August 08.31.12


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