WOD – June 22, 2015

Congratulations to everyone that completed the 30 day 6pack Challenge!  Of the 64 that started the challenge 34 stuck it out, and ya’ll lost a total of 206lbs,  63 waist inches, and 63.1% body fat!  There were so many great results it was hard to pick just 2 winners, so we have a 1st, 2nd, and 3rd for the men and women.  First place takes home $180 cash, a 6pack travel bag, and some Progenex, 2nd place a bottle of SFH Fish Oil, and 3rd place a free SCCF 4th of July Hero Shirt!  We hope you all continue to focus on nutrition now that you’ve seen what you can do in just 30 days.

We have to give an honorable mention to Jason Allen!  He lost an incredible 29.6lbs, 5″ off his waist, and 4% body fat!  But unfortunately he did not log any of his workouts so he is not eligible to win.  The 3rd place guy was Eric A!  He lost 14lbs and 3″ off his waist and still managed to get stronger and faster:  Helen – 22s faster.  3rm front squat up 10lbs.  Annie – 1:28 faster.  DT – 1:39 faster.  Tommy D takes 2nd place, even though he has an injured shoulder and had to modify most workouts.  He lost 15lbs, 4″, and 5%bf!  And he improved on every workout:   800m run – 15s faster.  Burpee Helen – 46s faster.  Annie – 2:28 faster.  4:37 on basic DT.

Fallon came in 3rd place for the ladies.  She lost 12lbs, an inch off her waist, and 3% body fat!  She also had the following workout improvements:  800m run – 23s faster.  burpee helen – 43s faster.  c n j 15lb pr.  DT – 2:06 faster.  Hope – 20 more reps.  2nd place goes to Kaylee Griffin who lost 14lbs and 3.75” off her waist.  And check out her workout times:  800m run – 13s faster.  Helen – 2:06 faster.  DT – 31s faster.  Running Cindy – 1 more round.

The winning lady lost 9lbs, 3″, and 4% body fat!  She also completed all 7 workouts and killed it on every single one:  800m run – 24s faster.  Helen – 1:13 faster.  3rm front squat up 10lbs. Annie – 2:28 faster.  C n J up 10lbs.  DT – 5:07 faster.  Running cindy – 1 more round plus 400m run.  Hope – 26 more reps.  Great job Jessica F you are a great example for all SCCF members!

And the winning guy was an easy choice when you look at his numbers and the transformation in his pics below.  He lost 15lbs, 4″, and 2% body fat.  He smashed all his previous scores as well:  800m run – 56s faster. Helen – 3:18 faster.  Annie 34s faster.  Up 20lb on c n j.  3:55 faster on DT.  Chris worked his ass off and showed great discipline.  Well done Chris!

Work Out of the Day



As many rounds as possible in 20 minutes of:

5 handstand pushups

5 left arm kb snatches, 53/35lbs

5 left leg pistols

5 right arm kb snatches, 53/35lbs

5 right leg pistols

5 toes to bar

Post total rounds to beyond the whiteboard.


As many rounds as possible in 20 minutes of:

10 kb swings, 53/35lbs

5 pushups

10 air squats

5 pushups

10 situps

Post total rounds to beyond the whiteboard.


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