Fitness

Sunday 12-21-14

Strength/Skill
A1: KB Front Rack Carries 3 x 50m (Heavy), Rest 30 sec b/w
A2: Side Plank Holds 3 x 30-45sec Each Side, Rest 1 min

Workout:
12 Min Amrap Of:
21 SU’s (Single Under)
15 KB Swings @35/25
9 Box Jump-Step Downs @Jumping Height

Fitness Program Description

Performance

Sunday 12-21-14

Strength/Skill
A1: KB Front Rack Carries 3 x 50m (Heavy), Rest 30 sec b/w
A2: Side Plank Holds 3 x 30-45sec Each Side, Rest 1 min

Workout:
12 Min Amrap Of:
21 DU’s
15 KB Swings @55/35
9 Box Jump-Step Downs @24″/20″

Performance Program Description

Competitor WOD

Monday 12-22-14

Competitors:
A. Squat Clean from high blocks or High Hang, build to a max
B1. 5 X 5 TnG PS, 5 unbroken 135/95, rest 10-15 sec
B2. 5 X 5 TnG PC, 5 unbroken 195/135, rest 10-15 sec
B3. 5 X 5 TnG DL, 5 unbroken 275/185, rest 2 min
C. Rear Foot Elevated Jumping Split Squats, 4 X 8 per
– rest 1 min b/n each leg, rest 1 min b/n sets
+
Workout:
35-25-15-5 of:
Unbroken Wall Balls 20/14#
10-10-10-10 of:
Box jumps 24/20″

Competitor Program Description

Competitors submit your results/times HERE.


Teens WOD

Thursday 12-18-14

WOD: 12 minute AMRAP
12 Front Squats
12 Burpees
12 Russian Twists

Recent Blog Posts

My Favorite Part....
|
The 2014 SCF Lurong Paleo Winners
|
7 Lbs...
|

Masters WOD

Wednesday 12-17-14

Masters at 8:00 am


Kids WOD

Thursday 12-18-14

WARMUP: Crossfit Kids Limbo
Each kid picks an exercise card, performs 3 reps at the cone before going underneath the limbo bar.

SKILL WORK: Kipping Swing Practice

WOD: 12 Days of Christmas
Kids Jump Rope or Hurdle Jump in the center. When the whistle blows, everyone must stop and pickup a card. Whatever number is on that card you have to run to that same numbered cone and do whatever exercise that cone represents. When done, go back to jumping rope. Whomever completes the 12 days of Christmas first WINS!