WOD – September 11, 2012

Work Out of the Day

“Jason”

For time:
100 Squats
5 Muscle-ups
75 Squats
10 Muscle-ups
50 Squats
15 Muscle-ups
25 Squats
20 Muscle-ups

Post time to beyond the whiteboard.

S01 (SEAL) Jason Dale Lewis was killed by an IED while conducting combat operations in Southern Baghdad July 6, 2007. We name this workout “Jason” in honor of his life, family, and courage. Donna, Jack, Max, and Grace, we’ll forget neither your husband and father nor your sacrifice and loss. Fair winds, Jason.

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September 10, 2012

The Strength Specific Seminar is coming September 22n!  Click the link above to sign up!

Work Out of the Day

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

then, 

“Isabel”

30 snatch for time, 135/95lbs

Post loads and times to beyond the whiteboard.

September 1, 2012

Today is the fall diet challenge Paleo/Zone Potluck/BBQ at SinCity CrossFit South!  

The bod pod will be there starting at 8am.  We will have a team wod available for anyone all morning!  

Around noon we will have the BBQ.  Please bring your favorite paleo or zone dish to share.  

The workout times at SCCF are 10am and noon.  Our 4pm wod will be held at South!

Rest Day

 

Make up a workout you missed this week

 

WOD – August 31, 2012

Tomorrow is the Paleo/Zone Potluck at SinCity CrossFit South!  This event kicks of our 6 week diet challenge!  Don’t forget to sign up to get your body composition measured.  Feel free to bring your favorite paleo or zone dish.  There will also be a team wod going on through out the day!  You can also get your bf% measured at SCCF tomorrow from 11am-1pm and then head down to the potluck!

Work Out of the Day

“Stretch Arm Strong”

Five 3 minute rounds for max reps of:

5 sumo deadlift high pull, 95/65lbs

4 chest to bar pullups

3 power snatch, 95/65lbs

1min rest

Post total reps to beyond the whiteboard.

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WOD – August 30, 2012

Don’t forget to sign up for the diet challenge before Saturday!  The Bod Pod will be at SCCF South and the Touro Skin Caliper Measurement will be at SCCF!  Click on the caveman link above for more info!

 Monday there will only be 3 workout times for labor day: 9am, 10am, and noon!

Work Out of the Day

Front Squat 1-10-1-20-1-30

then, 

“Iron Curtain Couplet”

For time:

750m row

75 thrusters, 45/35lbs

Post loads and times to beyond the whiteboard.  Compare times to 12/10/2009.

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WOD – August 29, 2012

Don’t forget to sign up for the diet challenge before Saturday!  

This weekends schedule will be normal, but Monday there will only be 3 workout times for labor day: 9am, 10am, and noon!

Work Out of the Day

“Body Slam”

4 rounds for time of:

25 kb swings, 53/35lbs

10 toes to bar

10 power cleans, 135/95lbs

25 situps

Post times to beyond the whiteboard.

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WOD – August 28, 2012

The diet challenge starts this Saturday!  Make sure you sign up to get your body composition measured!

Labor Day schedule will be announced today!

Work Out of the Day

“Run n gun”

4 rounds for max reps of:

800m run

max burpees

800m run

max pullups

800m run 

max pushups

800m run 

max double unders

Post reps to beyond the whiteboard.  Each round has a 5 minute time limit.  After running 800m, the remaining time is used to perform as many reps as possible of each movement.  Each round has a 1 minute rest in between.  

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WOD – August 27, 2012

Work Out of the Day

“Blake”

4 rounds for time:

100ft overhead walking lunge, 45/25lbs

30 box jumps, 24″

20 wallballs, 20/14lb

10 handstand pushups

Post time to beyond the whiteboard.

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.