WOD – May 19, 2015

I want to give a shout out to all our members that competed on Saturday at the Axle CrossFit Showdown!  Javi took home first place in the men’s scaled division!  This was his first time competing individually and he looked like a pro out there.  He dominated the competition, placing top 5 in every workout and getting two second place finishes!  Noe also got 1st place in a very close women’s division!  She was super consistent all day coming in second on every workout going into the last one.  But She had to get first on the last workout to seal the deal, and she did it by 1 second in a nailbiter of a workout!  Erika did amazing in her first ever CrossFit competition, making it to the final workout and finishing 6th place overall!  Kayla, Eric, and Marco also competed individually for the first time and did great finishing 9th, 15th, and 24th!  Jake and Brennan also worked their butts off and represented SCCF well in the men’s rx division!  Thanks to Axle CrossFit for a fun event!  Everyone had a great time and showed great sportsmanship as always!

Join us for CrossFit Yoga with Renee tonight at 530pm!

Work Out of the Day

Hang Squat Clean 2-2-2-2-2-2-2-2-2-2


“2 Minute Defense”

5 rounds of:

1 Power Clean, 135/85 lbs

3 Hang Squat Cleans, 135/85 lbs

2 Push Jerks, 135/85 lbs

200ft Sprint

After the 5 rounds, rest 2 minutes.  Repeat 5 rounds.  Post total time and lifts to beyond the whiteboard.

noe podium.jpgSCCF Tent.jpgjavi podium.jpgbrennan kbs.jpgjake 265.jpgbilly kb snatch.jpgkayla jerk.jpgmarcos cnj.jpgnoe c n j.jpgEric jerk.jpgmonday times.jpgjavi 215.jpg

 400m run for time

rest 30 seconds

400m run for time


3 rounds for max reps in 5 minutes of:

400m run

25 ball slams, 30/20lb

max rep burpees

1 minute rest

Post times and reps to beyond the whiteboard.


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