WOD – December 11, 2014

Work Out of the Day

2 rounds for max reps of:

In 3 minutes – 

buy in – 100 double unders

max burpee box jump overs, 24/20″

rest 1 minutes

In 3 minutes – 

buy in – 400m run

max burpees

rest 1 minute

In 3 minutes – 

buy in – 500m row

max box jumps, 24/20″

rest 1 minute

Post total reps to beyond the whiteboard.

Basics

Same as above

WOD – December 10, 2014

*Gymnastics WOD tonight with Coach Derrick*

Work Out of the Day

Back Squat (3 sec pause at bottom) 2-2-2-2-2-2-2

then,

“7-7-7”

77 bodyweight back squats

7 pushups every minute on the minute

Post loads and rounds to beyond the whiteboard.  Compare time to 112309.

Basics

“Tabata Something Else”

tabata row

1 minute rest

tabata pullups / jumping pullups

1 minute rest

tabata pushups

1 minute rest

tabata situps

1 minute rest

tabata squats

Post reps per movement and total reps to beyond the whiteboad. 

WOD – December 9, 2014

Work Out of the Day

Hang Power Clean 1-1-1-1-1-1-1

then,

5 rounds for time of:

10 hang power cleans, 155/105lb

10 knees to elbows

Post loads and time to beyond the whiteboard.

Basics

For time:

21-15-9

kb swings, 53/35lbs

burpees

2 minute rest

15-12-9

kb swings, 53/35lbs

burpees

1 minute rest

9-6-3

kb swings, 53/35lbs

burpees

Post time to beyond the whiteboard.

Affiliate Cup Champions!

What an amazing day we had at the Vegas Fit Wars on Saturday.  I am so proud of all 52 SCCF athletes that came to compete and showed great sportsmanship.  You all earned the Affiliate Cup Trophy with your hard work.   This was a team competition and we had 13 of the 48 teams that showed up.  But ya’ll didn’t just show up, you all pushed yourselves to the limit and left it all out there.  There is no doubt we have the best box in Vegas because of the awesome community that we have.  We will proudly display the trophy all year and we will be ready to defend the title next year.

I was bummed about letting my team down in the first workout.  But I had no time to feel sorry for myself.  In every heat I had a team to cheer on and coach.  I saw inspiring performances by each on of you.  And like Sheena said, this award means way more than any individual accolade I could win myself.  Many of you were competing for the first time, but I know it won’t be the last.  And I know that you all motivated and inspired many others to compete next year.

The Affiliate Cup Trophy was awarded for most points earned from team placings in the RX and Scaled divisions.  Click here for a link to the results.  Congrats to the Dirty 30s (Kyle, Suzie, Bobbie, and Bryan) finishing 2nd place in the Rxd division.  They showed great teamwork, composure, and skill in every workout.We also had the Quad Squad (Alex, Sarah, Jake, Jen G) finish in 5th.  Sarah is so bad ass she didn’t even let food poisoning keep her from competing.  And even though Jen got a concussion in the 2nd workout, she showed her toughness by completing it.  And the team showed their strength by still placing 3rd in the final workout without their injured teammate.  Not to mention, we also had 2 other teams in the top 15 in the Rx division.

I also wanna give a shout out to 4 Jerks Are Better Than 1 (Sam, Katie, Bruce, and Reahana) for winning first place in the scaled division.  It was Sam, Bruce, and Katie’s first CrossFit comp, but they looked like veterans out there.   They were very consistent finishing in the top 5 in all but one workout.  They will be a force in the Rx division if they choose to stay together next year.

We also had 3 other teams finish in the top 10: Ghost Thrusters (Ken, Liana, Amanda, and Micah),  Snatchmatics (Dan, Amber, Christina, and Joe), and Tight Butts and Sweaty Nutts (Anthony, Terra, Edwin, and Julia).   So proud of Amber who is a few months pregnant but still stronger and faster than most crossfitters.  And Anthony was a last minute replacement, but killed it on only a weeks notice in his first CrossFit competition.  I also want to give a shout out to Jazmin and Julie.  Julie was coming off an injury and almost didn’t compete.  Afterwards, she was glad she did, because she had a blast and she felt great.  Jazmin missed the 30″ box jump and took one right in the shins.  Many would have quit right there, but Jazmin shook it off and nailed the last 4 burpee box jumps with blood running down her legs.  There are so many other awesome moments that I could go on and on.

SinCity CrossFit South also had a great turnout with 4 teams competing. Congrats to Dawn of the Deadlift (Amy, Johnny, Wendy, and Jason) for taking 2nd place in the scaled division. And Southies Belles and Balls (Courtney, Sara, Joel, and RJ) kicked butt finishing top 10 in the Rx division.

I want to thank my box and our coaches for being awesome.  I also want to thank all our members that came out to cheer us on.  Thanks to Jared and his staff at CrossFit 702 for hosting a great event.  Thanks to Mikey for doing all the behind the scenes stuff.  Thanks to all the volunteers for doing  the dirty work.  I wanna thank my team for their amazing effort.  The trophy is getting SinCity CrossFit engraved on it right now.  As soon as that’s done we will have it back at the box for all to see.  Every affiliate in Vegas is going to want to take it.   I can’t wait to fight for it again next year with all my SinCity soldiers!

 

 

WOD – December 8, 2014

Work Out of the Day

141203 Mainsite WOD

For time:
1000m row
30 dips
30 sumo deadlift high-pulls, 75/55lbs
30 handstand push-ups
30 power snatches, 75/55lbs
30 burpees
30 pull-ups
30 thrusters, 75/55lbs

Post time to comments.

Basics

25-20-15-10-5 reps for time 0f:

wallballs, 20/14lbs

jumping pullups

*400m run after each round

Post time to beyond the whiteboard.

December 6, 2014

SinCity Crossfit is closed today. We will be at crossfit 702 for the#vegasfitwars ! Please come down and support all your fellow crossfit athletes and all your coaches. There are 52 of us competing on 13 teams! We are going for that affiliate cup! You wod with them every day, now come watch them kick ass! Here are your SCCF teams:

6packs n wine racks – Billy Sheena Jarett Krista

Snatchmatics – Daniel G Amber G Joe H Christina

Tight Butts n Sweaty Nutts – Terra Julia Edwin Anthony

Wod Warriors – Javi Julie Brian Kangas Kayla

Twerk n Jerks – Eric A Jazmin Iraida Michael Lee

Cougars n Lions – Anna S Resa Brent Ray

Ghost Thrusters – Ken J Micah Liana Amanda S

Frantastic 4 – Kyle F Lori Roche Caleb

4 Jerks r Better than 1 – Sam H Bruce Reahana Katie S

Dirty 30 – Bobbie Suzie F Kyle F Bryan L

4 Locos – Derrick Melissa Noe Keegan

Quad Squad – Sarah V Jennifer G Jake P Alex B

Hold My Beer – Melinda Chris A Oluchi Jason H

Below is the Schedule for the day:

Athlete Check-in
8:00am to 8:40am
Athlete Briefing Event 1
8:40am to 8:50am
Event 1 - 25 minute time cap 9:00am 11:00am
Heat 1 (12 teams) - 9:00am
Heat 2 (12 teams) - 9:30am
Heat 3 (12 teams) - 10:00am
Heat 4 (12 teams) - 10:30am
Athlete Briefing Event 2
11:10am to 11:20am
Event 2 - 14 minute time cap 11:30am to 1:50pm
Heats will be re-organized based on standings
Scaled Heat 1 (5 teams) - 11:30am
Scaled Heat 2 (6 teams) - 11:50am
Scaled Heat 3 (6 teams) - 12:10pm
Scaled Heat 4 (6 teams) - 12:30pm
Scaled Heat 5 (6 teams) - 12:50pm
Rx Heat 1 (4 teams) - 1:10pm
Rx Heat 2 (5 teams) - 1:30pm
Rx Heat 3 (5 teams) - 1:50pm
Rx Heat 4 (5 teams) - 2:10pm
Athlete Briefing Event 3
2:20pm to 2:40pm
Event 3 - 10 minute time cap 2:50pm to 4:50pm
Heats will be re-organized based on standings
Scaled Heat 1 (5 teams) - 2:50pm
Scaled Heat 2 (6 teams) - 3:05pm
Scaled Heat 3 (6 teams) - 3:20pm
Scaled Heat 4 (6 teams) - 3:35pm
Rx Heat 1 (4 teams) - 3:50pm
Rx Heat 2 (5 teams) - 4:05pm
Rx Heat 3 (5 teams) - 4:20pm
Scaled Heat 5 (6 teams) - 4:35pm
Rx Heat 4 (5 teams) - 4:50pm
Award Ceremony
5:00pm

And here are the heat assignments for wod 1:

Heat 1 - 9:00am to 9:30am
#bacon’n'booty
2 Snatches 2 Jerks
4 jerks r better then 1
702 Barbell Club
Blowing WODs
Boats ’N Hoes
Cougars n Lions
CrossFit Goonies
Dawn of the Deadlift
DSTRYWKNSS
Everything is Awesome!
Frantastic 4

Heat 2 - 9:30am to 10:00am
CrossFit Veni Vidi Vici
G.A.M.E. On
Ghost Thrusters
HT Swole Mates
JustFit League
Kickass SCF
No-Rep-Ninjas
Sets on the Beach
Show Me The Squatz
Snatch N’ Sniff
Snatchmatics
Team Smack

Heat 3 - 10:00am to 10:30am
Terk N Jerks
TICF Baconators
Tight Butts n Sweaty Nuts
WOD Doctors
WOD Warriors
#PRogress
#thighlife
4 Lokos
Prancercisers
Camp Rhino
Team Barbell
Hugh Jass & Associates


Heat 4 - 10:30am to 11:00am
More Muscle More Problems
Nuts and Bolts
6 Packs and Wine Racks
PursuitRx
Quad Squad
Coutils Belles & Balls
Started from the Bottom Now We Lift
Team Bangarang
Hold my Beer
The A-Team
The Dirty Thirties
We're just here for the free t-shirt

 

WOD – December 5, 2014

SinCity CrossFit will be closed this Saturday!  We have 13 teams and 52 athletes competing at the Vegas Fit Wars at CrossFit 702!  Come down and show your support!  First workout starts at 9:00am!

Work Out of the Day

5 rounds for time of:

15 deadlifts, 185/125lbs

20 pushups

25 situps

200m run

Post time to beyond the whiteboard.

Basics

5 rounds for time of:

15 medicine ball cleans, 20/14lbs

20 pushups

25 situps

200m run

Post time to beyond the whiteboard.

WOD – December 4, 2014

SinCity CrossFit will be closed this Saturday!  We have 11 teams and 44 athletes competing at the Vegas Fit Wars at CrossFit 702!  Come down and show your support!

Work Out of the Day

“Speed Limit”

3 rounds for max reps of the following:

2 minute to complete –

400m run

max kb swings, 53/35lbs

Then, 3 minutes to complete –

400m run

max box jump overs, 24/20″

Then, 4 minutes to complete –

400m run

max burpees

Then, rest 1 minute

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

Basics

Same as above

WOD – December 3, 2014

Gymnastics class with Coach Derrick is tonight at 630pm!

Work Out of the Day

Practice a skill of your choice 

then,

Rxd –

As many rounds as possible in 10 minutes of:

2 bar muscle ups

4 burpee box jumps, 38/30′

6 dumbbell snatch, 95/70lbs

8 triple unders

Scaled – 

As many rounds as possible in 10 minutes of:

2 chest to bar pullups

4 burpee box jumps, 30/24″

8 dumbbell snatch, 70/45lbs

16 double unders

Post total rounds to beyond the whiteboard.

Basics

2 rounds for time of:

25 air squats

400m run

25 kb swings, 53/35lbs

25 air squats

25 kb swings, 53/35lbs

400m run

25 air squats

2 minute rest

Post time to beyond the whiteboard.

WOD – December 2, 2014

SinCity CrossFit will be closed this Saturday!  We have 11 teams and 44 athletes competing at the Vegas Fit Wars at CrossFit 702!  Come down and show your support!

Work Out of the Day

Front Squat 3-3-3-3-3

then,

“Fitwars Half wod 2”

In teams of 2 for time: 

50 wallballs, 14/10lbs – handstand hold

35 toes to bar – bar hang

50 thrusters, 95/65lbs – (dropping bar = start over)

Post loads and times to beyond the whiteboard.  One athlete works while the other holds.  During thrusters, one athlete is resting, but they must transfer the bar without dropping.  

Basics

5 rounds for time of:

1000m row – buy in

50′ overhead walking lunge, 20/14lbs

10 pushups

50′ bear crawl

10 box jumps, 24/20″

200m run

Post time to beyond the whiteboard.