Entries by Billy

WOD – April 3, 2020

Check out your beyond the whiteboard app for the whiteboard brief, at home versions for today, and movement videos.  Work Out of the Day 5 sets of – 1 Snatch + 2 Overhead Squats then,                                          […]

WOD – April 2, 2020

Check you beyond the whiteboard app for the at home workouts! Work Out of the Day “3/21/12 SCCF WOD” 5 rounds for time of: 21 kb swings, 53/35lb 200m run 21 box jumps, 24/20″ 250/200m row Post time to beyond the whiteboard.  

WOD – April 1, 2020

Today will be the last workout ever for sincitycrossfit.com.  Unfortunately, SCCF will be forced to shutdown permanently because of the Coronavirus.   Work Out of the Day “Shutdown” For time: 10 burpees 20 burpees 30 burpees 40 burpees 50 burpees 60 burpees 70 burpees 80 burpees 90 burpees 100 burpees 90 burpees 80 burpees 70 burpees […]

WOD – March 31, 2020

Kids PE online starts this Wednesday at 1pm! 730am, 1030am, 430pm, and 630pm online workout times today!  Check your btwb app for the at home versions of this workout! Work Out of the Day “Inversion Therapy” As many reps as possible in 7 minutes of: burpees Rest 3 minutes, then As many reps in 7 […]

WOD – March 30, 2020

Online zoom classes this week at 730am, 1030am, 430pm, and 630pm.  Checkout all the at home options, wod briefs, and demo videos on your beyond the whiteboard app! Work Out of the Day Front Squat 10-10-10 then, “Quad Rally” For time: 800m run 60 front rack step ups, 45/35lb 400m run 20 pistols Post loads […]

WOD – March 28, 2020

930am zoom class today.  Check out your beyond the whiteboard app  for your at home versions of the wod! Work Out of the Day “A Team” In teams of 2 for time: 100 calorie row 25 burpees 100 deadlifts, 185/125lb 25 burpees 100 pullups 25 burpees 100 db snatch, 50/35lb 25 burpees Post time to […]

WOD – March 27, 2020

Make sure to check out our at home version of today’s wod, along with the wod brief and movement demos on the beyond the whiteboard app.   Work Out of the Day                                                 […]

WOD – March 26, 2020

Work Out of the Day 5 x Max L Sit Hold then, “Renegade” 3 rounds for time of: 500/400m row 10 strict pullups 20 hip extensions 20 ghd situps Check beyond the whiteboard for at home wod versions, wod brief, demo videos, and post scores there.  

WOD – March 25, 2020

Zoom classes today at 7am, 1130am, 430pm, and 530pm!  Remember to check our beyond the whiteboard home track for 2 versions of the wod! Work Out of the Day Every minute on the minute for 10 minutes Dynamic Effort Front Squat x 3 or 10 rounds, each for time of: Shuttle Sprint: 5-10-15 yd *rest […]

WOD – March, 24, 2020

Check out beyond the whiteboard for both SCCF Home versions of the workout! This week our live online classes are at 7am, 1130am, 430pm, and 530pm!   Work Out of the Day Shoulder Press 10-10-10 then, “Fight The Power” 5 rounds for max reps of: 1 minute burpee 1 minute toes to bar 1 minute shoulder […]