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 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 proud to have had him as part of our SCCF family while he was here.  I’m sure he will continue to put out great content, so be sure to follow him on Instagram @lance.einerson_spt

Work Out of the Day


Find 1 Rep Max Squat Clean

then,  (From Coach Lance)

As many rounds as possible in 15 minutes of:

5 squat cleans, 70% of 1rm

100m single arm farmers carry, 50/35lb

10 weighted step ups, 24/20″, 50/35lb

Post load and rounds completed to beyond the whiteboard.

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.

WOD – July 25, 2018

Work Out of the Day


                                                                                                                                                                               

“Hammer”

5 rounds for time:                                                    (today’s workout may be completed in teams of 2)

5 power cleans, 135/95lb

10 front squats, 135/95lb

5 jerks, 135/95lb

20 pullups

Rest 90 seconds

Post time to beyond the whiteboard.

U.S. Army First Sergeant Michael “Hammer” Bordelon, 37, of Morgan City, Louisiana, assigned to the 1st Battalion, 24th Infantry Regiment, 1st Brigade, 25th Infantry Division (Stryker Brigade Combat Team), based out of Fort Lewis, Washington, died on May 10, 2005, from injuries sustained when a car bomb exploded near him in Mosul, Iraq on April 23, 2005.

WOD – July 23, 2018

We had a great turnout for the DVB Memorial WOD!  Thank you to all the officers and first responders that came out to remember Dave and thank you to all who donated!

Work Out of the Day


Back Squat 5-5-5-5-5

then,

Tabata Air Squat

then, 

Tabata Ring Row

Post loads and time to beyond the whiteboard.