WOD, 12/24/09: “The 12 Days of ChristmaHanaKwanzakkah” 3 Rounds for time of: 12 Kettlebell swings (2 pood/1.5 pood) 11 Burpees 10 Pull-ups 9 Box Jumps 8 Toes to Bar 7 Wall Balls 6 Push Ups 5 RING dips 4 Ball Slams (20/12 lbs) 3 Pistols (each leg) 2 Muscle Ups 1 Handstand Push-Up    Continue Reading

WOD, 12/23/09: For time… 50 Wall Balls (20, 14) 50 Box Jumps, 24″ 50 Walking Lunge Steps 35 Wall Balls 35 Box Jumps 35 Walking Lunge Steps 20 Wall Balls 20 Box Jumps 20 Walking Lunge Steps SCF’s Holiday Schedule: Christmas Eve: All morning classes (5:30 am, 6:30 am, 9 am) and a SPECIAL 2:00 [...]Continue Reading

WOD, 12/22/09: 1st: As the class is warming up, take turns (2 at a time) setting a PR on a 500 M row.  Record time on the board. 2nd: 3-3-3 SUMO deadlift (NOT HIGH-PULL) Record max weight on the board 3rd: ”Diane” FOR TIME: 21-15-9 reps of: 225/155 pound Deadlift Handstand push-ups So…the weather outside is [...]Continue Reading

WOD: 12/21/09 Five rounds, each for time of: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats Rest precisely three minutes between each round. Don’t sleep on this WOD.  Just because you get three minutes of rest between each round, doesn’t mean it’s easy. However, because you DO get the rest, you should GO NUTS during [...]Continue Reading

9AM SUNDAY CLASS IS CANCELED DUE TO INCLEMENT WEATHER WOD for 12/20/09: Shovel your driveways and sidewalks for time. Post times and estimated distance (un)covered. Make sure to warmup by doing a dozen shoulder pass thrus with your shovel followed by 2 rounds of the deadbug and snow angels. Keep your core tight and that [...]Continue Reading

WOD: SATURDAY, 12/19/09: “The CrossFit Total”  1 Rep. Max Back Squat 1 Rep Max Shoulder Press 1 Rep Max Deadlift You will have three attempts at each lift to get to your HEAVIEST load.  At the end, you add the weight from the three lifts and that is your CrossFit Total.  Failed attempts count as [...]Continue Reading

WOD, 12/18/09: Max rep Squat cleans 1-1-1 then… AMRAP 12 minutes of: 5 Squat Cleans (135/95) 10 Ring Dips* *Ring dips should be thumb to arm pit for full extension.  If you cannot get this without a band, use a band.  If you cannot get this with the band, push the two GHD close enough [...]Continue Reading