May 11, 2019 Partner WOD 10-15-20-25-20-15-10 reps of: Burpee Pull ups Ring Dips Kettlebell Swings (70/53) *Partition reps as needed with partner. Happy Birthday to CrossFit member, Caiden Vandegrift. Have a great day!Read More
May 9, 2019 Today is HERO WOD Day. Remember to wear your RED, WHITE, and/or BLUE in honor of those who have served for us. Today we HONOR you Tommy Mac. Metcon: HERO WOD – “Tommy Mac” 2 Rounds for time: 12 Burpees 12 Thrusters (115/75) 12 Burpees 12 Power Snatches (115/75) 12 Burpees 12 Push Jerks (115/75)...Read More
May 8, 2019 Strength: Power Snatch 15 minute EMOM Perform 2 Power Snatches every minute on the minute Minutes 1-5: 65% Minutes 6-10: 70% Minutes 11-15: 75% Metcon: (For time) 20 Deadlifts (275/185) 30/24 Calorie Bike 20 Deadlifts (275/185)Read More
May 7, 2019 Metcon: 20 minute EMOM Minute 1: 3-5 Muscle ups OR 6-10 CTB Pull ups Minute 2: 10 Handstand Push ups Minute 3: 15/12 Calorie Row Minute 4: 20 Weighted Hollow Rocks (10-25# plate) Minute 5: Rest *Work through each exercise for about :40-:50. Scale accordingly to be able to get the work...Read More
May 6, 2019 Strength: Pausing Back Squat 5 sets of 2 (65%-67%-69%-72%-75%) *Pause :03 in bottom position for each rep. Metcon: 3 Rounds for time: 400m Run 30 Wall Balls (20/14) 20 Dual Dumbbell Hang Clean & Jerks (50/35 x 2)Read More
May 5, 2019 Rest Day. Get out and Enjoy Cinco De Mayo!!! Great Job on all the WODs last week SCCF Nation. Get ready to KILL IT again this week!!!Read More
