WOD – December 10, 2019

Work Out of the Day


500m row time trial

The ,

“Target Pace”

As many rounds as possible in 20 minutes of:

9 burpees to a target, 6″

7 toes to bar

5/4 calorie row or bike

Post time and rounds completed to beyond the whiteboard.  

WOD – December 9, 2019

Work Out of the Day


“Deadpool”

For time:

36 pistols 

12 deadlifts, 275/185lb

24 handstand pushups 

36 pistols 

12 deadlifts, 275/185lb

18 handstand pushups

36 pistols

12 deadlifts, 275/185lb

12 handstand pushups

Post time to beyond the whiteboard. 

 

WOD – December 6, 2019

Work Out of the Day


                            

“Jerry”

For time:

1 mile run

2 kilometer row

1 mile run

Post time to beyond the whiteboard.

Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 during High Altitude High Opening (HAHO) training while assigned to Army USSOCOM preparing for deployment to Afghanistan. Jerry is survived by his wife Molly and his sons Chad, Cody, Chase and Connor.

WOD – December 4, 2019

Work Out of the Day


Weighted Chest to Bar Pullups 6-6-6-6-6

then, 

“Ring Leader”

4 rounds for max reps in 3 minutes of:
50 double unders
8 deadlifts, 225/145lb
12 ring rows
max rep wallballs, 20/14lb
Rest 3 minutes

Post reps completed to beyond the whiteboard.  

WOD – December 3, 2019

Work Out of the Day


Squat Clean 2-2-2-2-2-2

then,

“Gain Train”

As many reps as possible in 12 minutes of:
3 burpee box jump overs, 24/20″
6 toes to bar
x squat cleans, 165/115lb

*x = round that athlete is on.  
Post loads and rounds completed to beyond the whiteboard.

WOD – December 2, 2019

Work Out of the Day


“Dumbbell Jingle”

For time:
400m run
40 single arm db overhead walking lunge, 50/35lb
400m run
40 db hang clean & jerks, 50/35lb
400m run
40 single arm db overhead squats, 50/35lb 
400m run
40 alternating db snatch, 50/35lb
400m run
40 single arm db thrusters, 50/35lb

Post time to beyond the whiteboard. 

WOD – November 29, 2019

Our workout times today are 8am, 930am, noon, 430pm, and 530pm!

Work Out of the Day


“3 Lives” (140625 Mainsite WOD)

Death by Back Squats, BW/90%bw
Rest 5 minutes
Death by Push Press, 75%BW/65%BW
Rest 5 minutes
Death by Deadlifts, 150%BW/125%BW

Perform one rep the first minute, two reps the second minute, three reps the third minute, continuing as long as you are able. Use as many sets each minute as needed.

Post number of minutes completed for each exercise to comments.

or 

Death by Medicine Ball Cleans, 20/14lbs

Rest 1 minute

Death by Burpees

Rest 1 minute

Death by Kb Swings, 53/35lbs

Perform one rep the first minute, two reps the second minute, three reps the third minute, continuing as long as you are able. Use as many sets each minute as needed.

Post number of minutes completed for each exercise to comments.

WOD – November 28, 2019

Happy Thanksgiving from SinCity CrossFit!  We are extremely thankful for all of our members that make up our great community!  Come down at 930am to burn some calories and make room for all that Turkey!

Work Out of the Day


“Thanksgiving with The Girls in SinCity”

In teams of 2 or 3, for time:

1. 500m row + 50 thrusters, 45/35lb + 30 pullups (Jackie’s house)
2. 21 squat cleans, 135/95lb + 21 ring dips (Elizabeth’s house)
3. 400m run + 30 box jumps, 24/20″ + 30 wallballs, 20/14lb (Kelly’s house)
4. 15 power snatches, 135/95lb (Isabel’s house)
5. 15 power clean & jerks, 135/95lb (Grace’s house)
6. 800m run + 30 kb swings, 70/53lb + 30 pullups (Eva’s house)
7. 21 thrusters, 95/65lb + 21 pullups (Fran’s house)
8. 400m run + 30 overhead squats, 95/65lb (Nancy’s house)
9. 150 double unders + 75 situps (Annie’s house)
10. 20 pullups + 30 pushups + 40 situps + 50 squats (Barbara’s house)

*you can visit the girls in any order. One athlete works at a time, except on runs, they run together.

Post times to beyond the whiteboard.