July 8, 2017 Partner WOD In teams of 2 complete the following: A. 10 minute AMRAP Follow-the-Leader format 250m Row 100ft Sled Push (235/190) (50 down/ 50 back) 5 Tire Flips (as a team) *In a follow-the-leader format, each athlete completes the row and sled push, and then together flip the tires. Complete as many...Read More
July 7, 2017 Gymnastics: A. Strict Toes-to-Bar 5 x 5 B. Ring Pull Thrus (Muscle up transition) 5 x 3 w/ :03 Negative Strength: Front Squats 6 x 2 (60%-65%-70%-75%-80%-75%) Metcon: (For time) 50 Pull ups 100 Wall Balls (20/14) 200 Double UndersRead More
July 6, 2017 Conditioning: 800m Run 8 Muscle ups 600m Run 6 Muscle ups 400m Run 4 Muscle ups 200m Run 2 Muscle ups *Complete 1 Shuttle Sprint (25-50-75-100ft) every break on the Muscle ups. Accessory: 3 Rounds: (NFT) 12 Stiff Legged KB Deadlifts 1 Rope Climb (20′) Max Effort Plate Pinch Hold (35-45/25-35)Read More
July 5, 2017 Gymnastics: A. 1-Arm Push up support position 5 x :10-15 (each arm) B. Weighted Hip Extension 3 x 10 Conditioning: 20 Rounds of: :30 Max Row :30 Rest Metcon: 3 Rounds for time of: 20 Kettlebell Swings 20 GHD Sit ups COMPETITORS CROSSFIT CLASS – 5:30pm 5 minute AMRAP 6 Axle Bar...Read More
July 4, 2017 Happy 4th of July! SCCF PUMP & RUN – (9:00am – 11:00am) Max Effort set of: Hang Squat Cleans (95-135/65-95) 3000m Run *Each athlete will have 1 attempt at a Max Effort set of Hang Squat Cleans. Each successful rep is equal to seconds that will be deducted from your total run...Read More
July 3, 2017 TODAY IS REGULAR HOURS TOMORROW, JULY 4th, GYM IS OPEN 9:00am – 11:00am FOR THE PUMP & RUN. Gymnastics: Hollow Hold: 5 x :30 on/:30 off Arch Hold: 5 x :30 on/:30 off Strength: Push Press 10 Rep Benchmark Metcon: 12 minute AMRAP 4 Power Snatch (135/95) 6 Handstand Push ups 8...Read More
