WOD – January 29, 2013

Our next Diet Challenge starts Feb. 17th, the same day as the Keep It Paleo Seminar!  It will be a 6 week challenge that will coincide with the CrossFit Open!  What better way to start off the challenge, than attending this awesome seminar.  Not only will you learn how to cook paleo meals, but you will take 20 meals home with you to kick start your fitness results.  It will be a $30 buy in for the diet challenge, and it will be waived for anyone attending the Keep It Paleo Seminar!  More details coming soon!

Work Out of the Day

Back Squat 3-3-3-3-3

then, 

“Pull It Together”

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

5 Back Squats @66% of 3rm

10 pushups

*250m row

*One athlete rows 250m, while the other completes pushups and squats.  When the row is complete, that athlete can go jump in on the squats and pushups.  Teammates alternate for 10 minutes.  Score is total reps.  Post loads and reps to beyond the whiteboard.

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Metcon Workout

3 Rounds for time:

300 Jump ropes

100ft Burpee long jumps

100ft Bear crawl

100ft Walking lunges

100ft Crab walk

Post time to beyond the whiteboard.

WOD – January 19, 2013

OPEN GYM!!!

WE HAVE CHANGED THE GOAT TRAINING CLASS TO OPEN GYM!  EVERY MONDAY THROUGH FRIDAY AT 11AM AND 530PM THERE WILL BE OPEN GYM!  WE WILL STILL HAVE A PROGRAMMED GOAT WOD AVAILABLE, BUT YOU CAN CHOOSE TO WORK ON ANYTHING YOU WANT.  A TRAINER WILL BE THERE TO HELP YOU WITH OVERHEAD SQUATS, O LIFTING, MUSCLE UPS, BENCH PRESS, OR EVEN BICEP CURLS!  IF YOU WANT TO MAKE UP A WORKOUT YOU MISSED, YOU CAN DO THAT AS WELL!  NEXT TIME YOU ARE IN, ASK US ABOUT THE OPEN GYM UPGRADE!

Rest Day

 

Make up a workout you missed this week

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WOD – January 17, 2013

Work Out of the Day

Push Press 3-3-3-3-3

then,

121204 Mainsite WOD

5 rounds for time of:

50 double unders

10 push jerk, 185/125lbs

1 minute rest

Post loads and time to beyond the whiteboard.

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Metcon Workout

As many rounds as possible in 10 minutes of:

buy in – 1000m row + 100ft broad jump

10 grasshoppers

10 alternating jumping lunges

Rest exactly 5 minutes and then repeat the amrap.

As the clock starts counting down from 10 minutes, the athlete starts on the rower.  After completing the row and the broad jumps, the athlete will cycle back and forth between grasshoppers and lunges.  After a 5min rest, the clock restarts and the athlete begins again on the rower.  Score is total rounds of grasshoppers and lunges.  Post rounds completed to beyond the whiteboard.

WOD – January 16, 2013

Work Out of the Day

“Half-Life”

For time:

1000m row

100 situps

60 walking lunges

30 burpees

6 rope climbs

50 situps

30 walking lunges

15 burpees

3 rope climbs

500m row

Post time to beyond the whiteboard.

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Metcon Workout

7 rounds for time of:

50 jump ropes

5-4-3-2-1 reps of –

kb swings, 53/35lbs

down ups

1 minute rest

Post time to beyond the whiteboard.

WOD – January 15, 2013

Click the link above to sign up for the Paleo Cooking Seminar before it sells out!!! It’s a great way to get ready for the upcoming diet challenge!

Work Out of the Day

“Quick Sand”

For time:

21-18-15-12-9

kb swing, 70/53lb

box jump, 30/24″

*Each round begins with a 200m run

Post time to beyond the whiteboard.

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Metcon Workout

5 rounds for time of:

10 pushups

10 knees to elbows

10 pushups

10 situps

400m run

Post time to beyond the whiteboard.

WOD – January 14, 2013

Congratulations to Lori and Branden who just had baby Braxten on 1/14/13!!!  Check out Lori’s pullup video below!!!

Work Out of the Day

Front Squat 3-3-3-3-3

then,

“Short Cindy w Balls”

As many rounds as possible in 10 minutes of:

5 pullups

10 pushups

15 wallballs, 20/14lbs

Post loads and rounds completed to beyond the whiteboard. Compare scores to 8/4/11.

Metcon Workout

As many rounds as possible in 20 minutes of:

40 squats

30 ball slams, 40/20lbs

20 box jumps, 20″

10 burpees

Post rounds completed to beyond the whiteboard.

 

January 7th, 2012

Work Out of the Day

“Helen”

Three rounds for time:
Run 400 meters
21 Kettlebell swings 53/35
12 Pull-ups

sincitycrossfit's Lori n Laurie baby wod album on Photobucket

 Metcon

Amrap in 20min
10 Box Overs 24/20
10 Grasshoppers
15 OH Walking Lunges 30/20
Row 250m or Run 200m

WOD – January 5, 2013

The Diaper/Baby Wipe WOD is today at 1pm!  Bring a pack of diapers or baby wipes and join us for a fun baby wod!  Feel free to come dressed as a baby or pregnant woman!  We are doing this WOD for Lori and Laurie, our 2 pregnant  crossfitters.  If you can’t make it at 1pm, feel free to drop off some diapers at any of our normal make up times!   

There will be the normal make up wods at 10am and 12pm and 4pm today!

Work Out of the Day

Make up a workout you missed this week

or

“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 40/20lb slamball
40 down ups w balloon
1k row w 40/20lb slamball
40 down ups w balloon
10 pullups w 40/20lb slamball
30 box jumps w 20/14lbs medball, 24/20″
50 kb swings w balloon
20 pushups w 40/20lb 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.
 
Post times to beyond the whiteboard.
sincitycrossfit's baby wod album on Photobucket