WOD – September 24, 2019

Work Out of the Day


“Sandman”

For time:
50 kb swings, 53/35lb
400m run
25 kb swing, 70/53lb
300m sandbag run, 45/30lb
25 sandbag burpee, 45/30lb
200m sandbag bear hug carry, 100/70lb
25 sandbag cleans, 100/70lb
300m sandbag run, 45/30lb
25 burpees
400m run
50 ball slams, 30/20lb

Post time to beyond the whiteboard. 

 

WOD – September 21, 2019

Today is #FWFD Fitness with a friend day!  Bring anyone to workout with you, even if they have never tried crossfit for the 8am or 930am class!

Work Out of the Day


“Dumbbell Pyramid”

In teams of 2, 
for time:
30 synchro db snatches, 50/35lb
50 situps – db deadlift hold, 100/70lb
40/32 calorie row
50 situps – db deadlift hold, 100/70lb
40 db burpee deadlifts, 100/70lb
50 situps – db deadlift hold, 100/70lb
40/32 calorie row
50 situps – db deadlift hold, 100/70lb
30 synchro db snatches, 50/35lb

Post times to beyond the whiteboard.  

WOD – September 20, 2019

Today’s wod can be done in teams or on your own!
Saturday is Fitness with a Friend!  Bring a friend to workout with you even, if they have never done CrossFit.  

Work Out of the Day


Thruster 5-5-5-5-5

then,                                                                                                                                                                           

Holbrook

Ten rounds, each for time of:
5 Thruster, 115/75lb
10 Pull-ups
100m Sprint
Rest 1 minute

Post loads and time to beyond the whiteboard.

U.S. Army Captain Jason Holbrook, 28, of Burnet, Texas, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based out of Fort Bragg, North Carolina, was killed on July 29th, 2010 in Tsagay, Afghanistan when insurgents attacked his vehicle with an improvised explosive device. He is survived by his wife Heather Holbrook and his parents Joan and James Holbrook.

WOD – September 18, 2019

Work Out of the Day


Bar Muscle Up Practice

then,

“Vacuum Chamber”

As many reps as possible in 15 minutes:
60/50 calorie row
50 wallballs, 20/14lb
40 toes to bar
30 front squats, 135/95lb
20 bar muscle ups

then, 

“Ab Finisher 2”

For time:
75 medicine ball situps, 14/10lb

 

Post reps completed to beyond the whiteboard.  

WOD – September 17. 2019

Work Out of the Day


Find 1RM Shoulder Press

then,

“Dionysus AKA Bacchus”

5 rounds for max reps of – 
– strict handstand pushups
– deadlifts, 225/155lb
*deadlifts are completed right after pushups, but rest as long as necessary after each round

Post loads and reps completed to beyond the whiteboard. 

WOD – September 16, 2019

Work Out of the Day


Snatch 1-1-1-1-1-1-1-1

then,

“Triple Plated”

For time:
60 plate jumps, 4″
30 weighted step ups, 45lb, 24/20″
30 power snatches, 115/75lb
rest 2 minutes
60 plate jumps, 4″
30 weighted step ups, 45lb, 24/20″
20 overhead squats, 115/75lb
rest 2 minutes
60 plate jumps, 4″
30 weighted step ups, 45lb, 24/20″
10 squat snatches, 115/75lb

Post loads and times to beyond the whiteboard.  

WOD – September 14, 2019

The Granite Games Fall Throwdown at SinCity CrossFit is today from 9am to 3pm!  

Come down and cheer on your friends as they compete to find the fittest team of 3!  Foodie Fit LV will be here with breakfast, coffee, and lunch so bring your appetite!    

Here is the link to the live leaderboard where you can also see what time you favorite team will be working out – Leaderboard

Here is the event timeline – 

 

Thank you to all of our awesome sponsors and our amazing volunteers!

 

Below are the workouts that all athletes will be completing:

WOD – September 14, 2019

Work Out of the Day


50 burpees for time

then, 

4 rounds, each for time of:
400m run
rest as needed between runs

then,

4 rounds, each for time of:
500/400m row
rest as needed between rows

Post times to beyond the whiteboard.