WOD – March 12, 2013

Open gym has moved from 530pm to 730pm!

Work Out of the Day

Max toes to bar from L hang

then,

 “Recoil”

In 20 minutes –

row 2000m

then, as many rounds as possible in the remaining time of:

12 box jumpovers, 24/20″

9 kb swings, 53/35lbs

6 knees to elbows

Post rounds completed to beyond the whiteboard.  

Metcon Workout

4 rounds for max reps of:

1 minute pushups

1 minute ball slams, 40/30lbs

1 minute air squats

1 minute grasshoppers

1 minute rest

Post total reps to beyond the whiteboard.

WOD – March 11, 2013

5:30pm Open Gym has moved to 7:30pm!

Work Out of the Day

Thruster 3-3-3-3-3

then, 

100609 Mainsite WOD

Complete as many rounds as possible in 12 minutes of:
Front squat, 185/125lbs
10 Chest to bar Pull-ups
20 Double-unders

Post loads and times to beyond the whiteboard.

.

Metcon Workout

For time:

400m run

50 situps

50 wallballs, 20/14lbs

50 situps

50 walking lunges

50 situps

50 squats

50 situps

400m run

Post time to beyond the whiteboard.

WOD – March 8, 2013

The first open workout will be held here at SinCity CrossFit this Saturday!  Click here to see the heat roster of available workout times!  Click here to chose your workout time!  You must be signed up here to compete on Saturday!

We need volunteers to judge the event.  If you would like to volunteer please sign up at the front desk.  Even if you can only judge for 1 heat it would be greatly appreciated!

Work Out of the Day

“Ball slam run sandwich”

5 rounds for time of:

50-40-30-20-10 situps

200m run

10 ball slams, 40/20lbs

10-20-30-40-50 air squats

Post time to beyond the whiteboard.

Metcon is same as WOD today

WOD – March 7, 2013

The first open workout will be held here at SinCity CrossFit this Saturday!  Click here to see the heat roster of available workout times!  Click here to chose your workout time!  You must be signed up here to compete on Saturday!

You may complete 13.1 today if you cannot make it on Saturday.  Or you can choose to practice the wod and work on your snatch technique.

Work Out of the Day

CrossFit Games Open 13.1

Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
30 Snatch, 75/45lbs
30 Burpees
30 Snatch, 135/75lbs
20 Burpees
30 Snatch, 165/100lbs
10 burpees
As many Snatches as possible in remaining time, 210/120lbs

Post times to games.crossfit.com.

Metcon Workout

Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
30 kb swing, 35/25lbs
30 Burpees
30 kb swings, 53/35lbs
20 Burpees
30 Snatch, 70/53lbs
As many burpees as possible in remaining time

Post total reps to beyond the whiteboard.

WOD – March 6, 2013

The first CrossFit Open workout will be announced tonight at 5pm!  Go to games.crossfit.com to see a live fee of 13.1 being performed!

Work out of the Day

Max effort strict pullups

then,

“Tune Up”

7 rounds for time of:

200m run

10 burpee box jumps, 24/20″

10 pullups

1 minute rest between rounds

Post time total time to beyond the whiteboard.

Metcon Workout

As many rounds as possible in 20 minutes of:

Buy in – 1000m run or row

5 shuttle sprints, 6m

7 wallballs, 20/14lbs

9 pushups

Post rounds completed to beyond the whiteboard. 

WOD – March 5, 2013

Only a few more days to sign up for the CrossFit Open!  WOD #1 will be announced on Wednesday night! Click the featured link above for more info!

Work Out of the Day

Front Squat 2-2-2-2-2-2

then, 

“13.?”

As many reps as possible in 7 minutes of:

6m shuttle sprint

Athletes must touch the ground behind the line with both hands for rep to count.  Post loads and reps to beyond the whiteboard.

 

Metcon Workout

6 rounds for time:

400m run

20 ball slams, 40/20lb

25 situps

Post time to beyond the whiteboard.

WOD – March 4, 2013

Athlete of the Week

Each week we will be highlighting one of our athletes here on the website!  We will post a few pics and ask them some questions so you can get to know them better!

brent pushups   brent pullup (2)brent front squatbrent deadliftbrent cleanbrent push press

Name: Brent

Age: 42..

Occupation/what you do for a living: I.T./ cox commercial installer 

Single or Married: single

What are your PR’s on – Fran:  6:08 grrr            Clean n Jerk:  170                  Cindy: 20 rounds

Did or do you play any sports/hobbies other than CrossFit? I’ve trained in martial arts and MMA pretty extensively over the last 15 years, along with mountain bike racing, but right now focused only on CrossFit!

Favorite workout music: the Bronx…or anything heavy, but it all works!

How long have you been crossfitting? on and off for 4 years.. but totally committed this last year

How did you get started at SCCF? With Billy and Shain in their garage ..OG

Favorite movement: burpees

Favorite workout: Filthy Fifty

Least favorite movement:  squats..

Why do you train at SCCF? To train like a professional athlete,and to be able to focus intently on an activity that puts me in the now.( the ability to forget about all things in the world except the next rep). Total stress reliever

How has CrossFit improved your life?  Too many ways to count. Not only am I in the best condition I’ve ever been, but I now have a healthy eating strategy that has tremendously improved my life. I also have a great group of people whom I consider family to train with daily that I compete against and root for at the same time.

What is your biggest achievement since you started/ what you are most proud of?  I am most proud of the progress I have made after having major knee surgery in January of 2012. I had an opening wedge medial osteotomy,which involved having my MCL repaired, 1 titanium rod,3 pins,and  2 inches of some guys tibia put in my leg cuz I beat the hell out of my old knee. (getting old sucks).The fact that every single trainer in your gym has had my best interest in mind while I’ve rehabbed my knee, has helped me come along way in a short period of time, and a lot of my progress was due to the watchful eye of your coaches.

What are your fitness goals for this year? 300 back squat.,225 clean jerk and a back flip!! ohh and to beat Billy in anything!!!

 

Work Out of the Day

Clean and Jerk 1-1-1-1-1-1-1

then,

“Open Ladder”

Proceed through the sequence below completing as many reps as possible in 12 minutes of:

30 clean n jerks, 95/65lbs

30 clean n jerks, 155/95lbs

30 clean n jerks, 185lbs/115lbs

30 clean n jerks, 225/135lbs

Post total reps to beyond the whiteboard.

 

Metcon Workout

5 rounds for time of:

30 air squats

15 kb swings, 53/35lbs

7 burpee box jumps

Post time to beyond the whiteboard.

WOD – March 1, 2013

Work Out of the Day

“Badger”

3 rounds for time of:

30 squat cleans, 95/65lbs

30 pullups

800m run

In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.  Post times to beyond the whiteboard.

badger

Metcon Workout

For time:

25 ball slams, 40/20lb

25 knees to elbows

25 medicine ball cleans, 20/14lbs

50 kb swings, 53/35lbs

50 v-ups

50 front squats, 20/14lbs

75 pvc goodmornings

75 situps

75 air squats

Post time to beyond the whiteboard. 

WOD – February 28, 2013

It’s still not too late to get in on the Diet Challenge!  If you missed the weigh ins last week, today is the last day to make it up!  Thursday from 8-10am and 4-5pm are the available times and its first come first serve.  And if you need to make up one of last weeks wods, the open gym times are available this week.

Work Out of the Day

Push Press 3-3-3-3-3

then,

“Pushover”

As many rounds as possible in 12 minutes of:

buy in – 25 burpee box jump overs, 24/20″

– 5 push press, 115/75lbs

– 10 pushups (hand release)

– 15 box jumps, 24/20″

Post loads and rounds to beyond the whiteboard.

 


Metcon Workout

3 minute amrap:
– wallballs, 20/14lb
2 minute rest
6 minute amrap:
– 10 jumping pullups
– 10 wallballs, 20/14lb
4 minute rest
12 minute amarap:
– 200m run
– 10 jumping pullups
– 10 wallballs

Post total reps to beyond the whiteboard.  The run equals 20 reps.