WOD – August 22, 2014

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Work Out of the Day

5 rounds for time of:

5 overhead squats, 135/95lbs

10 knees to elbows

5 shoulder to overhead, 135/95lb

30 double unders

1 minute rest

Post time to beyond the whiteboard.

 

*pics from Frogman Challenge Facebook

Basics

In teams of 2, as many rounds as possible in 25 minutes of:

1 mile run – buy in

5 burpees

10 jumping pullups

15 overhead walking lunges, 20/14lbs

*Athletes must run together.  One athlete works while the other rests.  They must alternate movements.  Post total rounds to beyond the whiteboard.

WOD – August 21, 2014

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Work Out of the Day

For time:

30 wallballs, 20/14lb

500m row

9-15-21 - 

-wallballs, 20/14lb

-box jumps, 24/20″

800m run

21-15-9 -

-wallballs, 20/14lb

-box jumps, 24/20″

500m row

30 box jumps, 24/20″

Post time to beyond the whiteboard.

 

Basics

Same as above

WOD – August 20, 2014

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Work Out of the Day

Deadlift 5-5-5-5-5

then,

“Hell of the West WOD 1 Qualifier”

As many reps as possible in 8 minutes of:

10 deadlifts

10 bar facing burpees

*Every 2 rounds the weight increases as follows in lbs:

 Open Men: 195-225-255-285

Open Women: 125-150-175-200

Novice Men: 155-185-215-245

Novice Women: 95-125-155-185

Post loads and reps completed to beyond the whiteboard and at http://www.humanperformanceproject.com/enter-score/

 

http://youtu.be/kZaI6w84WsM

 

 

Basics

10 2-minute rounds of:

10 kb swings, 53/35lbs

10 pushups

max rep situps

Post number of situps to beyond the whiteboard.

 

WOD – August 19, 2014

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Work Out of the Day

Max Effort Strict Pullups

then,

“090311 Mainsite WOD”

As many rounds as possible in 30 minutes of:

5 pullups

5 ring dips

15 situps

Post reps and time to beyond the whiteboard.

 

Basics

4 rounds for time of:

400m run

50 air squats

then,

as many reps as possible in remaining time of (20 minutes total):

5 grasshoppers

5 burpees

Post time and reps to beyond the whiteboard.

Sept 13 – November 7 – Whole Life Challenge!

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Sept 13 – November 7 – Whole Life Challenge!

SinCity Crossfit will be participating in the Whole Life Challenge this fall!

Click Here to Register!

What is The Whole Life Challenge?

The Whole Life Challenge is the 56-day online game that allows you to affect lasting change in your life.

While everyone wants to look and feel better, it can be a challenge to know how or where to start. The Whole Life Challenge focuses you on the key areas of your life that produce real, life long changes. Playing together with your friends and family in a fun and motivating daily game, you’ll create new healthy habits that last long after it ends.

More than 50,000 people have played the Whole Life Challenge since we began in 2012.

 
How does it work?
The Whole Life Challenge works by identifying the areas that almost everyone wants to change, and then making a daily game out of creating new habits in each of those areas. The game is designed around the five key areas that every person can identify with. Relying on their more than forty years of combined personal coaching experience, the founders created a system of play focused on implementing new habits in each of the five key areas.

Who can play? 
Anyone from our gym can join our team.  Even your freinds and family that are not members of SCCF can still join our team and play!  It’s only $39 for the early registration!

The Whole Life Challenge rule can be found here - https://game.wholelifechallenge.com/wlcfall14/rules

The winners are based off of 3 criteria:  25% workout improvement, 25% bf% improvement, and 50% Daily Gameplay

Below are some important dates for the challenge:
-Early registration ends August 24th
-The challenge is 8 weeks (September 13th to November 7th)
-Saturday September 6th we will have a potluck BBQ and have a Q and A on the challenge!
-We will be measuring bf% and completing pre-wods the week of September 8th.
-We will be re measuring and redoing all the workouts the week of November 3rd.
-November 8th we will announce the winners at the Femme Fatale – All Women’s Throwdown!

WOD – August 18, 2014

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Congratulations to Sarah V for taking first place in this year’s Frogman Challenge!  Also a big shout out to Noe who took 3rd and Bobbie 4th!  All results can be found at http://www.frogmanchallenge.com/

Work Out of the Day

Front squat 3-3-3-3-3 (3 second pause at bottom)

then,

As many rounds as possible in 10 minutes of:

50m run

5 left arm db snatches

5 db squats

5 right arm db snatches

Athletes choose any dumbbell weight.  Score = db weight x snatch reps completed.  Post loads and time to beyond the whiteboard.

 

Basics

5 rounds for time of:

250m row

20 wallballs, 20/14lbs

200m run

1 minute rest

Post time to beyond the whiteboard. 

November 8, 2014 – Femme Fatale – All Women’s Throwdown

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November 8, 2014 – Femme Fatale – All Women’s Throwdown

More details here coming soon!

 

and also at

 https://www.facebook.com/femmefatalesccf

WOD – August 16. 2014

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Come down to the Henderson Multigenerational Center today to watch The Frogman Challenge!  We have 5 athletes (pictured below) competing and they could use your support!  Goodluck Bobbie, Sarah, Noe, Jason, and Kelly!

Work Out of the Day

 

Make up a workout you missed this week 

 

or

 

“Framanda”

For time:

21 Thrusters 95/65lb
9 Muscle-Ups
15 Thrusters 95/65lb
7 Muscle-Ups
9 Thrusters 95/65lb
5 Muscle-Ups

Post time to beyond the whiteboard.

WOD – August 15, 2014

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This Saturday come down to the Multi Gen Pool for The Frogman Challenge!  Bobbie, Jason H, Sarah V, Noe, and Kelly R are all competing in this CrossFit/swimming competition!

Work Out of the Day

Max Effort Ring Dips

then,

“040825 Mainsite WOD”

For time:

30 handstand pushups

40 pullups

50 kb swings, 53/35lbs

60 situps

70 burpees

Post time to beyond the whiteboard.

http://youtu.be/1AeQXnNsZwo

http://youtu.be/2Vymm8nH4wM

http://youtu.be/B159zgZ8ths

 

Basics

Max Effort Pushups

then,

For time:

30 pushups

40 jumping pullups

50 kb swings, 53/35lbs

60 situps

70 burpees

Post time to beyond the whiteboard.

 

WOD – August 14, 2014

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Goodluck to Charlie (pictured below) who is moving back to Cali this week to finish med school!

This Saturday come down to the Multi Gen Pool for The Frogman Challenge!  Bobbie, Jason H, Sarah V, Noe, and Kelly R are all competing in this CrossFit/swimming competition!

Work Out of the Day

3 rounds for time of:

500m row

2 minute rest

400m run

2 minute rest

100 double unders

2 minute rest

Post time to beyond the whiteboard.

Basics

Same as above

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