Dips, or Pullups

then,

4 rounds for time:

400m run

15 thrusters, 95/65lbs

15 pullups

15 box jumps, 24/20″

Post time to beyond the whiteboard.

Basics

Max Effort Set of Pushups

then,

4 rounds for time:

400m run

15 wallballs, 20/14lbs

15 jumping pullups

15 box jumps, 24/20″

Post time to beyond the whiteboard.