WOD – April 3, 2020

Check out your beyond the whiteboard app for the whiteboard brief, at home versions for today, and movement videos. 

Work Out of the Day


5 sets of –

1 Snatch + 2 Overhead Squats

then,                                                                                                                                                                                                                         

“Josh”

For time:
21 Overhead Squats, 95/65 lbs
42 Pull-ups
15 Overhead Squats, 95/65 lbs
30 Pull-ups
9 Overhead Squats, 95/65 lbs
18 Pull-ups

U.S. Army Staff Sgt. Joshua Hager, 29, of Broomfield, Colorado, was killed Thursday, Feb. 22, 2007, when an improvised explosive device detonated near his Humvee during combat operations in Ramadi, Iraq. Prior to his death, Hager was serving in the 1st Battalion, 9th Infantry Regiment, 2nd Brigade Combat Team, 2nd Infantry Division in Fort Carson, Colorado.

Post loads and time to beyond the whiteboard.  

WOD – April 2, 2020

Check you beyond the whiteboard app for the at home workouts!

Work Out of the Day


“3/21/12 SCCF WOD”

5 rounds for time of:
21 kb swings, 53/35lb
200m run
21 box jumps, 24/20″
250/200m row

Post time to beyond the whiteboard.  

WOD – April 1, 2020

Today will be the last workout ever for sincitycrossfit.com.  Unfortunately, SCCF will be forced to shutdown permanently because of the Coronavirus.  

Work Out of the Day


“Shutdown”

For time:
10 burpees
20 burpees
30 burpees
40 burpees
50 burpees
60 burpees
70 burpees
80 burpees
90 burpees
100 burpees
90 burpees
80 burpees
70 burpees
60 burpees
50 burpees
40 burpees
30 burpees
20 burpees
10 burpees
*run 400m between each set
**perform 25 extra burpees each time you have to rest

Post time to beyond the whiteboard.  

April Fools!

 

We ain’t goin’ nowhere!  Check your beyond the whiteboard app for the real workout of the day!

WOD – March 31, 2020

Kids PE online starts this Wednesday at 1pm!
730am, 1030am, 430pm, and 630pm online workout times today!  Check your btwb app for the at home versions of this workout!

Work Out of the Day


“Inversion Therapy”

As many reps as possible in 7 minutes of:
burpees
Rest 3 minutes, then

As many reps in 7 minutes of:
3 inverted burpees
3 power cleans, 135/95lb
6 inverted burpees
6 power cleans, 135/95lb

Rest 3 minutes, then

As many reps in 7 minutes of:
3 strict handstand pushups
3 deadlfits, 225/155lb
6 strict handstand pushups
6 deadlfits, 225/155lb

Post reps completed for each part to beyond the whiteboard.

WOD – March 30, 2020

Online zoom classes this week at 730am, 1030am, 430pm, and 630pm.  Checkout all the at home options, wod briefs, and demo videos on your beyond the whiteboard app!

Work Out of the Day


Front Squat 10-10-10

then,

“Quad Rally”

For time:
800m run
60 front rack step ups, 45/35lb
400m run
20 pistols

Post loads and time to beyond the whiteboard.  

WOD – March 28, 2020

930am zoom class today.  Check out your beyond the whiteboard app  for your at home versions of the wod!

Work Out of the Day


“A Team”

In teams of 2 for time:
100 calorie row
25 burpees
100 deadlifts, 185/125lb
25 burpees
100 pullups
25 burpees
100 db snatch, 50/35lb
25 burpees

Post time to beyond the whiteboard.  

WOD – March 27, 2020

Make sure to check out our at home version of today’s wod, along with the wod brief and movement demos on the beyond the whiteboard app.  

Work Out of the Day


                                                                                                                                                                                                                                         

“Blake”

4 rounds for time of:
Plate Overhead Walking Lunge, 45/25 lbs, 100 ft
30 Box Jumps, 24/20 in
20 Wall Balls, 20/14 lbs
10 Handstand Push-ups

U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, Virginia, was killed September 21, 2010, in a helicopter crash during combat operations in the Zabul province of Afghanistan. McLendon is survived by his wife Kate McLendon, his parents David and Mary-Ann McLendon, his brother Chris McLendon, and his sister Kelly Lockman.

Post times to beyond the whiteboard.  

WOD – March 26, 2020

Work Out of the Day


5 x Max L Sit Hold

then,

“Renegade”

3 rounds for time of:
500/400m row
10 strict pullups
20 hip extensions
20 ghd situps

Check beyond the whiteboard for at home wod versions, wod brief, demo videos, and post scores there.  

WOD – March 25, 2020

Zoom classes today at 7am, 1130am, 430pm, and 530pm!  Remember to check our beyond the whiteboard home track for 2 versions of the wod!

Work Out of the Day


Every minute on the minute for 10 minutes
Dynamic Effort Front Squat x 3

or

10 rounds, each for time of:
Shuttle Sprint: 5-10-15 yd

*rest until the next minute and then go again
*Each sprint is 5 yds out and back, then 10 yds out and back, then 15 yds out and back (60 yds total).

then,

“Mr. Clean”

5 rounds for max reps in 2 minutes of:
100m sprint
10 broad jumps, 6/4′
max rep squat cleans, 185/125lb
Rest 2 minutes

Post loads or times, and reps to beyond the whiteboard.  

WOD – March, 24, 2020

Check out beyond the whiteboard for both SCCF Home versions of the workout!
This week our live online classes are at 7am, 1130am, 430pm, and 530pm!  

Work Out of the Day


Shoulder Press 10-10-10

then,

“Fight The Power”

5 rounds for max reps of:
1 minute burpee
1 minute toes to bar
1 minute shoulder to overhead, 135/95lb
1 minute rest

Post loads and reps completed for each movement to beyond the whiteboard.