SCC – CrossFit

View Public Whiteboard


V1. “S3E” Speed, Strength, Skill Evaluation (Time)

For Time:

200m Run

10 Burpees

10 Pull Ups

10 HR Push Ups

10 Air Squats

10 DU’s
*Scale for your experience level. This is to be used as a test to measure one’s own progress over time, through routinely revisiting and retesting.

**Coaches can use 2 min. Heats to help space out Athletes.

***Athletes can use comment section to track performance like sprint times or unbroken sets


EMOM8 Snatch AHAP (Weight)

*Pick a safe, manageable weight that you can do once every minute for eight minutes.

**Yes…! You should full squat it.


Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
*To be performed downstairs.

**Scale newer athletes with lighter weight and Barbell Pull Ups. Share the BB Pull Up stations