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

Fitness

Sunday 10-26-14

Workout:
9 Rounds for time of:
5 Perfect Push Ups
6 Dumbbell Goblet Squat- single db
7 Dumbbell Snatches- alt every other
8 Toes to Rings- mod as needed

Note: There’s a 20 minute time cap on this workout. Please scale accordingly.

Fitness Program Description

Performance

Saturday 10-25-14

Workout:
9 Rounds for time of:
5 Handstand Push Ups
6 Dumbbell Goblet Squat 55/35- single db
7 Dumbbell Snatches 55/35- alt every other
8 Toes to Bar

Note: There’s a 20 minute time cap on this workout. Please scale accordingly.

Performance Program Description

Competitor WOD

Saturday 10-25-14

Workout:
20 Mins or Running- easy pace
20 Mins of Rowing- easy pace
20 Mins of Biking- easy pace

After this weeks volume, I’m backing you off a little. Treat this as an active recovery day. Afterwards, spend some time mobilizing. If you missed a workout, feel free to catch up.

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
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September Accomplishments
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Masters WOD

Sunday 10-26-14

20 Min AMRAP:
10 Front Squats 95/65
10 Russian KB Swings 70/53
10 GHD Situps
200 M Run


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!!!