Luke P became part of the SinCity CrossFit family on 120203 and sadly, his last workout with us will be today, 140627.  He spent his last years of college working with us and will now be moving to Santa Monica for a new job.  Luke moved here from Utah and started in our basics program just like everyone else.  We watched him grow into a well rounded athlete in a very short time and we knew right away we wanted him to become one of our coaches.  He went on to get certified and his passion for fitness, great work ethic, and his enthusiasm  made him a great coach and crossfitter.

 I don’t like making silly birthday wods  because  it’s impossible to make one for everybody.  But Luke wanted a workout to remember the 2.5 years he worked his ass off and sweated with us side by side.  He also wanted it to have some of his favorite movements and some of the ones he hates.  That’s one of the reasons he’s such a good crossfitter, he’s always attacking his weaknesses.  So I could respect his request, and I think he deserves to make us all suffer through one more nasty workout.  So, good luck on your new job in Cali, Luke, you will be missed but you will always be a part of the SCCF family!  

Work Out of the Day“Luke’s Last WOD @SCCF”

As many rounds as possible in 10 minutes of :

12 lateral bar burpees

2 muscle ups

3 thrusters, 135/95lbs

–Rest 5 min–

then,

As many rounds as possible in 10 minutes of:

14 wallballs, 30/10lbs

6 handstand pushups

27 calorie row

***1 rope climb every 2.5 minutes on the minute  

Post total rounds to beyond the whiteboard.

BasicsAs many rounds as possible in 10 minutes of:12 medball situps, 20/14lbs2 medball burpees, 20/14lbs3 wallballs, 20/14lbs800m run – in 5 minutesAs many rounds as possible in 10 minutes of:14 situps6 burpees27 air squatsPost rounds completed to beyond the whiteboard.