Username:

Password:

Forgot Password? / Help

Workout of the Day

0

10/30/2014

Main - WOD


Don't forget to wear your costume on Friday for the Halloween WOD! There are prizes involved, get creative!

Warm-up


20 jumping lunges
10 wall squats
1:00 sampson stretch each leg
20 arm circles each direction
10 pvc pass-thrus
10 front squats w/bar
15 hollow rocks
15 arch rocks

Weightlifting

2-position clean (hang, floor) (Establish a heavy 2 pos clean)

Metcon


Score your slowest round.

Metcon (Time)


5 rounds:
500m row
5 power cleans 135/95
rest 2:00
0

10/29/2014

Main - WOD


Don't forget to wear your costume on Friday for the Halloween WOD! There are prizes involved, get creative!

Warm-up


3 rounds:
25 single unders
7 GHD sit-ups
7 GHD ext
7 GHD glute ham raise

Skill


15-20 mins to complete:

3-2-1
Ring muscle ups
Bar muscle ups
then:
5 cartwheels right
5 cartwheels left
5 HS forward rolls
10 strict toes to bar
3X:30 L sit

5 mins rope climb technique/review

Metcon


Prowler push starts from the first pillar to the last, down and back is 1.
Men: two 45 each side
Women: one 45+25 each side.

Scale the double unders with 5 attempts and 40 single unders.

Metcon (AMRAP - Rounds)


20 min AMRAP:

2 rope climbs
200m run
1 prowler push 180/140
30 double unders
10 burpee box jumps 24/20
0

10/28/2014

Main - WOD


Warm-up


400m run
3 rounds of :15 seconds each movement:
jumping jacks
push ups
air squats
hollow rocks

Weightlifting

weighted ring dips (3X3 weighted dip, as heavy as possible)

Metcon

Metcon (No Measure)


EMOM X 21min
min 1: 5 HSPU
min 2: 150m row
min 3: 8 pull-ups
repeat until 21:00
0

10/27/2014

Main - WOD


Warm-up


500m row
1:00 couch stretch each leg
20 air squats
10 banded good mornings
2 rounds:
7 GHD sit ups
7 GHD ext

Weightlifting


In between sets complete 5 weighted GHD glute ham raises.

Back Squat (5X5 back squats as heavy as possible )

Metcon

Annie (Time)


50-40-30-20-10 Double-unders Sit-ups
0

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

0

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
0

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
0

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
0

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
0

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
Pages:12345...118119