WOD – April 3, 2015

Work Out of the Day

 

Overhead Squat 5-5-5

then,

3 rounds for time of:

10 overhead squats, 135/95lbs

10 lateral bar burpees

15 deadlifts, 135/95lbs

10 lateral bar burpees

Post time to beyond the whiteboard.

Basics

Max Effort Wallball Shots, 20/14lbs

then,

3 rounds for time of:

20 overhead walking lunge, 20/14lbs

10 burpees

15 kb swings, 53/35lbs

10 burpees

Post time to beyond the whiteboard.

WOD – April 2, 2015

*Yoga is cancelled this morning*

Work Out of the Day

“Slow Down”

For time:

500m row

50 box jumps, 20″

25 situps

75 double unders

25 situps

800m run

25 situps

75 double unders

25 situps

box jumps, 20″

500m row

Post time to beyond the whiteboard.

 

Basics

Same as above

WOD – March 31, 2015

The CrossFit Open is finally over!  Congrats to all of our members that completed every workout and put forth their best effort!  It was awesome to see so many PRs and firsts through out the last 5 weeks.  We are so proud of all of you.  It’s still to early to tell if our team made regionals, but we will keep you all updated on that.  Now it’s time to focus on training our weaknesses, having fun,  and preparing for the next challenge or competition that comes up!

Work Out of the Day

 

Back Squat 3-3-3-3-3

then,

50-40-30-20-10 reps for time of:

air squats

situps

Post loads and time to beyond the whiteboard.

Basics

800m run for time

then,

2000m row for time

then,

50-40-30-20-10 reps for time of:

air squats

situps

Post loads and time to beyond the whiteboard.

WOD – March 30, 2015

Congratulations to Zhar, Angela, Tim, Daniel, Paul, Rosa, Josh, Jill, Nick, Joanna, Chris, and Ernie!  They all just finished the skills program and will be switching over to WODS this week!

Congratulations to SinCity CrossFit South for winning the Dodgeball tournament and taking home the golden kettlebell!

Work Out of the Day

2 rounds for time of:

400m run

30 power cleans, 115/75lbs

30 toes to bar

400m run

30 shoulder to overhead, 115/75lbs

30 pullups

Post time to beyond the whiteboard.

Basics

2 rounds for time of:

400m run

30 kb swings, 53/35lbs

30 pushups

400m run

30 ball slams, 30/20lbs

30 situps

Post time to beyond the whiteboard.

 

WOD – March 28, 2015

Way to finish out the open last night with 15.5!   

We have open gym today from 9am to noon for anyone that needs to make it up!

Our SCCF sports series returns today with CrossFit Dodgeball!  Everyone from SCCF or South is welcome to come and throwdown.  We will pick teams and have a tournament.  The team that wins the tournament will take back the golden kettle bell to their box!  

Work Out of the Day

 

Make up a workout you missed this week

then,

“CrossFit Dodgeball!”

The Court:

  • 60′ x 30′.  Each have is 30′ x 30′.
  • Neutral Zone in the middle is 4′ x 30′
  • Attack Lines are 10′ from center line

Equipment:

  • 6 regulation dodgeballs

Players:

  • Teams consist of 6 players
  • 1 substitute is aloud
  • At least 2 men and 2 women must be on the court
  • No substitutions may be made during game

Game Type:

  • 6 minute timed games.
  • 3 minute halfs
  • 1 minute halftime break
  • 2 minute overtime if tied at the end of regulation

Rules:

  • Play begins with all players behind their team endline
  • Rush occurs at the beginning of each half or rest.  At least one player from each team must rush.
  • Players may grab as many balls as they want
  • Players may not grab other players or slide into them
  • Crossing over the neutral zone will result in an out
  • Players must bring or pass the ball back behind their own attack line before that ball is “in play”
  • A player is “out” when a ball hits any part of their body
  • A player is “out” if they are hit by a ball rebounding off another player
  • A player is “out” if a defending player catches the ball they have thrown
  • Players may block balls using their own ball and if it pops up in the air it is considered a live ball
  • If stalling occurs then the game will be stopped and the opposing team will start with all the balls
  • If both teams are stalling a reset will occur
  • If a player steps out of bounds or over the neutral zone line they will be “out”
  • If momentum carries you out of bounds while completing a catch, you are still in if you catch it.
  • When a player is out they will be able to come back in when their teammate catches a ball, or when they complete their choice of:
    • 15 wallballs, 20/14lbs
    • 5 burpee box jumps, 24/20″
    • 10 thrusters, 75/55lbs
    • 100m run
    • 10 ground to overhead, 75/55lbs
    • 10 toes to bar
    • 15 kb swings, 53/35lbs
    • 3 rope climbs
    • 15 sumo deadlift high pull, 75/55lbs
    • 15 pullups
    • 10 squat cleans, 75/55lbs
    • 3 muscle ups
  • Once that movement is complete, the same team may not repeat it in that game
  • All the equipment for the movements will be on the court
  • If all of the players on a team are out, the other team wins
  • The team with the most players at the end of regulation wins
  • We will play a double elimination tournament to see which box gets the golden kb

Dodgeball Court Layout – Click Here

 

WOD – March 27, 2015

*Today our latest wod class is 330pm and the final basics is 430pm!  We will be heading up to South SinCity CrossFit to do 15.5 up there!  Every one is welcome whether you’re registered for the open or just wanting to hit up a great workout with everyone. We’re going to have the BBQ going so bring your friends and fam to come and cheer on the SinCity athletes as they close out this years open!*

Work Out of the Day

 

5 x 1 Squat Clean + 1 Front Squat + 1 Push Press + 1 Thruster + 1 Jerk

then,

“CrossFit Open 15.5”

27-21-15-9 reps for time of:

row for calories

thrusters, 95/65lbs (scaled=65/45lbs)

Post time to games.crossfit.com and beyond the whiteboard.

Basics

27-21-15-9 reps for time of:

row for calories

2 x wallballs, 14/10lbs

Post time to beyond the whiteboard.

WOD – March 26, 2015

*Come down and watch the final open workout announcement at 5pm!*

**This Friday our latest wod class is 330pm and the final basics is 430pm!  We will be heading up to South SinCity CrossFit to do 15.5 up there!  Come down and workout and stay for some paleo BBQ!**

Work Out of the Day

“Double Team Angie” 

In teams of 2 for time:

100 air squats

100 situps

100 pushups

100 pullups

100 pushups

100 situps

100 air squats

While one partner works through the movements the other runs 200m.  Post time to beyond the whiteboard.

Basics

Same as above

WOD – March 25, 2015

*There is no gymnastics class tonight*

Work Out of the Day

 

“Filthy Fifty”

For time:
50 Box jump, 24/20″
50 Jumping pull-ups
50 Kettlebell swings, 35/20lb
50 Walking Lunges
50 Knees to elbows
50 Push press, 45/35lbs
50 Back extensions
50 Wall ball shots, 20/14lbs
50 Burpees
50 Double unders

Post time to comments.

 

Basics

5 rounds for time of:

10 wallballs, 20/14lbs

10 burpees

10 medicine ball cleans, 20/14lbs

10 box jumps, 24/20″

10 air squats

1 minute rest

Post time to beyond the whiteboard.