WOD – January 3, 2013

New class times start on Monday!

Work Out of the Day

Hang Snatch 1-1-1-1-1-1-1

then,

“Snatch Up”

For time:
6 power snatch, 135/95lb
50 situps
6 power snatch 
40 situps
6 power snatch
30 situps
6 power snatch
20 situps
6 power snatch
10 situps

Post loads and time to beyond the whiteboard.

Check out this article on the CrossFit Community page on why we love those CrossFit bodies!  Bits and Pieces of …

Metcon Workout

For time:

25 burpees

25-20-15-10-5

-kb swings, 53/35lbs

-situps x 2

25 burpees

Post time to beyond the whiteboard.

WOD – January 2, 2013

The WOD and metcon are the same today!  Feel free to bring a friend to any class!

Work Out of the Day

Loredo

Six rounds for time of:
24 Squats
24 Push-ups
24 Walking lunge steps
400 meters Run

Post time to comments.

 

U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, Texas, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, was killed on June 24, 2010 in Jelewar, Afghanistan, when insurgents attacked his unit with an improvised explosive device. He is survived by his wife, First Sergeant Jennifer Loredo; his daughter, Laura Isabelle; his stepdaughter, Alexis; and his son, Eduardo Enrique.

WOD – December 31, 2012

Happy New Year!!!

We have 4 workout times today: 9am – metcon, 10am wod, 11am metcon, 12pm wod!!!

We are closed on new years day!!!

Work Out of the Day

“The 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
wallball, 20/14lbs

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.

Metcon Workout

In teams of 2 for time:

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

wallballs, 20/14lbs
burpees
kb swing, 53/35lbs
situps
box jump, 20″
pushups
ball slams, 40/20lbs
walking lunges
grasshoppers
air squats

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.

December 27th, 2012

December 31 (New Years Eve):

9 am Metcon / Intro Workout

10 am CrossFit

11 am Metcon / Intro Workout

12 pm CrossFit

January 1 (New Years Day): Closed

Work Out of the Day

Deadlift 3-3-3-3-3, reps

then-

For time:
Row 500m
30-20-10
Kettlebell Swings 70/53
Box Jumps 24/20

Post loads and time to BTWB.com 

.

Metcon

For time:

Run 800m
_____ 
3 rounds of:
30 Double Unders
25 Box Jumps 24/20
15 Toes-to-bar
_____ 
Run 400m 

Dec 24th, 2012

Check out the holiday schedule:  

Monday – 9am metcon, 10am wod, 11am metcon, 12pm wod

Tuesday – Closed

Wednesday – Back to normal schedule

Work Out of the Day

“Murph”

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

Post time to comments.

Metcon

In teams of two for time: 

For time: 
1 mile Run
100 Kettlebell Swings 53/35
200 Push-ups
300 Squats
1 mile Run

 

December 23, 2012

Check out the holiday schedule:  

Monday – 9am metcon, 10am wod, 11am metcon, 12pm wod

Tuesday – Closed

Wednesday – Back to normal schedule

Everyone killed Fran on Friday!  We had 11 people get sub 4 even though it was a slow day, and almost everybody pr’d!  Those are some really impressive numbers and it really shows how hard you all have worked all year long!

Rest Day

 

Make up a workout you missed this week

 

.

WOD – December 21, 2012

Check out the schedule link for holiday workout times!

Also, ask about our New Years specials and gift certificates available now!

Work Out of the Day

“Fran”

21-15-9 reps for time of:

Thrusters, 95/65lbs

Pullups

Post time to beyond the whiteboard.

Metcon

For time:

800m run

70 situps

60 lunges

50 squats

40 ball slams, 40/20lbs

30 box jumps, 20″

20 burpees

10 burpee box jumps, 20″

Post time to beyond the whiteboard.

WOD – December 20, 2012

Check out the New Years Specials above!  

Don’t forget, we have SCCF gift certificates available!  

Work Out of the Day

“The Last WOD Ever”

50-40-30-20-10 reps for time of:

Power Snatch, 75/55lbs

Situps

Double Unders

Post time to beyond the whiteboard.  

.

Metcon Workout

For time:

2k row

50 wallballs, 20/14lbs

1k row

35 wallballs

500m row

20 wallballs

Post time to beyond the whiteboard.

WOD – December 19, 2012

Work Out of the Day

 “Mighty Mouse”

As many rounds as possible in 20 minutes of:

100m run

7 burpee box jumps – 24/20″

7 handstand pushups

100m run

7 burpee box jumps

7 chest to bar pullups

Post rounds to beyond the whiteboard.

.

Metcon Workout

For time:

400m run

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

-kb swings, 53/35lbs

-pushups (hand release)

-box jumps – 20″

400m run

Post time to beyond the whiteboard.