Registration Open! THROW-DOWN CANCER - Nov. 15th 2014 @ SCF

Fitness

Friday 10-24-14

Strength & Skill:
Snatch Complex of:

1 Power Snatch + 1 Hang Power Snatch + Hang Split Snatch

Note: With a 12 minute running clock in teams of 2 athletes, build up to a tough complex.
+
Workout:
3 RFT of:

20 American KB Swings
20 Loaded Squats (see options)
300 Meter Run

Weighted Squats Options: if you have depth issues a plated squats- see video. Otherwise, feel free to dumbbell or barbell front squat as usual.

Advanced Fitness Athletes: see the performance workout and scale accordingly.

“Fitness Finisher”
3 Mins of Planks Holds + Perfect 30 Ring Rows for volume

Feel free to break this up any way you’d like.

Fitness Program Description

Performance

Friday 10-24-14

Strength & Skill:
Snatch Complex of:

1 Full Snatch + 1 Hang Squat Snatch + Overhead Squat

Note: With a 12 minute running clock in teams of 2 athletes, build up to a heavy complex.
+
Workout:
3 RFT of:

21 Pull Ups
15 Overhead Squat 75/55-95/65
300 Meter Run

Note: we normally don’t upper body pull before a technical barbell lift like the overhead squat, so pace your pull ups wisely.

“Performance Finisher”
3 Mins of Hollow Body Holds + 3 mins of Overhead Mobility

Feel free to break this up any way you’d like.

Performance Program Description

Competitor WOD

Friday 10-24-14

Competitors:
A1. Barbell Good Mornings, 5 X 6-8, rest 30 secs
A2. Kipping Handstand Push Ups, 5 X AMRAP, rest 3 mins
- 12 min per set, see video
A2. Advanced Athletes, P Bar HSPUs, 5 X AMRAP, rest 3 mins
- 6 min per set, see video
+
Workout:
7 Rounds of:

10 Ascending Deadlifts, perfect form
40 Unbroken Double Unders, see penalty

Rest 3 minutes in between rounds.

Penalty: every time you break, complete 4 burpees at the end of each round (12 burpee cap).

Competitor Program Description

Competitors submit your results/times HERE.


Teens WOD

Tuesday 10-21-14

WOD #1: 10 minute AMRAP
12 KB Swings
10 Tire Flips
100m Farmers Carry

*Rest*

WOD #2: 10 minute AMRAP
Clean & Jerks
Every 2 minutes 100m Shuffle

Recent Blog Posts

Energy
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Stepping Off of the Plateau
|
September Accomplishments
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Masters WOD

Wednesday 10-22-14

Masters at 8:00 am


Kids WOD

Thursday 10-23-14

WARMUP: Switch Relay Race

SKILL WORK:
Goblet Squats – push those knees OUT
Knees to Elbow – pull those knees UP

WOD: Musical AMRAP
5 Stink Bugs
5 Goblet Squats
5 Knees to Elbow
*Every time the music stops Run 100m

GAME!!!