Monthly Archives: March 2014

SCC WEEKLY PROGRAM FOR 3/31 – 4/5

By |March 29th, 2014|

MONDAY WOD31MARCH2014

METCON
150 Burpees
*Every 2:00 you must stop and complete 5 Deadlifts @ 225/135

TUESDAY WOD1APRIL2014

STRENGTH
1 […]

SCC WEEKLY PROGRAM FOR 3/24 to 3/29

By |March 23rd, 2014|

MONWOD24MARCH2014

METCON
100 Back Squats @ 185/115
*Every time you re-rack the bar you must complete 15 […]

WOD22MARCH2014

By |March 21st, 2014|

"Daniel"

For time:
50 Pull-ups
400 meter run
95 pound Thruster, 21 reps
800 meter run
95 pound Thruster, 21 […]

CFOPEN14.4WOD

By |March 20th, 2014|

Workout 14.4

14 minute AMRAP:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20 / 14 lb.
30 cleans, […]

WOD20MARCH2014

By |March 19th, 2014|

WOD20MARCH2014

WARMUP

Row, Roll, DROM

STRENGTH

20:00 Cap

5RM Thruster

MET-CON

Every minute for 15:00 or until you cannot complete the […]

WOD19MARCH2014

By |March 18th, 2014|

WOD19MARCH2014

WARMUP

Tabata Toes to Bar

CHIPPER

100 Double Unders / 300 Single Unders

80 Burpees

60 Pull-ups

40 Ring Dips

20 […]

WOD18MARCH2014

By |March 17th, 2014|

WOD18MARCH2014

WARMUP

Row, Roll, DROM.

SCC CFWU 1rd

Burpee Broad Jump down

Lunge Walk back

10 BB OHSquats

10 BB Good […]

WOD17MARCH2014

By |March 16th, 2014|

WOD17MARCH2014

WARMUP

General DROM

MET-CON

Death by: Heavy Front Squats and Burpees

0:00 – 1:00: 1 Front Squat @ […]

WOD15MARCH2014

By |March 14th, 2014|

Partner KB @ 55/35
100 Swings
100 Goblet Squats
1 Mile KB Run*
80 Swings
80 Goblet Squats
800M KB […]

WODCFOPEN14.3MARCH142014

By |March 13th, 2014|

Workout of the Day

WORKOUT 14.3

MEN – includes Masters Men up to 54 years old
Complete […]

WOD1MARCH2014

By |March 12th, 2014|

Workout of the DayWarmup: 2 Rds of: 1min of partner sit-ups+ 1 minute rest […]

WOD11MARCH2014

By |March 11th, 2014|

WARMUP
Roll, Row, Sticks, DROM

RAMPUP
Tabata Burpees
*Score recorded will be your worst round, not your best, […]

WOD11MARCH2014

By |March 10th, 2014|

Workout of the Day
A. Ramp Up 10 minutes
Two sets of:
Nose-to-Wall Handstand Hold x 60 […]

WOD10MARCH2014

By |March 9th, 2014|

Work Out of the Day

Warm Up: Row, Roll, DROM

Ramp Up: Team 2000m Row for […]

TEAMWOD08MARCH2014

By |March 7th, 2014|

Team WOD:

Teams complete the following (total reps), splitting work anyway:
Station 1 – 100 Double […]