Monthly Archives: December 2013

WOD31DEC2013

By |December 31st, 2013|

*MORNING CLASSES ONLY TODAY

15 min. to build to heavy Snatch with good movement.
15 […]

WOD30DEC2013

By |December 30th, 2013|

Week 1 of 12 Prep Cycle for 2014 CF Open (c/o.CFI)
STRENGTH/ SKILL:

EMOM8
Full Clean x […]

WOD28DEC2013

By |December 27th, 2013|

10 Rounds for time of a different movement each rd. You can start at […]

WOD27DEC2013

By |December 26th, 2013|

STRENGTH: Banded DeadLifts (base off 80% of actual or estimated 1RM) 5×75%, 5×80%, 3×85%, […]

WOD26DEC2013

By |December 25th, 2013|

STRENGTH: Front Squat (base off actual or estimated 1RM) 5×75%, 5×80%, 3×85%, 3×90%, 5×85%, […]

WOD24DEC2013

By |December 23rd, 2013|

SCC Twelve Days of Christmas WOD
1- Rope Climb & a Burpee
2-Clean & Jerks 135/ […]

WOD23DEC2013

By |December 22nd, 2013|

EMOM10 Clean Complex:
1 Clean Dead Lift to 1 High Pull,
1 Hang Full Clean to […]

WOD21DEC2013

By |December 20th, 2013|

NAUGHTY OR NICE
A Pre-Christmas Partner Workout

Warmup: Reindeer Run

Spend 5 minutes with your partner at […]

WOD20DEC2013

By |December 19th, 2013|

STRENGTH:
Strict Press 3×3 @ 85%
Push Press 3×3 @ 95% of Strict Press 1RM
Split Jerk […]

WOD19DEC2013

By |December 18th, 2013|

STRENGTH: Deadlift (base off actual or estimated 1RM) 5×75%, 5×80%, 3×85%, 3×90%, 5×85%, 8×75%
**Keep […]

WOD18DEC2013

By |December 17th, 2013|

STRENGTH:
Hang Snatch (warm up to a moderate triple, then…) 3×2 @ 90%, 3×1 @ […]

WOD17DEC2013

By |December 16th, 2013|

STRENGTH: Back Squat (base off actual or estimated 1RM) 5×75%, 5×80%, 3×85%, 3×90%, 5×85%, […]

WOD16DEC2013

By |December 15th, 2013|

STRENGTH:

A) Clean from Blocks 5×3 @ 85% of 1RM
B) Push Press 5×10 @ 45/35
*Focus […]

WOD14DEC2013

By |December 13th, 2013|

9am Only-Hero WOD "Rankel" for ‘Toys for Tots’ drive – Let’s help families in […]

WOD13DEC2013

By |December 12th, 2013|

STRENGTH: Bench Press (add 5 pounds to 1RM) 5×75%, 3×85%, 1×95%, 3×90%, 5×80%, 8×70%

METCON:
‘Cindy’
Amrap20
5 […]