Month

May 2020
May 18, 2020 EQUIPMENT VERSION Strength: Clean Complex Every 2:00 x 5 sets: Power Clean Hang Squat Clean Push Press Push Jerk *Build to a Heavy Complex over the 5 sets.  Complete all exercises without putting the bar down.  If using a Dumbbell, complete 2 reps of each exercise – All Right side first, then...
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May 17, 2020 Rest Day. Get out and enjoy your day.
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May 16, 2020 Zoom WOD will take place at 10:00am. Link and Password are on the SCCF Underground Page. EQUIPMENT VERSION Partner WOD (Zoom Style) In teams of 2 complete the following: 100 Double Unders 100 Push ups 100 Plate Squat Cleans 100 Double Unders 100 Sit ups 100 Plate Ground to Overhead 100 Double...
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May 15, 2020 EQUIPMENT VERSION Strength: Snatch Conditioning Every :20 x 10 Rounds 1 Hang Snatch (Power or Squat) Rest 1:00 Every :20 x 10 Rounds 1 Hang Snatch (Power or Squat) *Increase weight from first 10 rounds. Rest 1:00 Every :20 x 10 Rounds 1 Hang Snatch (Power or Squat) *Increase weight from second...
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May 14, 2020 EQUIPMENT VERSION Metcon: 3 Rounds of: 10 Strict Pull ups 20 Air Squats 30 Hollow Rocks 40 Jumping Lunges 30 Hollow Rocks 20 Air Squats 10 Strict Pull ups Rest 3:00 between rounds. Gymnastics Conditioning: 8 Rounds of: :30 Handstand Push ups or Handstand Hold :30 Rest NO EQUIPMENT VERSION Metcon: 3...
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May 13, 2020 EQUIPMENT VERSION Strength: “Push & Pull” 2:00 AMRAP Single Arm Renegade Rows (switch arms every 5 reps) Rest 1:00 2:00 AMRAP Off-Set Dumbbell Push ups (switch arms every 10 reps) Rest 2:00 1:30 AMRAP Single Arm Renegade Rows (switch arms every 5 reps) Rest 1:00 1:30 AMRAP Off-Set Dumbbell Push ups (switch...
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May 12, 2020 EQUIPMENT VERSION Metcon: (For time) “CrossFit Open Workout 17.1” 10 Alternating Dumbbell Snatches 15 Dumbbell Facing Burpees or Burpee Box Jump Overs (if access to Box) 20 Alternating Dumbbell Snatches 15 Dumbbell Facing Burpees 30 Alternating Dumbbell Snatches 15 Dumbbell Facing Burpees 40 Alternating Dumbbell Snatches 15 Dumbbell Facing Burpees 50 Alternating...
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