WOD – October 19, 2018

Work Out of the Day


                                                                                                                                                                                                                      

Team “Bruck”

In teams of 2,

4 rounds for time of:

400m run (together)

24 back squats, 185/125lb

24 jerks, 135/95lb

Post times to beyond the whiteboard.

U.S. Coast Guard Petty Officer Third Class Nathan B. Bruckenthal, 24, of Smithtown, New York, assigned to Tactical Law Enforcement Team South, Law Enforcement Detachment 403, based at Coast Guard Air Station Miami in Florida, was killed on April 24, 2004, at the Khawr Al Amaya Oil Terminal off the coast of Iraq when a boat that he and his team intercepted near the terminal exploded. He is survived by his wife Pattie, daughter Harper, born after his death, father Eric, mother Laurie Bullock, and sister Noabeth.

WOD – October 17, 2018

This will be the last workout for the Nutrition Challenge!  Make sure to log these on beyond the whiteboard.  You can still sign up, just let one of our staff know, or CLICK HERE

Work Out of the Day


Max Rep Pullups

then,

“NC Challenge WOD 3”

As many rounds as possible in 20 minutes of:
15 situps
10 wallballs, 20/14lb
5 pullups

Post rounds completed to beyond the whiteboard.

WOD – October 15, 2018

Congrats to all the awesome ladies from SCCF pictured below!  They all kicked ass at the Festivus games this weekend!

Today is the 2nd test for our 28 Day Nutrition Challenge!

Work Out of the Day


5RM Deadlift

then,

5Rm Push Press

then,

For time:
75 Alternating DB Snatch, 50/75lb

Post loads and time to beyond the whiteboard. 

WOD – October 15, 2018

This is the first workout for the Nutrition Challenge!  This challenge is open to anyone, even if you aren’t a member at SCCF, and even if you don’t workout!  Tuesday and Wednesday will be workouts 2 and 3.  This Thursday, Friday, and Saturday will be the biometric testing.  And this Sunday at 1pm is the Kickoff Seminar to begin the challenge!  To sign up for the challenge –

CLICK HERE

Work Out of the Day


“NC WOD 1”

4 rounds for time of:
400m run
15 burpees
*15min time cap

then,

For time:
800m run
40 front squats, 135/95lb
40 lateral bar burpees
*10min time cap

Post time to beyond the whiteboard.

WOD – October 13, 2018

Today’s WOD is at 930am and noon!

Work Out of the Day


In teams of 2,
3 rounds for time of:
120 double unders
60 medball situps, 20/14lb
30 back squats
15 synchronized burpees
*add weight to squat each round – 135/95lb, 185/125lb, 225/155lb (from rack)

Post time to beyond the whiteboard.  

WOD – October 12, 2018

Work Out of the Day


                                                                                                                                                                                                               

“Nate”

Complete as many rounds in twenty minutes as you can of:

2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell swings, 70/53lb

Post rounds completed to beyond the whiteboard.

Chief Petty Officer Nate Hardy was killed Sunday February 4th, 2008 during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.  During Nate’s first deployment with DEVGRU, as an assaulter during a typical nighttime direct action raid in Iraq against an Al-Qaeda cell, Nate was the second man on the stack to enter the enemy-held building. Upon breaching, Nate and the lead man, Mike Koch, were engaged by enemy small arms fire. Mike and Nate were immediately hit. Mortally wounded, Nate engaged and killed the enemy fighters while dragging his wounded teammate to safety. In his final moments in this world, Nate held on to life long enough to pull Koch to safety. He died that night of February 4th, 2008 with his brother-in-arms Chief Petty Officer Michael E. Koch at his side. As they fought and died side-by-side, Mike and Nate are buried side-by-side to each other at Arlington National Cemetery.

 

WOD – October 9, 2018

Work Out of the Day


Tabata Toes to Bar
1min rest
Tabata Pushups
1min rest
Tabata Sumo Deadlift High Pull, 75/55lb
1min rest
Tabata Situps
1min rest
Tabata Push Press, 75/55lb

Post reps for each movement and total reps to beyond the whiteboard.