October 5th, 2012

Work Out of the Day

Power Snatch 2-2-2-2-2-2-2, reps


Complete as many reps as possible in 10 minutes of the following rep scheme:
Power Snatch, 3 reps (95/63)
Sprint 100m
Power Snatch, 6 reps
Sprint 100m
Power Snatch, 9 reps
Sprint 100m
Power Snatch, 12 reps
Sprint 100m
Power Snatch, 15 reps
Sprint 100m
Power Snatch, 18 reps
Sprint 100m
Power Snatch, 21 reps
Sprint 100m

This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

post loads and rounds completed to BTWB.com


October 1st, 2012

Work Out of the Day

“Total Annihilation Cybertronic Complete Destruction WMD WOD”
“Billy’s BDay WOD” 

For time:

Buy in:
30 Cal Row
10 rounds of:
1 Power Clean 225/155
20 Box Jumps (Odd Rounds)/ 20 Wall-balls (even rounds)
12 Pull-ups- Chest to bar 

Post times to BTWB.com


WOD – September 28, 2012

We are running a 10k this Saturday to warm up for the tough mudder!  Anyone is welcome to join in, and if you are on the team you better be here!

Work Out of the  Day

“Plates of Armor”

4 rounds for time of:

10 kb snatch, 53/35lb

15 toes to bar

20 walking lunge w/plates, 90/50lb

25 squats w/plate, 45/25lb

Post time to beyond the whiteboard.

Kb snatches are from the hang and can be done with either hand.  Walking lunges are with 2 plates carried anyway.  Squats are done carrying 2 plates anyway, but must stay above the waist. 


WOD – September 26, 2012

The CrossFit Kids class times have changed to Mondays and Thursdays at 4pm!

Work Out of the Day


3 rounds for time of:

1000m row

50 burpees

50 box jumps, 24/20″

800m run

Post time to beyond the whiteboard.

U.S. Army Staff Sergeant Marc Small, 29, of Collegeville, Pennsylvania, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based in Fort Bragg, North Carolina, died on February 12, 2009, from wounds sustained when insurgents attacked his unit with a rocket-propelled grenade launcher and small arms fire in Faramuz, Afghanistan. He is survived by his father and stepmother, Murray and Karen, mother and stepfather, Mary and Peter MacFarland, and fiancee Amanda Charney.



September 22nd, 2012

***Gym Closed for the Strength Specific Olympic Lifting Seminar***

Work Out of the Day

Make up a missed WOD at SinCity CrossFit South! The class times are 10am and 12pm.
Address:  2550 Anthem Village Parkway, Henderson, NV 89052

September 19th, 2012

Work Out of the Day

Front squat 2-2-2-2-2-2 reps


Front Squats 185/123
Double Unders

Post loads and time to BTWB.com

Only three more days- Have you signed up for this weekends Olympic-Lifting seminar!?