WOD – September 8, 2017

Watch Erin and the SCCF team of Chris F, Sarah, Reahana, and I compete at the Granite Games live today at http://www.floelite.com/event/255577-2017-kill-cliff-granite-games . Here are the workout times for tomorrow:  830am team cycle, 955am Erin bear run, noon team bear sprint and synchro squat, 145pm Erin cycle

Work Out of the Day


For time:
1000/800m row
75 situps
50 deadlifts, 155/105lb
25 pushups

500/400m row
40 situps
30 power clean, 155/105lb
20 handstand pushups

250/200m row
20 situps
15 pushups
10 ground to overhead, 155/105lb

Post time to beyond the whiteboard.

WOD – September 7, 2017

Work Out of the Day


2 minute max rep sandbag cleans, 150/100lb

then,

“GG Bear Run”

4 Rounds For Time:
15 sandbag bear squats (150lbs/100lbs)
100ft sandbag bear carry (150lbs/100lbs)
400m run

Post time to beyond the whiteboard.

WOD – September 6, 2017

This months 101 class starts this Wednesday at 6am and 630pm!

Work Out of the Day


Power Snatch 1-1-1-1-1-1-1

then,

As many rounds as possible in 12 minutes of:

7 power snatch, 135/95lb

200m run

7 strict pullups

Post loads and time to beyond the whiteboard. 

 

WOD – September 5, 2017

  • *We all had a great time competing at the Legion of Beast Games in AZ.  Everyone did a great job and I am proud of all the performances from Kylee, Cici, Dean, Travis, Chris, and Chris.  Derrick was very impressive finishing in 5th overall.  And congratulations to Sarah for winning the entire competition!*

Work Out of the Day


Front Squat 5-5-5-5-5

Then,

For time:

13-11-9-7-5 thrusters, 95/65lb

*9 toes to bar to start each round

Post loads and time to beyond the whiteboard.

WOD – September 4, 2017

*Today’s wod times are 8am, 9:30am, and Noon.

Work Out of the Day


“Whitten”

5 rounds for time of:

22 Kettlebell Swings, 70/53lb

22 Box Jumps, 24/20″

400 m run

22 Burpees

22 Wall Balls, 20/14lb

Post time to beyond the whiteboard. 


 

WOD – September 1, 2017

*Goodluck to Cici, Kylee, Dean, Travis, Chris A, Chris F, Sarah, and Derrick!  They are all competing this weekend in Scottsdale, AZ at the Legion of Beasts Games!*

Work Out of the Day


For time:

5 sandbag cleans, 150/100lb

75 push press, 75/55lb

5 sandbag cleans, 150/100lb

25 ring dips

5 sandbag cleans, 150/100lb

50 toes to bar

5 sandbag cleans, 150/100lb

25 overhead squats, 75/55lb

5 sandbag cleans, 150/100lb

75 air squats

5 sandbag cleans, 150/100lb

Post time to beyond the whiteboard.

 

 

WOD – August 30, 2017

Work Out of the Day


As many rounds as possible in 5 minutes of:

50 box jumps, 24/20″ (buy in)

5 chest to bar pullups

10 power cleans, 135/95lb

15 wallballs, 20/14lb

Rest 5 minutes

As many rounds as possible in 5 minutes of:

40 wallballs, 20/14lb (buy in)

5 chest to bar pullups

10 power cleans, 135/95lb

15 box jumps, 24/20″

Rest 5 minutes

As many rounds as possible in 5 minutes of:

30 chest to bar pullups (buy in)

5 power cleans, 135/95lb

10 box jumps, 24/20″

15 wallballs, 20/14lb

Rest 5 minutes

As many rounds as possible in 5 minutes of:

20 power cleans, 135/95lb (buy in)

5 chest to bar pullups, 135/95lb

10 box jumps, 24/20″

15 wallballs, 20/14lb

Post rounds and reps completed for each cycle to beyond the whiteboard.