WOD – May 4, 2012

To follow Team SinCity CrossFit this weekend go to the southwest regional crossfit games page.  They will have an up to the minute scoreboard and videos posted throughout the day!

Work Out of the Day


7 rounds for time of:

400m run

29 back squats, 135/95lbs

Post time to beyond the whiteboard.

First Lieutenant Travis Manion, 26, of Doylestown, Pennsylvania, assigned to 1st Reconnaissance Battalion, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, California, was killed by sniper fire on April 29, 2007 while fighting against an enemy ambush in Anbar Province, Iraq. He is survived by his father, Colonel Tom Manion, mother Janet Manion, and sister Ryan Borek.

WOD – May 1, 2012

***There is no skills class today.  The skills classes are cancelled this week***

Work Out of the Day

“Strong Arm”

As many rounds as possible in 20min of:

200m run

10 burpees

10 dumbbell snatch (alternating arms)


Score is total weight lifted.  Choose any weight for dumbbell.  Stick with that weight throughout the workout.  Multiply snatches x weight to get total score. Post rounds and weight to beyond the whiteboard. 


WOD – April 30, 2010

Thanks to everyone who showed up and donated this weekend for the Shane Patton Scholarship Foundation!

Congrats to Chris B, Luke, and Bryan who all got their first muscle up on Saturday!

Work Out of the Day

Back Squat 3-3-3-3-3


30 Muscle Ups for time


“GI Jane”

100 burpee pullups for time

Post times and loads to beyond the whiteboard.

April 27th, 2012

Work Out of the Day


For time:

25 Deadlifts  155/103

400m Run

10 Strict pullups

10 Clean n Jerk 155/103

800m Run

10 Strict Pullups

10 Clean n Jerk

10 Strict Pullups

800m Run

10 Clean n Jerk

10 Strict Pullups

400m Run

25 Deadlifts

Shane Eric Patton the Son of James J. Patton and Valerie A. Berdeski. Shane was a U.S. Navy SEAL. He was killed in action in Afghanistan on June 28, 2005 and was 22 years old. On that day he was called into action when four of his fellow teammates were under attack and outnumbered by 120. Shane and other brave SEALs jumped into a helicopter to go get them. When they arrived they started to descend to let the seals out. Right at that moment the helicopter was shot down by an RPG (Rocket Propelled Grenade). It was the biggest loss the Seals have had in a long time.