Overhead Squat
1 set of Max Reps at body weight
6 Sets of:
200 meter Sprints
2 minutes rest
Friday 9.9.11
Overhead Squat
1 set of Max Reps at body weight
6 Sets of:
200 meter Sprints
2 minutes rest
Thursday 9.8.11
Push Jerk
5-5-5-5 (80% 5RM)
"Griff"
800m Run
400m Run backwards
800m Run
400m Run backwards
Monday 9.5.11
No rest on this Labor Day!
Team Wod
3 rounds of:
15 KB swings
15 C2B pull ups
50m Prowler
15 Push-ups with hand release
15 Box jumps
200m Row
Plank hold
Saturday 9.3.11
Saturday Team WOD!
AMRAP 30 minutes
Partner 1 performs:
10 Pull ups
5 Curtis P
10 Box jumps
while Partner 2 runs 400m.
Once partner 2 returns from the run, partner 1 begins 400m run while partner 2 continues work wherever 1 left off.
Score total # of rounds & reps
Friday 9.2.11
Back Squat
5-5 (85% 1RM)
"Diane"
21-15-9
Deadlift (225/185lbs)
Handstand Push Ups
3 sets of Max L-sit
rest 60 seconds
Thursday 9.1.11
3 rounds "FGB style"of:
Walking lunges
KB swings
Rope climb
Ring dips
Double unders
rest 60 seconds
Wednesday 8.31.11
Skill: Power Snatch
No Clock:
Run 1 mile
10!
Burpees
Sit ups
Run 1 mile
Post to comments if you love burpees too!
Tuesday 8.30.11
Deadlift
on the minute for 10 minutes:
2 reps (80% 1RM)
rest in bottom position of squat
rest 5 min, then
4 rounds of:
10 Push ups with hand release
10 Hollow rocks
Sprint 250m
rest 60 seconds
Monday 8.29.11
Back Squat
10-10-10-10 (~70% 1RM)
Push Press
10-10-10-10 (~70% 1RM)
AMRAP 8 min of:
8 Handstand push ups
8 Hang power cleans (145/100lbs)
8 Toes to bar
Post number of rounds completed to comments
Saturday 8.27.11
Happy Birthday Heather!
"40 + 1"
40 Overhead squats (65/33lbs)
1 Rope climb
40 Power cleans (95/65lbs)
1 minute Handstand hold
40 Box jumps
1 Prowler push
40 Pull ups
1 mile Run
Post time to comments
Friday 8.26.11
"Christine"
3 rounds of:
Row 500m
12 Body weight dead lifts
21 Box jumps
rest 5 min,
work to 3RM Press
Thursday 8.25.11
Hang Power Clean
3-3-3-3 (80% 5RM)
No clock:
25 OH Right Walk Lunge (53/35)
25 KB Swings
25 Double Unders
500m Row
25 OH Left Walk Lunge (53/35)
25 KB Swings
25 Double Unders
500m Row
Wednesday 8.24.11
The prowler doesn't look that difficult, eh?
Team Workout 4 rounds
1 person at each station
rotates off of prowler
50m Prowler push (325/225lbs)
12 Toes to rings, rest handstand
Back Extensions
Push up with hand release
Row (resting pace)
Tuesday 8.23.11
Row 1500m
5 rounds of Cindy (5 pull ups, 10 push ups, 15 squats)
5 Clean & Jerk (165/110lbs)
5 rounds of Cindy
5 Clean & Jerk (165/110lbs)
Row 1500m
Post time to comments
Monday 8.22.11
Press
5-5-5 (80% 1RM)
AMRAP 10 minutes:
10 Burpees
200m Run
10 Ring dips
then,
3 sets of weighted pull-ups
Saturday 8.20.11
"Forward & Backwards"
For time:
200m Run
10 Ring dips
20 Wall ball shots
30 Double unders
30 Walking lunges (15 each leg)
20 Leg raises
10 Broad jumps
200m Run backwards
10 Ring rows
20 Wall Ball shots backwards (back to wall)
30 Jump rope backwards
30 Walking lunges backwards
20 Sit-ups
10 Jumps backwards
For time:
200m Run
10 Ring dips
20 Wall ball shots
30 Double unders
30 Walking lunges (15 each leg)
20 Leg raises
10 Broad jumps
200m Run backwards
10 Ring rows
20 Wall Ball shots backwards (back to wall)
30 Jump rope backwards
30 Walking lunges backwards
20 Sit-ups
10 Jumps backwards
Breanne is a Ninja!
Friday 8.19.11
I think he'll accomplish a muscle up someday!
WOD for time:
300 Double unders
50 Hang power snatch (65/45lbs)
10 Muscle ups
Thursday 8.18.11
Bench Press
5-5-5 (80% 1RM)
800m Run
rest 60 seconds,
3 Rounds of:
10 HSPU
20 GHD sit-ups
rest 30 seconds,
400m Run
Wednesday 8.17.11
Blast from the past photo! Look how far the gym has come. Ring dips never get old though,
4 Rounds of:
Sprint 100m
12 Dips
12 Strict pull-ups
12 KB swings (70/53lbs)
rest 2 min
then,
2 Sets of Max Reps Front Squat (70% 1RM)
4 Rounds of:
Sprint 100m
12 Dips
12 Strict pull-ups
12 KB swings (70/53lbs)
rest 2 min
then,
2 Sets of Max Reps Front Squat (70% 1RM)
Tuesday 8.16.11
"Bear"
5 Rounds* of
7 sets of sequence:
Power Clean (light/medium loads)
Front Squat
Push Press
Back Squat
Push Press
*Increase load each round,
no resting on ground
Monday 8.15.11
15 Min Running Clock:
10 Dumbbell snatch right arm (45/25lbs)
5 Turkish get up right arm
10 Dumbbell snatch left arm
5 Turkish get up left arm
Run 400m
Saturday 8.13.11
Run 1 mile 20 Pull-ups
20 Power cleans 115/85lbs
20 Front Squats 115/85lbs
20 Push-ups
1,000m Row
post time to comments
Friday 8.12.11
Skills: Ring Work, Tucks, Supports, Planche
then,
10-8-6-4-2
Dumbbell invert cross (40/20lbs)
Dumbbell invert cross (40/20lbs)
Ring straight arm press out
then,
Max farmer walk in 2 min (72/53lbs)
*down & back
Wednesday 8.10.11
"Filthy Fifty"
For time:
50 Box Jumps, 24/18"
50 Jumping Pull-ups
50 KB Swings, 35lbs
50 Walking lunges
50 K2E
50 Push press, 45/33lbs
50 Back Extensions
50 Wall Ball Shots, 20/12lbs
50 Burpees
50 Double Unders
Post your time to comments
Tuesday 8.9.11
Overhead Squat
5-5-5-5 (80% 5RM)
"Randy"
For time:
75 Power snatch (75/55lbs)
Post time to comments
Monday 8.8.11
Power clean
5-5-5 (80% 5RM)
Mini "Mary"
AMRAP 10 minutes
5 Handstand push ups
10 Pistols
15 Pull ups
Then,
2 sets max time handstand
5-5-5 (80% 5RM)
Mini "Mary"
AMRAP 10 minutes
5 Handstand push ups
10 Pistols
15 Pull ups
Then,
2 sets max time handstand
Saturday 8.6.11
Saturday Fun!
7 Rounds of:
7 Dead lift (95/65lbs)
7 Hang power clean (95/65lbs)
7 Split jerk (95/65lbs)
200m run
Friday 8.5.11
"Tabata Something Else"
8 intervals of 20 seconds of work followed by ten seconds of rest of each:
Pull Ups
Push Ups
Sit Ups
Squats
There is no rest between exercises.
Post total reps from all 32 intervals to comments
To learn more about Prof. Tabata, click here
Wednesday 8.3.11
"Nate" 
Chief Petty Officer Nate Hardy was killed Sunday, February 4, 2008 during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.
To read more about CrossFit HERO wods, click here
AMRAP 20 minutes of:
2 Muscle-ups
4 Handstand Push ups
8 Kettlebell swings 70/53lbs
Post rounds completed to comments
Chief Petty Officer Nate Hardy was killed Sunday, February 4, 2008 during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.
To read more about CrossFit HERO wods, click here
Monday 8.1.11
the original Annie - Annie Sakamoto
"Annie"
For time:
50-40-30-20-10
Double unders
Sit ups
Weighted pull ups (chest to bar)
3-3-3
2011 CrossFit Games Champion
Annie Thorisdottir
Read more about CF Games 2011
Saturday 7.30.11
1000m run
then
Every minute on the minute, do 4 Burpees
and complete
20 Thrusters (65/45lbs)
20 SDHP (sumo deadlift high pull)
500m run
20 OHS (overhead squat)
20 Front squats
1000m run
Friday 7.29.11
"The Chief"
Max rounds in 3 minutes of:
3 Power cleans (135/95lbs)
6 Push-ups
9 Squats
Rest 1 minute. Pick up each cycle where you left off.
Repeat for a total of 5 cycles.
Post rounds completed for each of the 5 cycles.
Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks of Chief Petty Officer. Since 1893, "The Chiefs" have been relied upon by subordinates and superiors alike for their personal example, technical expertise and above all, their unique leadership capabilities. As the induction process for newly selected Chief Petty Officers is now underway throughout the US Navy, we thought it appropriate to inaugurate "The Chief" in honor and recognition of all past and present CPOs. Thanks to them and their families for their self-sacrifice, ability to adapt, tireless dedication to mission and devotion to country.
Thursday 7.28.11
In teams of 2, complete:
5000m Row (only 1K at a time)
80 Burpees
80 Push press (65/45lbs)
80 Strict pull ups
80 Ball toss/pass (20/12lbs)
80 Sit ups
Tuesday 7.26.11
Hang Snatch
1-1-1-1-1
AMRAP 10min
50ft Lunge right arm
50ft Lunge left arm
15 K2E (knee to elbow)
10 Rope pull ups
Post rounds to comments
Monday 7.25.11
Double Unders anybody?
Monday 7.25.11
Deadlift
3-3-3
Unbroken 3 rounds:
7 strict pull ups
14 box jumps
21 double unders
rest 2 minutes
speed strength
Drive yourself under the bar...FAST
Wednesday 02.16.11
1st minute 1 Clean & Jerk (135/95#)
2nd minute 2 Clean & Jerk
3rd minute 3 Clean & Jerk.....
you are finished when you cannot complete the appropriate amount of reps inside of that minute.
3 Sets of Max Chest to Bar Pull-ups
post what minute you cleared to comments
Wednesday 02.16.11
1st minute 1 Clean & Jerk (135/95#)
2nd minute 2 Clean & Jerk
3rd minute 3 Clean & Jerk.....
you are finished when you cannot complete the appropriate amount of reps inside of that minute.
3 Sets of Max Chest to Bar Pull-ups
post what minute you cleared to comments
we heart you
Monday 02.14.11
Skill: Push Jerk
For 10 minutes, on the minute, complete:
10 Box Jumps
AMRAP KB Swings (72/53#)
post fun to comments
back in action
by popular demand, this is going to be our home again for daily workout posts, until further notice. All other details about our shenanigans will be on our website
-SCCF Staff
-SCCF Staff
don't rot
Tuesday 04.27.10
For time:
10 Squat Clean (135/95#)
50 Sit-up
8 Squat Clean
40 Sit-up
6 Squat Clean
30 Sit-up
4 Squat Clean
20 Sit-up
2 Squat Clean
10 Sit-up
post times to comments
Training with or through injuries is often something we all encounter and it is important to understand that the training staff at SCCF take a very active recovery approach.
Enter the "don't rot" concept.
Giving your injury the proper attention and rest is paramount but what about the remainder of your badass self? The last thing any of us wants is for that hard earned (if it hasn't been hard to earn please contact one of our coaches, or send me a private email prior to your next workout) muscle mass to waste away, which is exactly what happens when one gets hurt and decides is time to pay a long overdue visit to the couch, clearing off the ice layers on that tub of ice cream, and catching up on the Tivo.
The alternative, and what is going to keep you healing fast, feeling positive and staying strong, is to get down the box and have one of your coaches scale a workout....we've got a zillion. If you have come off of a serious injury or surgery, and have been issued a rehabilitation protocol....bring it! We want to be in full compliance with your doc and PT, all the while facilitating your progress and recovery to its fullest potential.
get nasty
Friday 04.23.10
Press
3-3-3
“Nasty Girls”
3 Rounds of:
50 Squats
7 Muscle-ups
10 Hang Power Cleans (135/95)
The Original "Nasty Girls" [wmv][mov]
post loads and times to comments
Words from the Box:
Don't fret. We have been busy getting people strong in the gym, running trails, planning events, dialing in our upcoming paleo challenge, sharing beef, and getting ready to launch a kick ass website. The plan was to have a new site up and running for the next series of posts, but it is taking a little longer than expected, so we are back on the blog. It may not be daily, but between here and our facebook page, you will all be in the know.
Where are our shirts? Good question! We should have our 1st edition SCCF shirts for sale, starting sometime next week....lean, mean, black, organic cotton, 20 bucks (Nick says they're free if you can climb the rope with one arm and ring the bell)
Press
3-3-3
“Nasty Girls”
3 Rounds of:
50 Squats
7 Muscle-ups
10 Hang Power Cleans (135/95)
The Original "Nasty Girls" [wmv][mov]
post loads and times to comments
Words from the Box:
Don't fret. We have been busy getting people strong in the gym, running trails, planning events, dialing in our upcoming paleo challenge, sharing beef, and getting ready to launch a kick ass website. The plan was to have a new site up and running for the next series of posts, but it is taking a little longer than expected, so we are back on the blog. It may not be daily, but between here and our facebook page, you will all be in the know.
Where are our shirts? Good question! We should have our 1st edition SCCF shirts for sale, starting sometime next week....lean, mean, black, organic cotton, 20 bucks (Nick says they're free if you can climb the rope with one arm and ring the bell)
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