April 10, 2020 EQUIPMENT VERSION Strength: EMOM x 10 minutes Odd: 12 Banded Kettlebell Swings Even: 12 Banded Good Mornings *Focus on staying engaged on both movements. Don’t let the band control you. Really focus on using your hips on the Swings and stretch those hamstrings on the Good Mornings. Metcon: (For time) 10 to...Read More
April 9, 2020 EQUIPMENT VERSION Metcon: 15:00 Ascending Ladder 2 Strict Pull ups 2 DB/KB or Barbell Front Squats 2 DB/KB or Barbell Facing Burpees 4 Strict Pull ups 4 DB/KB or Barbell Front Squats 4 DB/KB or Barbell Facing Burpees 6-6-6, 8-8-8, and so on… adding 2 reps to each exercise. Conditioning: :40 ON/:20...Read More
April 8, 2020 EQUIPMENT VERSION Dumbbell/Kettlebell Strength Primer: 3 sets: (each arm) 5 Dumbbell/Kettlebell Snatch 4 Lateral Lunge to Press 3 Single Arm DB/KB Overhead Squat Switch arms, then rest as needed between sets. Metcon: A. 0:00 – 7:00 3 Rounds of: 20 Jumping Lunges 20 Single Arm Sumo-Deadlift High Pull (DB or KB) B....Read More
April 7, 2020 EQUIPMENT VERSION Metcon: 5 Rounds for time: 80 Double Unders 40 Abmat Sit ups* 20 Burpees Rest 1:00 between rounds. Record your score for each round. *If you don’t have an Abmat, just do regular sit ups. Extra: 5:00 Banded March/Step up *This simulates doing a sled drag. NO EQUIPMENT VERSION Metcon:...Read More
April 4, 2020 Join us at 10:00am for the SCCF Quarantine WOD using ZOOM. Join Zoom Meeting https://us04web.zoom.us/j/8263357610 Meeting ID: 826 335 7610 Partner WOD 50-40-30-20-10 reps of: Plate Ground to Overhead Burpees to Plate Overhead Plate Lunges *Partner 1 will start on exercises while Partner 2 completes a 200m Run. Once Partner 2 returns...Read More
