WOD – October 20, 2016

Yoga is today at 11am and weightlifting is at 730pm!

Work Out of the Day

4 rounds for max reps in 4 minutes of:

25m handstand walk or bear crawl

50m sled push, 225/150lb

100m farmers carry, 53/35lb kbs

200/150m row

max rep rope climbs

Rest 2 minutes

Post reps completed to beyond the whiteboard.

WOD – September 12, 2016


Work Out of the Day

Overhead Squat 3-3-3-3-3

Then,

2010 Northwest Regional Event 1

3 rounds for time of:

10 overhead squats, 135/95lb

50 double unders

Post loads and time to beyond the whiteboard.

 

WOD – September 9, 2016

This is the last workout for the Fall Fit Challenge!  If you still need to get measured please call or make an appointment with one of our coaches.  There will be nutrition Q & A before the workout today.

Work Out of the Day

“Kelly”

5 rounds for time of:

400m run

30 box jumps, 24/20″

30 wallballs, 20/14lb

Post time to beyond the whiteboard.

WOD – August 12, 2016

Work Out of the Day

In teams of 2 – HERO-SFCJaredMonti

Monti

5 rounds for time of:
50 step-ups with 45/35lb. barbell, 20-in. box
15 cleans, 135/95lb
50 step-ups with 45/35lb. barbell, 20-in. box
10 snatches, 135/95lb

Post time to comments.


Sgt. 1st Class Jared C. Monti, 30, of Raynham, Massachusetts, was killed on June 21, 2006, during combat operations in Gowardesh, Afghanistan. Monti was assigned to the 3rd Squadron, 71st Calvary, 3rd Brigade Combat Team, 10th Mountain Division in Fort Drum, New York. He was awarded the Medal of Honor on Sept. 17, 2009.

Monti is survived by his parents, Paul and Janet; brother, Timothy; and sister, Niccole.

WOD – July 29, 2016

The Nevada Police and Fire Games SCCF Fit Challenge is this Saturday!  Click here for all the event info!  Come down and show your support for all our athletes and for all of our brave law enforcement officers and firefighters that serve our community every day!

Weightlifting class is this morning at 11am!

Work Out of the Day

150917 Mainsite WOD

5 rounds, each for time, of:

Row 750/600 meters

Rest 3 minutes

or

5 rounds, each for time, of:

Run 800 meters

Rest 3 minutes

Post each row or run time to comments.

WOD – July 18, 2016

Work Out of the Day

Back Squat 3-3-3-3-3

then,

“Rxd Unbroken”

For time:
10 double unders
5 burpees
20 double unders 
5 burpees
30 double unders
5 burpees
40 double unders
5 burpees
50 double unders
5 burpees
40 double unders
5 burpees
30 double unders
5 burpees
20 double unders
5 burpees
10 double unders

Each set of double unders must be performed unbroken.  The set must be restarted if the rope stops.  Post loads and time to beyond the whiteboard.

WOD – May 4, 2016

Work Out of the Day

1 max set of strict pullups

then,

1 minute max rep pullups

1 minute max rep box jumps, 24/20″

1 minute max rep kb swings, 53/35lbs

1 minute rest

2 minute max rep pullups

2 minute max rep box jumps, 24/20″

2 minute max rep kb swings, 53/35lbs

2 minute rest

3 minute max rep pullups

3 minute max rep box jumps, 24/20″

3 minute max rep kb swings, 53/35lbs

Post reps completed for each movement to beyond the whiteboard.

WOD – April 26, 2016

Congrats to Resa for for doing so awesome in the masters qualifier.  She had never even done a ring dip a week ago.  She completed all 21 at the end of wod 4 and she prd her deadlift at 212lbs!  She is the 79th fittest woman in the world at 55+ and we are so proud of her!

We have yoga today at 430pm with Renee!

We are closed this Friday Night for the Friday Night lights Event!

Work Out of the Day

“Gymnasty Clean Up”

Every 2 minutes on the minute for 30 minutes:

5 handstand pushups

10 pistols

5 chest to bar pullups

1 power clean (must increase weight each set)

When the athlete can no longer complete the round within the 2 minutes, they continue and count total rounds.  Post load and rounds completed to beyond the whiteboard.

WOD – April 21, 2016

We are officially going back to regionals! Our team of Sarah Kyle Suzie Jarett Melissa and Billy will be competing in Dallas on May 13th! I’m so proud of our team and the fact that they have all been a part of our box for at least 3 years and worked so hard and grown together at SinCity CrossFit. And I would like to thank all the other members at our box that pushed us in training every day.

We finished 12th in the region of nevada utah arizona colorado and new mexico. And will be competing against the 50 best teams from those states as well as Texas and the whole continent of south america! We are stoked to represent SCCF and do our best to make it to the games!

Work Out of the Day

“Core Meltdown”

5 rounds for time of:

20 pushups

25 down ups

30 grasshoppers

35 situps

1 minute plank hold

2 minute rest

Post total time to beyond the whiteboard.