Secret City CrossFit Logo
  • Home
  • About Us
  • SCCF CrossFit Basics
  • What Is CrossFit?
  • WODs
  • Menu

Monthly Archives: January 2016

Friday January 29

Posted on January 29, 2016 by SCCF_admin

Friday

Kettlebell complex – 4 rounds:
10 KBS
5 KB cleans (L + R)
10 KBS
5 KB push press (L + R)
10 goblet squats

Thursday January 28

Posted on January 28, 2016 by SCCF_admin

Thursday

3 rounds:
50 SUs
40 mountain climbers
30 flutter kicks
20 side kick through
10 burpees

Wednesday January 27

Posted on January 27, 2016 by SCCF_admin

Wednesday

Strength: bench press 3-3-3-3

5 rounds:
7 power cleans
9 box jumps

Heavy Tuesday January 26

Posted on January 26, 2016 by SCCF_admin

Heavy Tuesday

Snatch: 3-3-3-3-3

Monday January 25

Posted on January 25, 2016 by SCCF_admin

Monday

Skill: 10 minutes work on drop snatch

5 rounds:
5 thrusters
5 burpees with vertical jump

Snow Day

Posted on January 22, 2016 by SCCF_admin

I’m going to make the command decision and cancel the Saturday 9:00 AM free WOD. Sleep in. You’ll thank me later.

Friday January 22

Posted on January 22, 2016 by SCCF_admin

Friday

5 Power cleans + one round of Cindy

Work for two minutes and rest one minute for four rounds

Thursday January 21

Posted on January 21, 2016 by SCCF_admin

EMOM Thursday

EMOM 21 min:
1st – 10 wallballs
2nd – 10 KB SDLHP
3rd – 12 side kick through

Wednesday January 20

Posted on January 20, 2016 by SCCF_admin

Wednesday

15 min AMRAP:
5 front squats (95#)
10 push-ups
20 flutter kicks

Tuesday January 19

Posted on January 19, 2016 by SCCF_admin

Tuesday

E 30s for 10 minutes: 1 snatch – light weight

4 rounds:
4 wall walks
down and back sprint
15 KBS
down and back sprint

Post navigation

1 2 3 Next »

CrossFit Journal

CrossFit Journal: The Performance-Based Lifestyle Resource

CrossFit Kids

Secret City CrossFit

Click to open larger map

238 Brisbane Road
Oak Ridge, TN
865-789-2277

Recent Posts

  • Link to WOD posts
  • Hero Friday October 20
  • Thursday October 19
  • Heavy Wednesday October 17
  • 1674

Recent Comments

    Archives

    • October 2017
    • September 2017
    • August 2017
    • July 2017
    • June 2017
    • May 2017
    • April 2017
    • March 2017
    • February 2017
    • January 2017
    • December 2016
    • November 2016
    • October 2016
    • September 2016
    • August 2016
    • July 2016
    • June 2016
    • May 2016
    • April 2016
    • March 2016
    • February 2016
    • January 2016
    • December 2015
    • November 2015
    • October 2015
    • September 2015
    • August 2015
    • July 2015
    • June 2015
    • May 2015
    • April 2015
    • March 2015
    • February 2015
    • January 2015
    • December 2014
    • November 2014
    • October 2014
    • September 2014

    Categories

    • SCCF News
    • WOD

    Meta

    • Log in
    • Entries RSS
    • Comments RSS
    • WordPress.org

    CrossFit Journal

    CrossFit Journal: The Performance-Based Lifestyle Resource

    CrossFit Kids