Entries by Billy

WOD – August 8, 2018

Work Out of the Day For time: 800m run Then, 75 burpees 50 toes to bar 10 rope climbs Then, 800m run *partition the reps in any order. But keep the runs for the beginning and end   Post times to beyond the whiteboard.

WOD – August 6, 2018

Work Out of the Day “Bicouplet 2” 12-9-6 reps for time of: snatches, 135/85lb bar muscle ups (6min time cap) Rest 1 minute, then “Bicouplet 1” 21-15-9 reps for time of: snatches, 85/55lb chest to bar pullups (6min time cap) Post times to beyond the whiteboard.

WOD – August 3, 2018

Work Out of the Day “Double Trouble” In teams of 2, for time: 25 synchronized toes to bar 50 wallballs, 20/14lb 25 power cleans, 225/155lb 25 synchronized wallballs, 20/14lb 50 deadlifts, 225/155lb 25 synchronized wallballs, 20/14lb 25 power cleans, 225/155lb 50 wallballs, 20/14lb 25 synchronized toes to bar Post time to beyond the whiteboard.

WOD – August 2, 2018

Work Out of the Day 8min amrep: -800m run -750/600m row -max rep handstand pushups rest 4 minutes 6min amrep: -600m run -500/400m row -max rep handstand pushups rest 3 minutes -4min amrep: -400m run -max rep handstand pushups rest 2 minutes 2 minute amrep: -250/200m row -max rep handstand pushups Post reps completed to […]

WOD – August 1, 2018

Work Out of the Day Deadlift 3-3-3-3-3 then, 40-30-20 reps for time of: Jumping squats Russian kb swings, 53/35lb *7 Burpees every minute on the minute starting with zero Post loads and time to beyond the whiteboard.

WOD – July 31, 2018

Work Out of the Day Max Rep Strict Pullups then, As many rounds as possible in 20 minutes of: 40 double unders 20 situps 10 push press, 95/65lb 5 chest to bar pullups Post rounds completed to beyond the whiteboard.  Compare scores to 8/11/16.

WOD – July 30, 2018

Today will be Coach Lance and Kandice’s last workout here at SCCF before moving to Idaho!  We will be losing a very knowledgeable, experienced, likeable, hard working, and all around great coach .  Good luck on the next step in your career.  Lance is continuing his education to become a Physical Therapist and we are […]

WOD – July 26, 2018

Work Out of the Day Max Height Box jump then, As many rounds as possible in 18 minutes of: 100m run 15 box jumps, 24″ 100m run 10 burpees 100m run 5 burpee box jumps, 24″ Post rounds and reps completed to beyond the whiteboard.