WOD – May 27, 2019

Every year on Memorial Day Americans honor those who have given their lives serving the United States Armed Forces. At SinCity CrossFit we have a tradition of completing the Hero workout “Murph”, which is named after Lt Michael Murphy. It’s a very tough workout, but we can customize the workout in many ways, and it can even be done as a team of 2. The only workout times available today are 630am, 8am, 930am, and 11am. 

Work Out of the Day


                                                                                                                                                                 

“Murph”

For time:
1 mile run
100 pullups
200 pushups
30o squats
1 mile run
*Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you have a 20/14lb vest bring it and wear it.

Post time to beyond the whiteboard.

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. For his selfless leadership, courageous actions and extraordinary devotion to duty, LT. Michael P. Murphy was posthumously awarded the Medal of Honor, the first service member to receive the medal for service in Afghanistan, and the first Navy recipient of the medal since Vietnam.

 

 

WOD – May 24, 2019

We are open normal hours this weekend.  Memorial Day Murph times are 630am, 8am, 930am, and 11am!

Work Out of the Day


Bench Press 5-5-5-5-5

then, 

“G.I. Jane”

100 burpee pullups for time

or 

“Centaur”

100 thrusters for time, 95/65lb

Post loads and time to beyond the whiteboard.  

WOD – May 23, 2018

Work Out of the Day


“Pulmonary Pump”

3 rounds of:
800m run or 3000/2400m bike
3 minute rest
3 minute amrap:
10 dumbbell power snatches, 50/35lb
30 double unders
3 minutes rest

Post run times and total reps completed to beyond the whiteboard. 

WOD – May 22, 2019

Work Out of the Day


Back Squat 4-4-4-4-4

then,

“Rad” 

For time:
30 handstand pushups
40/32 calorie row
50 burpees
60 ft dumbbell walking lunge, 100/70lb

Post loads and time to beyond the whiteboard.  

 

 

 

 

 

WOD – May 20. 2019

Work Out of the Day


“Breaking Murph”

As many rounds as possible in 40 minutes of:
1 round of Cindy
300m run
1 round of Cindy
1 minute rest

*20/14lb vest is optional

Post rounds completed to beyond the whiteboard.  1 round of Cindy = 5 pullups, 10 pushups, and 15 squats.    

 

 

WOD – May 18, 2019

Join us today for open gym 8am to noon, and wods at 8am and 930am!

Work Out of the Day


1 mile run for time

Or

2k row for time

Rest 5 minutes , then

“Deadly Ropes”

5 rounds for time of:

2 rope climbs

4 deadlifts, 315/205

8 bar facing burpees

Post times to beyond the whiteboard. 

 

 

WOD – May 17, 2019

Today we will be doing a special workout in honor of a friend that past away recently, losing his battle with cancer.  Please check out his workout and story below. 

Work Out of the Day


                                                                                                  

“Elliott”

3 rounds for max reps in 5 minutes of:
9 Power Cleans, 135/95lbs
14 Wall Balls, 20/14lbs
20 Box Jumps, 24/20″
12 Handstand Pushups
1 minute rest
 
Restart at power cleans after each rest.  Post total reps to beyond the whiteboard.

7 Years ago a boy from Vegas names Elliot Ortega began his battle with cancer. We had a fundraiser for him in November of 2012. We had over 200 people attend and about 160 people participate in Elliott’s workout! Both SinCity CrossFit, SinCity CrossFit South, and CrossFit Spangdahlem in Germany programmed “Elliott” and contributed donations. We are humbled by the strong community of CrossFitters with which we get to train every day. We set out with the goal of helping Elliott and his family in any way we could, and the response was overwhelming. Everyone came together to donate in some way and at the end of the week, our final count came to $8,052.00!!!!!!

Later on after he received his new liver, he was diagnosed with the worst type of Leukemia (AML).  Elliott fought for his life like a champ again and again over the last 7 years. He battled 3 different types of cancer, liver transplant and 2 bone marrow transplants. His family held garage sales over the years to pay for his cancer treatments.  Unfortunately, on April 18, 2019 Elliot’s fight with cancer came to an end. There is a memorial and celebration of his life on Saturday May 18th in Kansas City. Here at SinCity CrossFit we will be remembering and honoring him by once again performing the “Elliott” workout.  Click here to for the family’s go fund me page – Elliott

 

WOD – May 16, 2019

Work Out of the Day


Turkish Get Up 3-3-3

then,

“Shuttle Bell”

For time:
10 shuttle sprints, 25ft
40 russian kb swings, 53/35lb
10 shuttle sprints, 25ft
30 kb lunges, 53/35lb
10 shuttle sprints, 25ft
20 turkish get ups, 53/35lb
10 shuttle sprints, 25ft
30 kb lunges, 53/35lb
10 shuttle sprints, 25ft
40 russian kb swings, 53/35lb
10 shuttle sprints, 25ft

Post loads and time to beyond the whiteboard.

WOD – May 15, 2019

Work Out of the Day


Front Squat 5-5-5-5-5

then,

“Autoignition”

For time:
50/40 calorie bike
1 minute rest
40 toes to bar
1 minute rest
40/32 calorie row
1 minute rest
50 situps

Post loads and time to beyond the whiteboard.