Thrusday 12.01.11

practicing handstands in Hawaii!!!

 Welcome to December...  San Carlos CrossFit is turning 2 years OLD at the end of this month.   We want to thank you very much for bringing your awesome self to our BOX..   You have made SCCF what it is today..   Thank you!! 

Skill:  Handstand Work

4Rounds (NO CLOCK)
400 M Run
15 Front squats (65/45 #'s)

Rest two minutes
Complete 100 Situps

Strech mobility!!

Wednesday 11.30.11

Row...  Faster...  Faster!!!

Overhead Squat
5-5-5 (80% 5RM)

Man Overboard style (15 min)

Sledhammer Strikes
Pushups
Hollow Rocks
Ground to Overhead with Keg
GHD situps
250 M Row


Stretch Mobility

Tuesday 11.29.11

Skill = Power Snatch
3-3-3 (~85% 1 RM)

AMRAP 12 minutes

5-Strict pullups
7 Push Presses (75% bw)
9 K2E

Weighted Dips
3-3-3

Monday 11.28.11

Can you tell how much fun is she having?

Front Squat 3-3-3 (85% RM)

Deadlift 1X5 (80% RM)

AMRAP 10 Min:
7DB thrusters (45/24#'s)
7 Ball Slams (20/14 #'s)
250 m Run

Wednesday 11.23.11

Skill: High box jumps

10 rounds
10 Burpees
10 Double Unders
Run 250 meters

Tuesday 11.22.11

Front Squat
5-5-5 (80% 1RM)

Push Press
5-5-5 (80% 1RM)

Tabata Protocol:
Dips
Toes to Bar
Squats

Monday 11.21.11

Wall balls...  you got to love them huh?

Back Squat
3-3-3 (~85% 1RM)

Press
3-3-3 (~85% 1RM)

21-15-9

Wall Ball (20/14 #s)
Back Extension
Weighted Pullups (Kip allowed)

Friday 11.18.11

Coach Breanne.. showing off the girly socks!!

Front squat
Work to 1 RM

For time
15 Grnd to overhad (185/125 #'s)
Run 1000


Mobility

Thursday 11.17.11

Oliver showing off!!!    

Skill: Hang Power Snatch

Complete:
15 TGU, Rt Arm
25 KB Swings
15 OH Squats, Lt Arm
25 KB Swings
15 OH Squats, Rt Arm
25 Kb Swings
15 TGU, Lt Arm

Wednesday 11.16.11

Split Bulgarian Squat

5-5-5 (80% 5RM)

Run 5k

Work L-Sit for 3 mins

Tuesday 11.15.11

Breanne looking cool as a cucumber!!   making it look easy.

Press
3-3-3 (~85% 1RM)

"Tilman”
7 Rounds of:
7 Deadlift (315/225#)
1 Full Gasser (48m x 4)
15 Pull ups

* rest 45 sec between rounds

Monday 11.14.11

Dante killing the double unders...  Jump Dante Jump!!!

Font Squat
5-5-5 (80% 1 RM)

Power Clean
3-3-3 (80% 1RM)

AMRAP
50M prowler  (245/145#)
15 Pushups
30 Double Unders

Saturday 11.12.11

In Memory of Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia's Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, about 25 km southwest of Kandahar City on December 23, 2009.   He was one of the first to inspire Coach Angel Shauff from SCCF to become a coach herself. 

 

 

Skill:  Handstand holds, handstand pushups

For time: "Nutts:

10 Handstand pushups

15 Deadlifts (250lbs/175lbs)

25 Box jumps

50 Pullups

100 Wall Balls

200 Double Unders

400m run w/45lb plate

Friday 11.11.11

Ruben showing off the shoes!! 

Push Jerk
Work to 3RM

4 Rounds for time:
100 m Run
5 Press (115/75)
10KB swings (70/53)

Thursday 11.10.11

Run Forest Run!!   :) 

Overhead Squat
5-5-5 (80% RM)

3 Rounds
800 m run
10 ring pushups
15 Box Jumps

Wednesday 11.9.11

Kevin D...

Skill  Kip/Kipping K2E

Slackline Work

Partner "Angie"
100 pullups
100 pushups
100 sit ups
100 Squats

Tuesday 11.8.11

Push Jerk
5-5-5 (80% 1RM)

Deadlift
Work to Heavy 3

AMRAP
3 Wall Walk
6 DB Hang Squat Clean (20/40)
6 Ring dips

Monday 11.07.11

Sorry for not posting this yesterday..  enjoy!!

Satuday 11.5.11

Barbara
5 rounds (2 min rest between rounds)
20 pull ups
30 push ups
40 sit ups
50 squats

Friday 11.04.11

Running is a great way to take a break between thrusters..:)

Power Clean
Work to 3RM

3 Rounds for time:
7 Thruster (155/115#)
250m Run   

Thrusday 11.3.11

Happy Bday Lily!!

 Skill: Handstand Work

Tabata x 4
NO scoring, rest 60 btw:
Strict Pull ups
Handstand Holds
Strict Toes to Bar
Broad Jumps     

Wednesday 11.2.11

Who is having fun here?

Power Snatch
5-5-5 (80% 5RM)

Complete:
1500 m Row
30 sec in Ring Hold
1000 m Row
60 sec in ring Hold
750 m Row
90 sec in Ring Hold
500 m Row
120 sec Ring Hold