WOD – August 7, 2012

  The 2012 Nevada Police and Fire Games CrossFit Competition is this Saturday!  Click the featured link above to see the WODS!  If you are a civilian and would like to compete, click here to register.

Work Out of the Day

“Jack”

As many rounds as possible in 20 minutes of:

10 push press, 115/75lbs

10 kb swings, 53/35lbs

10 box jumps, 24/20″

Post rounds completed to beyond the whiteboard.

Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.

WOD – August 6, 2012

 The 2012 Nevada Police and Fire Games CrossFit Competition is this Saturday!  Click the featured link above to see the WODS!  If you are a civilian and would like to compete, click here to register.

Work Out of the Day

Back Squat 3-3-3-3-3

then,

“Ball Hopper Mashup”

tabata medicine ball clean, 20/14lb

tabata jumping lunge

Alternate medball clean and jumping lunge each interval for 8 minutes.  Post total reps to beyond the whiteboard.

August 2nd, 2012

 The 31 Heroes WOD is this Saturday!  Click here to donate and get a shirt!  Click here if you plan on doing the wod at SinCity CrossFit!

This Sunday is the Rx Jump Rope Clinic at SinCity CrossFit!  Click here to register before it sells out!

Work Out of the Day

For time:

Run 800m
30 Knees to elbow
30 Burpees
30 Kettlebell Swing
20 Toes 2 bar
20 Burpees
20Kettlebell Swing
10 Pull-ups
10 Burpees
10 Kettlebell swing

Post times to beyondthewhiteboard.com

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WOD – August 2, 2012

 The 31 Heroes WOD is this Saturday!  Click here to donate and get a shirt!  Click here if you plan on doing the wod at SinCity CrossFit!

This Sunday is the Rx Jump Rope Clinic at SinCity CrossFit!  Click here to register before it sells out!

Work Out of the Day

“Wolverine Complex”

5 rounds for max weight of:

5 sets of the following complex –

hang power snatch

overhead squat

snatch balance

hang squat snatch

Rest as long as needed between rounds.  The round is a fail if you drop the bar.  Rest in any position except on the ground.  There is no time component.  Try to increase loads with each round.  Post loads to beyond the whiteboard.

 

July 31st, 2012

 The 31 Heroes WOD is this Saturday!  Click here to donate and get a shirt!  Click here if you plan on doing the wod at SinCity CrossFit!

This Sunday is the Rx Jump Rope Clinic at SinCity CrossFit!  Click here to register before it sells out!

Work Out of the Day

Deadlift 3-3-3-3-3

then-

Death by:

Deadlift 225/155
Lateral Burpees over barbell

Every minute on the minute perform 1 Deadlift 1 Burpee on the second minute 2 Deadlifts 2 Burpees ect. Continue as long as you are able

Post number of minutes completed to BTWB.com

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WOD – July 30, 2012

The 31 Heroes WOD is this Saturday!  Click here to donate and get a shirt!  Click here if you plan on doing the wod at SinCity CrossFit!

This Sunday is the Rx Jump Rope Clinic at SinCity CrossFit!  Click here to register before it sells out!

SinCity CrossFit South is now open!  Check the schedule tab at sincitycrossfitsouth.com for class times.

Work Out of the Day

“Kelly”

5 Rounds For Time of:

400m run

30 box jump, 24″

30 wallballs, 20/14lb

Post time to beyond the whiteboard.

WOD – July 29, 2012

Congratulations to Christian, Tony, and Bobby who all got their first muscle up on Thursday night’s skills class!!!

Work out of the Day

“Transformers: Beyond Cybertron” – courtesy of 324

Every minute on the minute for 5 minutes of:
2 squat cleans, 225/155lbs
E2MOM for 10min of:
2 squat cleans
3 muscle ups
E3MOM for 15min of:
2 squat cleans
3 muscle ups
4 handstand pushups
E4MOM for 20min of:
2 rds –
2 squat cleans
3 muscle ups
5 hspu
E5MOM for 25min of:
3 rds –
2 squat cleans
3 muscle ups
4 hspu

When you can no longer complete the movements within the alotted time, the workout is over.  Score is total reps.

Below is the original Transformers workout video.

 

WOD – July 27, 2012

SinCity CrossFit South will be opening this Monday. The first workout is free for all current SinCity members and new members!!! Check the schedule link at sincitycrossfitsouth.com for class times or call 702 754-1231 for more info!

Work Out of the Day

Clean n Jerk 1-1-1-1-1-1-1

then,

“Power Elizabeth”-(video)

21-15-9 reps for time of:

Power Clean, 135/85lbs

Ring Dips

Post loads and times to beyond the whiteboard.

Click to 19:30 into the video below to see Rich Froning do “Power Elizabeth” in 2 minutes and 32 seconds!

http://youtu.be/tbcV_NKBIVM