Monthly Archives: February 2014

WOD01MARCH2014

By |February 28th, 2014|

METCON
15k Team Row
Teams of 2 or 3 will share a rower and take turns […]

WOD28FEB2014 CF14.1

By |February 27th, 2014|

This is a Repeat, a Tribute to the first CFOpen workout, 11.1
AMRAP1030 DU’s
15 Power […]

WOD27FEB2014

By |February 26th, 2014|

Warmup
Tabata Double Unders
Work/Rest :20/:10
8 Rounds

Strength
30:00 to Establish
5RM Press
3RM Push Press
2RM Push Jerk
1RM Split Jerk

Metcon
AMRAP5
4 […]

WOD26FEB2014

By |February 25th, 2014|

Warmup
1500M Row

Strength
20:00 Front Squat
5×5 @ 80%, 3×3 @ 90%, 1 Heavy Single

Metcon
4 Rounds
15 Ring […]

WOD25FEB2014

By |February 24th, 2014|

Warmup
800M Run

Strength
20:00 to establish 1RM Deadlift

Metcon
Amrap10
10 KB Swings 70/55
20 Burpees
30 DU

WOD24FEB2014

By |February 23rd, 2014|

Workout of the Day

Ramp Up
AMRAP2 Double Unders

Strength
20:00 to establish 1RM Clean

Met Con
3 Rounds
6 Calorie […]

WOD22FEB2014

By |February 21st, 2014|

"Tommy V"
For time:
115 pound Thruster, 21 reps
15 ft Rope Climb, 12 ascents
115 pound […]

WOD21FEB2014

By |February 20th, 2014|

Workout of the day
WARMUP
Roll, Row, PNF, DROM
A.
Ramp Up : Snatch Balance Drills
B.
EMOM10/ 3 S.Grip […]

WOD20FEB2014

By |February 19th, 2014|

Our "Road to Recovery" program for Shoulder, Knee, etc. issues is in full effect […]

WOD19FEB2014

By |February 18th, 2014|

“300 Workout”
25 Pull Ups
50 Dead Lifts 135M/95W
50 Push Ups
50 Box Jumps 24M/20W
50 Floor Wipers […]

WOD18FEB2014

By |February 17th, 2014|

SCC ROAD TO RECOVERY PROGRAM
Our "Road to Recovery" program for Shoulder, Knee, etc. issues […]

WOD17FEB2014

By |February 16th, 2014|

Workout of the Day
A.
BTN Split Jerk 20mins. Rest every 2 mins.
*Set 1 – 55%
*Set […]

WOD15FEB2014

By |February 14th, 2014|

CrossFit Total

Back squat, 1 rep
Shoulder press, 1 rep
Deadlift, 1 rep

WODS14FEB2014

By |February 13th, 2014|

Workout of the day
WARMUP
Roll, Row, PNF, DROM
A.
Ramp Up: 3 Sta., 3 Rds., 2 Mins […]

WOD13FEB2014

By |February 12th, 2014|

SCC ROAD TO RECOVERY PROGRAM
Our "Road to Recovery" program for Shoulder, Knee, etc. issues […]