Happy Veteran's Day

Work Out of the Day

“Morrison”

50-40-30-20 and 10 rep rounds of:
Wall ball shots, 20 pound ball
Box jump, 24 inch box
Kettlebell swings, 1.5 pood

Post time to btwb.com

U.S. Army Specialist Scott Morrison, 23, of Blue Ash, Ohio, assigned to 584th Mobility Augmentation Company, 20th Engineer Battalion, 36th Engineer Brigade, based out of Fort Hood, Texas, died on September 26, 2010, from injuries suffered on September 25 when insurgents in Kandahar, Afghanistan attacked his vehicle with an improvised explosive device. He is survived by his father Donald, mother Susan, brother Gary, and sister Katie.

Metcon

Same as WOD.  Come to any of the scheduled class times!

WOD – November 9, 2012

Conratulations to Bill and Mike on their first muscle ups last week!  We have created a muscle up club.  Check out the tab on the top right.  If you completed your first muscle up at SCCF we will add you to the page!

Work Out of the Day

“Ralph”

4 rounds for time of:

8 deadlifts, 25o/175lbs

16 burpees

3 rope climbs

600m run

Post times to beyond the whiteboard.

British Army Second Lieutenant Ralph Johnson, 24, of South Africa, assigned to the Household Cavalry Regiment, based in Windsor, England, was killed on August 1, 2006, in Helmand province, Afghanistan, when insurgents attacked his vehicle with an improvised explosive device.

Metcon Workout

Tabata row for calories

1 minute rest 

tabata box jumps, 20″

1 minute rest

tabata pushups

1 minute rest

tabata situps

1 minute rest 

tabata squats

Post reps per movement and total reps to beyond the whiteboard.

WOD – November 7, 2012

Work Out of the Day

“Speed Bumps”

10 rounds for time of:

100m run

20 box jumps, 20″

100m run

30 double unders

30 second rest

Post time to beyond the whiteboard.  

Metcon Workout

10 rounds for time of:

200m run

20 kb swings, 53/35lbs on odd rounds

20 box jumps, 20″ on even rounds

Post time to beyond the whiteboard.

 

WOD – November 6, 2012

Work Out of the Day

“Thrusting Cindy”

As many rounds as possible in 20 minutes of:

1 thruster x round #, 115/75lbs

5 pullups

10 pushups

15 squats

Post scores to beyond the whiteboard. 

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Metcon Workout

5 rounds for time of:

10 ball slams, 40/20lb

50′ overhead walkin lunge, 40/20lb

20 situps

50′ broad jump

Post time to beyond the whiteboard.

WOD – November 5, 2012

Work Out of the Day

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

then,

“Run n Snatch”

As many rounds as possible in 15 minutes of:

400m run

5 power snatch, 135/95lbs

Post loads and rounds to beyond the whiteboard. 

Metcon Workout

In teams of 2 as many rounds as possible in 25 minutes of:

a) 400m run

b) 10 wallballs, 20/14lbs      

     10 burpees

Partner a runs while partner b works through amrap.  When partner a returns, they switch and partner a picks up where b left off.  Post total rounds and reps to beyond the whiteboard.

November 1st, 2012

Work Out of the Day

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

then-

For max cal/reps:

“Tabata”
Sit-ups
Row 

Post loads to BTWB.com

“Metcon”

3 rounds for time:

Run 150m
20 Overhead Lunges 20/14
run 150m
25 Sit-ups
run 150m
20 Back Burpees
run 150m
25 Sit-ups

October 31st, 2012

Make sure you are dressed in costume for the Halloween workout!

It will be going on all day for metcon and crossfit classes!

Feel free to bring in a friend to workout with you!

If you don’t have a teammate we will find one for you!

Best dressed team to complete the wod wins $100 cash!

Work Out of the Day

in teams of two perform the following for time:

800m of farmer carry (55,35/35/25lb)/over head plate carry(25/15lb). partners can switch out carries as necessary.

100 x pull ups – 100 x squats

100 x kettlebell swings (55/35) – 100 x box jumps, 24/20″

100 x wall ball shots, 20/14lbs – 100 x ball slams, 30/20lb

800m farmer carry/over head plate carry (same as above)

couplets are done with each player working simultaneously at one station, switching as they desire to accumulate 100 reps on each movement. no order dictated for the couplets, must start and finish with 800m farmer carry/overhead plate carry. post total time for score.

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Metcon

400m of farmer carry (55,35/35/25lb)/over head plate carry(25/15lb). partners can switch out carries as necessary.

100 x pushups – 100 x squats

100 x kettlebell swings (55/35lb), 100 x box jumps, 24/20″

100 x wall ball shots, 20/14lb – 100 x ball slams, 30/20lb

400m farmer carry/over head plate carry (same as above)

 

October 30th, 2012

Work Out of the Day

CrossFit HQ- 121024

21-18-15-12-9-6-3 reps for time of:
Sumo deadlift high pull 95/63
Lateral jumps, over 24″ obstacle

Post time to BTWB.com

**Congrats to the Diet Challenge Winners CJ and Lyd!! The decision was really tough but CJ and Lyd’s Body compositions and performance stood out among the rest. CJ lost 6%  body fat, improved by 3 rounds on Cindy. Gained 55lbs on the CrossFit Total and got 16 more burpees on 12.1!! Lyd lost 9lbs and 3% body fat, went from 9 to 13 rounds on Cindy. Added 26lbs to her Total and cut 4 mnutes of of the thruster run WOD!! Thank you again to everyone who participated you guys all did great!**

 Metcon

5  rounds for time:
Run 400m
20 Burpees
10 toes 2 bar
rest 2 min between rounds