WOD – December 31, 2015

Our only workout times today are 5am, 6am, 9am, 10am, and 11am!

 

Work Out of the Day

“Final Countdown”

In teams of 2 for time:

10-9-8-7-6-5-4-3-2-1 reps of-

thrusters-95/65lbs
pullups
power snatch, 95/65lbs
toes 2 bar
overhead squat, 95/65lbs
burpees
clean and jerk, 95/65lbs
box jump, 24/20″
kb swing, 53/35lbs
Ghd situp or V up

Athletes work together to accumulate reps.  One athlete works while the other rests.  They may switch off at any time during the workout.  Post time to beyond the whiteboard.

February 11, 2017 – Valentine’s Day Massacre Team Comp

Here are the final results – RX Leaderboard  Scaled Leaderboard

 
 
This year the V day Massacre will have a scaled and an Rx division!  It will consist of 4 workouts and a 5th final for the top 8 teams. It is $100 to register and there will be 90 spots available.  Each team will consist of one man and one woman.  Once again, we will crown the fittest couple in Vegas!  Below is the timeline for the day, the heat lists, and the workouts!

 

WOD – July 4, 2015

Happy Independence Day !!!  

Come celebrate by honoring 2 heroes that paid that made the ultimate sacrifice for our country!

Today we have basics workout at 9:00am and WOD at 10:15am!

Work Out of the Day

“Manion + Wittman”          

In teams of 2 for time:

7 rounds of –

400m run

29 back squats, 135/95lb

then,

7 rounds of –

15 kb swings, 53/35lbs

15 power cleans, 95/65lbs

15 box jumps, 24/20″

Post time to beyond the whiteboard.  On Manion portion they must alternate 200m runs and they can share the back squats however they want.  On the Wittman portion they must alternate on every movement.

First Lieutenant Travis Manion, 26, of Doylestown, Pennsylvania, assigned to 1st Reconnaissance Battalion, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, California, was killed by sniper fire on April 29, 2007 while fighting against an enemy ambush in Anbar Province, Iraq. He is survived by his father, Colonel Tom Manion, mother Janet Manion, and sister Ryan Borek.

U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, Colorado, was killed on February 13, 2010, when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan. He is survived by his daughters Miah and Ariauna, wife Karyn, siblings Robert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church.

Basics

In teams of 2 for time:

10 rounds of:

150m run, 20/14lb ball

7 kb swings, 53/35lbs

7 burpees

7 wallballs, 20/14lbs

Post time to beyond the whiteboard.  Athletes must run together and share 1 medicine ball.  They must alternate movements every round.

WOD – June 26, 2015

Work Out of the Day

 

“Granite Games Qualifier 15.2”

On a 20 minute clock complet the following:

15.2A – Part 1 (0:00-6:00)
6 minutes to find:
1-Rep Max Snatch

15.2B – (6:01-14:00)
As many reps as possible in 8 minutes of:
30 Double Unders
15 Chest-to-Bar Pull-ups
30 Double Unders
15 Toes-to-Bar

15.2A – Part 2 (14:01-20:00)
6 minutes to find:
1-Rep Max Snatch

Total Time: 20 Minutes

Post time to beyond the whiteboard and Granite Games.

Basics

As many reps and rounds as possible in 20 minutes of:

3 minutes –

Kb front squats, 53/35lbs

then,

3 minutes –

Kb swings, 53/35lbs

then,

As many rounds as possible in 8 minutes of:

60 singles

15 hanging knee raises

then,

3 minutes –

Kb swings, 53/35lbs

then,

3 minutes –

Kb front squats, 53/35lbs

 

Post reps completed to beyond the whiteboard.

WOD – June 2, 2015

*We have yoga today and wed at 530pm this week!*

Work Out of the Day

 

Pause front Squat 3-3-3-3-3 (3 seconds)

then,

As many reps as possible in 10 minutes of:

30 double unders

25 air squats

20 double unders

15 pushups

10 double unders

5 ring dips

Post loads and times to beyond the whiteboard.

Basics

10 rounds for time:

100m run

30 seconds rest

then,

2 minutes max rep air squats

then,

As many rounds as possible in 10 minutes of:

60 singles

25 air squats

40 singles

15 pushups

20 singles

5 clapping pushups

Post time and rounds to beyond the whiteboard.

WOD – May 30, 2015

*Open Gym today is 8am to 11am!*

**Yoga and Gymnastics class are cancelled**

***Goodluck to Lori, Oluchi, Jay, Brian, Thomas, Ken, Sarah, and Jake! They are cimpeting at the Barbell Beatdown today at This Is CrossFit! Come down and show your support SCCF!***

Work Out of the Day

Make up a workout you missed this week

Or

“21-15-9 COMPLEX”

For time:
8 deadlifts (155 / 115 lb.)
7 cleans (155 / 115 lb.)
6 snatches (155 / 115 lb.)
8 pull-ups
7 chest-to-bar pull-ups
6 bar muscle-ups
6 deadlifts (155 / 115 lb.)
5 cleans (155 / 115 lb.)
4 snatches (155 / 115 lb.)
6 pull-ups
5 chest-to-bar pull-ups
4 bar muscle-ups
4 deadlifts (155 / 115 lb.)
3 cleans (155 / 115 lb.)
2 snatches (155 / 115 lb.)
4 pull-ups
3 chest-to-bar pull-ups
2 bar muscle-ups

Post time to beyond the whiteboard.

 

WOD – May 27, 2015

Work Out of the Day

Back Squat 10-5-3-1-1-1-3-5-10

Then,

As many reps as possible in 15 minutes of:

1 minute box jumps, 24/20″
2 minutes kb swings, 70/53lb
3 minutes burpees
4 minutes front squats, 70/53lb
5 minutes burpee box jumps, 24/20″

Post loads and reps to beyond the whiteboard.

Basics

10 rounds for time of:
100m row
10 second rest

Then,

As many reps as possible in 15 minutes of:
1 minute box jumps, 24/20″
2 minutes kb swings, 53/35lb
3 minutes burpees
4 minutes front squats, 53/35lb
5 minutes burpee box jumps, 24/20″

Post total time and reps to beyond the whiteboard.

WOD – April 11, 2015

*Open gym today is from 9am to noon.  All South members are welcome as always.  Yoga is at 9am.  Gymnastics class is cancelled*

**Today South SinCity CrossFit is hosting the AAU Olympic Weightlifting/Powerlifting competition. The Oly competition will be from 9am-12pm and the Powerlifting will be from 12pm-3pm. Goodluck to Coach Derrick, Melissa, and Sarah V, from SCCF, and Coach TJ, Coach Courtney, Sara B, and Koa from SC South who will all be competing.  Spectators are free so come down and cheer everyone on!!**

Work Out of the Day

 

Make up a workout you missed this week

or

Find 1rm Snatch

then,

Find 1rm Clean & Jerk

then,

Find 3rm Front Squat

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