2/25/15

Warm Up: 500m Row Stretching & Mobility Work: 25 Double Unders/100 Singles 20 Sit Ups 15 Push Ups 10 Pull Ups  Strength: Cleans 15 min to find Max Clean WOD: 20 Minute AMRAP 5 Burpees 10 Sit Ups 15 Mountain Climbers 20 Wall Balls (20/14) 1 Round =...

15.1 OPEN

The Games begin in 3 days!! Sign up to join the SSCF team today! www.games.crossfit.com Join us at the Box for Friday Night Lights every Friday during the Open for judging.  

2/23/15

Warm Up 500m Row Stretching & Mobility Work  WOD 100 Singles 50 Wall Balls (20/14) 50 Box Jumps(24/20) 40 Shoulder to Overhead (95/65) 40 Burpees 30 Cleans (95/65) 30 Kettlebell Swings 20 Pull Ups 20 Toes to Bar 1 50ft Bear Crawl 1 Rope Climb  (30 Minute...

2/19/15

Warm Up: 1000m Row    Stretching & Mobility Work:  10 PVC Pass Throughs 25 Jumping Jacks 25 Lunges  10 Inch Worms  50 Double Unders/200 Singles    Strength/Skill:  Double Unders     WOD:  Rowing...

2/18/15

Warm Up 500m Row Stretching & Mobility Work:  5 Handstand PushUps or Holds 10 Goblet Squat Hold 15 GHD 20 Push Ups 25 Sit Ups Strength: Overhead Squat 15 mins to find 1 Rep Max WOD: 15-12-9 Thruster (115/80) Chest to Bar Pull Ups Right into 15-12-9 Burpee Box...
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