THE WOD now lives at sancarloscrossfit.com
This page will not longer be updated.. come check out the new WOD page!!
Thursday 08.30.12
 |
| This guys is always smiling.. he is probably not trying hard enough!! |
Bent Over Rows
5-5-5-5 (work upto something heavy)
3 Rounds
10 DB snatch Right
10 DB snatch Left
20 Hollow Rock
400m Run
Wednesday 08.29.12
Power Snatch
3-3-3 (50-60-70% 1RM)
TABATA
KB Swings
DU
Burpees
Handstand Hold
Run
rest 30sec B/T exercise
Tuesday 08.18.12
Wt. Pull ups
3-3-3-3-3
12-10-8-6-4-2
Front squat (135/95#)
Ring Dips
Toes to Bar (T2B), sub Knees to Elbows (K2E)
Monday 08.27.12
 |
| SCCF ladies at Canada road Sunday Morning.. Great job guys!! |
Front Squat
Work up to 3RM
3 Rounds
5 Shoulders to Overhead (S2OH) (155/105#)
10 Box Jumps (30/24")
10 Ring Push Ups
REST 1min
Saturday 09.25.12
 |
| Coach Breanne doing HSPU at the games |
"MARY"
AMRAP 10min or 20min
5 HSPU
10 Pistols
15 Pull Ups
Friday 08.24.12
Push Press 5-5-5-5
(60-70-80-90% 1RM)
5 Rounds
5 Squat Clean
(155/115#)
1 Rope Climb (sub
3 Rope Pull ups)
Thursday 09.23.12
 |
| Fundamentals' peeps learning to squat!! |
Clean Pulls
3-3-3-3-3 (work up to something heavy)
AMRAP 15min
5 Turkish Get Ups Right
5 Turkish Get Ups Left
50m Broad Jump
15 Clapping Push Ups
Wednesday 08.22.12
 |
| David in his beginner days, this guy has made incredible progress!! Way to go David!! |
Wighted Ring Rows 5-5-5-5 (work up to something heavy)
10-9-8-7-6-5-4-3-2-1
Thrusters (95/65#)
Pull Ups
REST 30 Sec B/T Rounds
Tuesday 08.21.12
Back Squats
5-5-5-5 (60-70-80-90% 1RM)
800m Run
21-15-9
Over Head Squats (OHS) (115/75#)
Dips
Hand Stand PushUps (HSPU)
800m Run
Monday 08.20.12
 |
| Check out Maura doing a headstand at the Olympic Stadium in London!! |
Push Jerk -3-3-3 (60-70-80-90% 1RM)
3 Rounds
5 Deadlifts (185/315)
50 double unders
30 Sec L Sit (sub N sits)
3 x Max Strict Chin Ups
Saturday 08.18.12
Man Over Board
10 Tire Flips
Battle Ropes
Handstand Holds
GHD Sit ups
Double Unders
Friday 08.17.12
 |
| To lift heavy you have to lose the shirt!! |
DL 5-5-5
(60-70-80% 1RM)
3 Rounds
10 Lunges in place alt. back racked
(135/95#)
10 Push ups (with hand release)
250 m Run
Mobility/Flexibility if time
Thursday 08.16.12
 |
| SCCF kids... showing how it is done. |
Dumb Bell Prone Rows 6-6-6-6-6 (work up to something heavy)
3 Rounds
15 Pull ups
15 Shoulders to overhead (S2OH) (65/95#)
Skill: Kipping Knee to Elbows (K2E) Toes to bar )T2B)
5-5-5
Wednesday 09.15.12
Skill: Max Strict Pull Up
On the min for 5min
(keep the number the same on all 5 Rounds)
4 Rounds
50m Prowler Push (180/90#)
20 V-ups
20 Burpees
Tuesday 08.14.12
Push Press
5-5-5 (60-70-80% 1RM)
4 Rounds
400m Run
10 KB Swings (70/53#)
10 Sledge Hammer
Strikes Right
10 Sledge Hammer
Strikes Left
Monday 08.13.12
 |
| Thank you for being part of the SCCF family!! Enjoy the week |
Front Squats 5-5-5-5
(60-70-80-90% 1RM)
Thruster Ladder (95/65#)
1st min 1 thruster
2nd min 2 thruster until can't finish in min
2 Sets Max Pull up Lock Offs Holds
Saturday 08.11.12
 |
| Say what? |
Girls Gone Wild
1 round Barbara
20 pull ups
30 push ups
40 sit ups
50 squats
2 rounds Kelly
400m run
30 box jumps
30 wall balls
3 rounds Annie
30/20/10 double
unders, sit ups
Friday 09.10.12
This is a classic.. enjoy!!
"Nasty Girls”
3 Rounds of:
50 Squats
7 Muscle-ups
10 Hang Power Cleans (135/95)
Thursday 08.09.12
Push Press Behind Neck 5-5-5-5 (work up to something heavy)
10 Power Snatch (115/75#)
50 Sit-up
8 Power Snatch
40 Sit-up
6 Power Snatch
30 Sit-up
4 Power Snatch
20 Sit-up
2 Power Snatch
10 Sit-up
Wednesday 08.08.12
 |
| Coach Bre awesome KB swings!! |
Weighted Pull ups
3-3-3-3-3 (work up to something heavy)
NO CLOCK
500m Run/Row
10 Handstand Push-ups
20 K2E (knees to elbows)
30 KB Swing (53/35)
40 Ring Rows
50 Thrusters (45/33)
500m Run/Row
Tuesday 08.07.12
 |
| At mile 78 of 100 at Western States... |
Push Jerk
5-5-5-5 (work up to something heavy)
Make sure you bring your running shoes for this particular workout.
5 Rounds
Run 400m
2 min Rest
Monday 08.06.12
DL 5-5-5
(60-70-80% 1RM)
AMRAP (As Many Rounds as Possible) 10 min
6 Squat Cleans
(155/110#)
12 Pull ups C2B (Chest to bar)
24 Double Unders
Saturday 08.04.12
4 rounds of:
5 burpee muscle-ups/ 5 burpee pull-ups
5 burpee box jumps (28/20)
15 m burpee broad jumps
15 m burpee broad jumps
500 M run
Friday 08.03.12
Today we FRAN!!
21-15-9
Thrusters (95/65#)
Pull ups
Rest ~5min
2.5K Run
Mobility/Flexibility
Thursday 08.02.12
 |
| Remember.. Big Pull!! |
Bent Over Rows
5-5-5-5 (work up to something heavy)
AMRAP 15min
10 Power Cleans (95/65#)
50 DU
Run 250m
Subscribe to:
Posts (Atom)