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Workout of the Day

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SATURDAY, OCTOBER 25

WARMUP

500m row

3 rounds

10 burpees

20 leg swings

30 squats

30 second samson stretch

 

WOD

800 meter run

30 meter burpee broad jump

10 medicine ball push-ups

30 meter overhead weighted walking lunge

400 meter run

30 meter burpee broad jump

20 medicine ball push-ups

30 meter overhead weighted walking lunge

200 meter run

30 meter burpee broad jump

30 medicine ball push-ups

30 meter overhead weighted walking lunge

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10/24/2014

Main - WOD


Post your PR videos on Instagram or Facebook and tag @slccrossfit for a repost! We love seeing your progress and want to share.

Warm-up


200 single unders
10 leg swings each leg
20 air squats
with a barbell:
5 strict press
5 push press
10 split jerk
10 front squats
10 thrusters
5 good mornings

Weightlifting

Clean and Jerk (Establish a 1RM clean and jerk)

Metcon

Metcon (AMRAP - Reps)


7 min AMRAP:
10 TTB
10 clean and jerk 135/95
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10/23/2014

Main - WOD


Warm-up


30 jumping jacks
1 min couch stretch each leg
10 PVC pass thrus
20 arm circles each direction
10 good mornings w/bar or PVC
2X:30 squat hold
10 jumping lunges

Weightlifting

Turkish Get Up (3X3 each arm, as heavy as possible )

Metcon

Metcon (Time)


1000m row
25 box overs 24/20
30 KB Swings 53/35
800m run
30 KB Swings 53/35
25 box overs 24/20
1000m row
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10/22/2014

Main - WOD


Warm-up


30 cal airdyne (dont step on pedals!)
starting at garage and ending at cage:
high knee skip
butt kickers
grape vine
cartwheels (right side down, left side back)
broad jumps

Skill


15 mins to complete:
3-2-1
strict HSPU
strict pull-up
then:
3X max distance handstand walk
5 ring muscle ups (or transitions)
5 bar muscle ups (or transitions)

Metcon

Metcon (No Measure)


EMOM X 20min
min 1: 6 pull ups
min 2: 8 burpees
min 3: 20 ab mat sit-ups
min 4: 30 double unders
repeat until 20:00
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10/21/2014

Main - WOD


Warm-up


2 rounds:
250m row
10 GHD sit ups
10 GHD ext
10 GHD glute ham raises

Weightlifting


Record heaviest set of 20 steps. Go as heavy as possible while maintaining continuous steps. Rest as needed

Walking front rack lunges (20 alt steps) (3X20 walking front rack lunges)

Metcon


In teams of two, partners alternate whole rounds to complete three EACH. You'll get a decent rest time so try for 25 UB wallballs. One person works at a time. Score is total working time

Metcon (Time)


3 Rounds
25 wall balls 20/14
400m run
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10/20/2014

Main - WOD


Warm-up


Slow paced 800m run
10 banded good mornings
20 arm circles each direction
5 inch worms w/2 push ups
10 handstand shoulder shrugs against wall
10 handstand alternating shoulder taps against wall
5 wall walks
3X:30 hollow rocks

Weightlifting

Shoulder Press (Establish a 1RM strict press)

Metcon

Diane (Time)


21-15-9 Deadlifts, 225# / 155# Handstand Push-ups
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SATURDAY, OCTOBER 18

WARMUP

400 meter run or 500m row

3 rounds

10 inchworm pushups

10 meter walking lunges

10 wall balls

10 meter broad jumps

30sec samson stretch

 

PARTNER WOD

20 minute AMRAP:

10 Wall Walks

20 Burpees

30 Jumping Lunges (each leg)

40 Pushups

50 Situps with Medicine Ball

60 meter Wheelbarrow

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10/17/2014

Main - WOD


Warm-up


2 rounds:
250m row
5 air squats
5 pull ups
5 front squats w/bar
5 thrusters w/bar
5 good mornings w/bar

Weightlifting

Front Squat (20 reps at 80% of 1RM )

Metcon

Jackie (Time)


For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups
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10/16/2014

Main - WOD


Warm-up


500m row

In a snatch grip: 5 of each with a barbell or PVC:
jump shrug
high pull
muscle snatch
OHS
drop snatch
sotts press
duck walk
tall snatch

then: 50 double unders

Weightlifting

Snatch (1RM snatch )

Metcon


Score the total reps from the SN AMRAP

Metcon (AMRAP - Reps)


3:00 AMRAP:
Snatch at 75% of 1RM established earlier

2:00 rest

EMOM for 12:00
odd: 7 OHS 95/65
even: 30 double unders
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10/15/2014

Main - WOD


Warm-up


400m run
5 inch worms w/1 push up
10 banded good mornings
10 broad jumps
1:00 calf stretch each leg
3X:15 hollow rocks
3X:15 arch rocks

Skill


15 minutes to complete:
5 cartwheels left
5 cartwheels right
3X10m handstand walk
5 handstand forward rolls
5 free standing HSPU
5 ring/bar MU

Metcon


With a continuously running clock perform 1 sprint (10 meters) the first minute, 2 sprints (10 meters) the second minute, 3 sprints the third minute, and so on, continuing to add 1 sprint each minute until you cannot complete the required number of 10 meter sprints in the given minute.

Score total rounds and sprints in the last round completed.

Metcon (AMRAP - Rounds and Reps)


Death by 10m sprints
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