WOD – July 9, 2012

* Congratulations to Eric M for Completing the Coeur d’ Alene, Idaho IRONMAN!  That’s a 2.4 mile swim, 112 mile bike, followed by a 26.2 mile run, all for time!*

**Check the schedule tab for  workout times**

***There will be no CrossFit Kids class this Friday***

Work Out of the Day

“Hammer”

5 rounds, each for time, of:

5 power cleans, 135/85lbs

10 front squats, 135/85lbs

5 push jerks, 135/85lbs

20 pullups

90 second rest

Post round times and total to beyond the whiteboard.

U.S. Army First Sergeant Michael “Hammer” Bordelon, 37, of Morgan City, Louisiana, assigned to the 1st Battalion, 24th Infantry Regiment, 1st Brigade, 25th Infantry Division (Stryker Brigade Combat Team), based out of Fort Lewis, Washington, died on May 10, 2005, from injuries sustained when a car bomb exploded near him in Mosul, Iraq on April 23, 2005.

July 4th, 2012

**Today is the  4th of July Party!!  We will have three morning workouts 9am,10am and 12pm. All Metcon and CrossFit members can come to any of the class times. Afterwards everyone is invited to Max’s house for the SCCF 4th of July Party!**

Work Out of the Day

“Team Murph

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Wallballs 20/14
1 mile Run

In teams of two. Partition the pull-ups, push-ups, and Wallballs as needed. Start and finish with a mile run with your wallball. Each time the  Wallball touches the ground a 5 burpee penalty will be added at the end of the workout and must be completed before you’re finished. 

Post time to beyondthewhiteboard.com

July 3rd 2012

**The New Schedule starts today! We now have metcon classes at 6am and 4pm on Tuesday’s and Thursday!**

**Tomorrow is the  4th of July Party!!  We will have three morning workouts 9am,10am and 12pm. All Metcon and CrossFit members can come to any of the class times. Afterwards everyone is invited to Max’s house for the SCCF 4th of July Party!**

Work Out of the Day

Front Squat 3-3-3-3-3

then-
500m Row
50  Kettlebell Swings 53/36
50ft OH Walking Lunge 45/25 

Post time to beyondthewhiteboard.com

.

July 2nd, 2012

**Wednesday the 4th of July we will have 3 morning workouts!  After that everyone is invited to Max’s house for the SCCF 4th of July Party!**

**Check the schedule for the class changes this week!  We have added more workout times!**

Work Out of the Day

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

Chest-to-bar pull-up
Burpee Box jump 24/20
Toes 2 Bar

*begin each round with a 100m sprint

Post time to BTWB.com 

WOD – July 1, 2012

Wednesday the 4th of July we will have 3 morning workouts!  After that everyone is invited to Max’s house for the SCCF 4th of July Party!

Check the schedule for the class changes this week!  We have added more workout times!

Work Out of the Day

Make up a workout you missed this week

or

7/1/12 Painstorm, courtesy of CrossFit Northeast England:

5 rounds for time:

Run 200m w/ 1/2 bodyweight
15 power cleans, 1/2 bodyweight
15 push-ups
15 thrusters, 1/2 bodyweight
15 pull-ups

Post time to beyond the whiteboard.

WOD – June 29, 2012

Check the lost and found at the front desk this week.  Everything will be donated this weekend!

The new skills cycle starts on July 3rd!

Check the schedule tab for the 4th of July wod schedule and new workout times next week!

Work Out of the Day

“Klepto”

4 rounds for time of:

27 box jumps, 24″

 20 burpees

11 squat cleans, 145/100lbs

Post time to beyond the whiteboard.

U.S. Air Force Major David “Klepto” L. Brodeur, 34, of Auburn, Massachusetts, assigned to the 11th Air Force, based at Joint Base Elmendorf-Richardson, Alaska, died on April 27, 2011 in Kabul, Afghanistan, of wounds sustained from gunfire from an Afghan military trainee. He is survived by his wife Susie, daughter Elizabeth, and son David.

WOD – June 28, 2012

Check the lost and found at the front desk this week.  Everything will be donated this weekend!

There are no skills classes this week.  The new skills cycle starts on July 3rd!

Check the schedule tab for the 4th of July wod schedule and new workout times!

Work Out of the Day

Push Press 3-3-3-3-3

then, 

“Body Bag”

As many rounds as possible in 12 minutes of:

4 chest to bar pullups

8 push press, 135/85lbs

12 situps

Post loads and rounds completed to beyond the whiteboard.

WOD – June 27, 2012

Check the lost and found at the front desk this week.  Everything will be donated this weekend!

There are no skills classes this week.  The new skills cycle starts on July 3rd!

Check the schedule tab for the 4th of July wod schedule and new workout times!

Work Out of the Day

Back Squat 3-3-3-3-3

then,

“Squatty”

Five 3 minute rounds for max reps:

400m run

max rep air squats

Score is total air squat reps.  There is no rest between rounds.  Post squat loads and reps to beyond the whiteboard.