WOD – May 22, 2015

Work Out of the Day

 

As many rounds as possible in 15 minutes of:

15 overhead squats, 95/65lbs

15 burpees

15 box jumps, 24/20″

then,

Tabata double unders

Post rounds and reps to beyond the whiteboard.

 

 

Basics

As many rounds as possible in 15 minutes of:

15 overhead walking lunges, 20/14lbs

15 burpees

15 box jumps, 24/20″

Post rounds and reps to beyond the whiteboard.

WOD – May 20, 2015

Work Out of the Day

 

Front Squat 2-2-2-2-2-2-2

then,

120803 Mainsite WOD

For time:

30 thrusters, 75/55lbs

3 rope climbs

20 thrusters, 75/55lbs

2 rope climbs

10 thrusters, 75/55lbs

1 rope climb

Post loads and time to beyond the whiteboard.

Basics

For time:

50 wallballs, 20/14lbs

10 jumping pullups

40 wallballs, 20/14lbs

20 jumping pullups

30 wallballs, 20/14lbs

30 jumping pullups

20 wallballs, 20/14lbs

40 jumping pullups

10 wallballs, 20/14lbs

50 jumping pullups

Post time to beyond the whiteboard.

WOD – May 19, 2015

I want to give a shout out to all our members that competed on Saturday at the Axle CrossFit Showdown!  Javi took home first place in the men’s scaled division!  This was his first time competing individually and he looked like a pro out there.  He dominated the competition, placing top 5 in every workout and getting two second place finishes!  Noe also got 1st place in a very close women’s division!  She was super consistent all day coming in second on every workout going into the last one.  But She had to get first on the last workout to seal the deal, and she did it by 1 second in a nailbiter of a workout!  Erika did amazing in her first ever CrossFit competition, making it to the final workout and finishing 6th place overall!  Kayla, Eric, and Marco also competed individually for the first time and did great finishing 9th, 15th, and 24th!  Jake and Brennan also worked their butts off and represented SCCF well in the men’s rx division!  Thanks to Axle CrossFit for a fun event!  Everyone had a great time and showed great sportsmanship as always!

Join us for CrossFit Yoga with Renee tonight at 530pm!

Work Out of the Day

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

then,

“2 Minute Defense”

5 rounds of:

1 Power Clean, 135/85 lbs

3 Hang Squat Cleans, 135/85 lbs

2 Push Jerks, 135/85 lbs

200ft Sprint

After the 5 rounds, rest 2 minutes.  Repeat 5 rounds.  Post total time and lifts to beyond the whiteboard.

noe podium.jpg SCCF Tent.jpg javi podium.jpgbrennan kbs.jpg jake 265.jpg billy kb snatch.jpgkayla jerk.jpg marcos cnj.jpg noe c n j.jpgEric jerk.jpg monday times.jpg javi 215.jpg

 400m run for time

rest 30 seconds

400m run for time

then,

3 rounds for max reps in 5 minutes of:

400m run

25 ball slams, 30/20lb

max rep burpees

1 minute rest

Post times and reps to beyond the whiteboard.

WOD – May 18, 2015

Congratulations to Coach Shain who is now a Doctor of Osteopathic Medicine!  Also, congrats to all of our members (Henry Lok, Patrick Ng, Henry Lok, and JD Feltenberger) that graduated this weekend from Touro University!  We are so thankful to have these amazing individuals as part of our community!  The hard work that they put in to achieve what they have is inspirational to us all.

Work Out of the Day

2015 Regional Event 6

5 rounds for time of:
Row 25 calories
16 chest-to-bar pull-ups
9 strict handstand push-ups

Post time to beyond the whiteboard.

 

Basics

5 rounds for time of:

Row 25 calories

16 pushups

9 burpees

Post time to beyond the whiteboard.

WOD – May 15, 2015

Work Out of the Day

 

Max Rep Situps in 2 minutes

then,

Deadlift 3-3-3-3-3

then,

“Sham”

7 rounds for time of:
11 body-weight deadlifts
100-meter sprint

then,

Max Rep Situps in 2 minutes

Post reps load and time to beyond the whiteboard.

Air Force Staff Sgt. David “Sham” Wieger, 28, of North Huntingdon, Pennsylvania, a special agent for the Air Force of Special Investigations, Detachment 303, Travis Air Force Base, California, died Nov. 1, 2007, near Balad Air Base, Iraq, of wounds sustained from an improvised explosive device that struck his vehicle. Wieger is survived by his parents, Michael and Loreene; brother, Michael; sister-in-law, Brenda; and many aunts, uncles and cousins.

 

Basics

Max Rep Situps in 2 minutes

then,

Max Row for Calories in 5 minutes

then,

7 rounds for time of:
11 kb swings, 53/35lbs
100-meter sprint

Max Rep Situps in 2 minutes

Post reps and time to comments.

WOD – May 12, 2015

*There is no gymnastics class tonight*

Work Out of the Day

Hang Power Snatch 3-3-3-3-3

then,

For time:

400m run

10 power snatch

400m run

10 power snatch

400m run

10 power snatch

400m run

Post loads and time to beyond the whiteboard.

Basics

3 rounds for max reps of:

2 minute max wallballs, 20/14lb

rest as needed

then,

4 rounds for time of:

10 wallballs, 20/14lbs

20 jumping pullups

Post reps and time to beyond the whiteboard.

WOD – May 12, 2014

Come join Renee for CrossFit yoga today at 530pm!

We have gymnastics Thursday morning at 11am and Saturday morning at 8am!  There is no longer gymnastics class on Wednesdays.

Work Out of the Day

Muscle Up Practice

then,

As many rounds as possible in 20 minutes of:

3 muscle ups

9 front squats, 135/95lbs

6 handstand pushups

12 medicine ball cleans, 20/14lbs

Post rounds completed to beyond the whiteboard.

Basics

As many rounds as possible in 20 minutes of:

5 medicine ball cleans, 30/20lb

15 pushups

10 ball slams, 30/20lb

20 situps

Post rounds completed to beyond the whiteboard.

WOD – May 11, 2015

Congratulations to Bobbie and Sarah who took home first place in the women’s advanced division at the Frogman Challenge on Saturday!  They took first place in all 4 events!  We also want to give a shout out to Jon and Jason from SCCF South who took first place in the men’s intermediate division!

We would also like to recognize Jake P for getting his level 1 CrossFit certification last week and Bruce for getting his level 1 last month as well!  It’s awesome to see our members growing as crossfitters, athletes, and coaches!

Work Out of the Day

 

Back Squat 3-3-3-3-3

then,

“Baseline”

For time:

500m row

40 air quats

30 sit-ups

20 push-ups

10 pull-ups

Post loads and time to beyond the whiteboard.

Basics

As many rounds as possible in 25 minutes of:

500m row or 400m run

40 air squats

30 box jumps, 24/20″

20 kb swings, 53/35lbs

10 burpees

Post rounds completed to beyond the whiteboard.