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Monthly Archives: February 2016

Monday February 29

Posted on February 29, 2016 by SCCF_admin

Monday

“DT”

Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

Post time to comments.

Friday February 26

Posted on February 26, 2016 by SCCF_admin

Friday

Open 16.1
20 min AMRAP:
25 ft overhead walking lunge (95/65)
8 burpees
25 ft overhead walking lunge (95/65)
8 C2B pullups

Heavy Thursday February 25

Posted on February 25, 2016 by SCCF_admin

Heavy Thursday

Cycle through the CrossFit Total lifts…

Shoulder press: 7-5-3
Back Squat: 7-5-3
Deadlift: 7-5-3

Wednesday February 24

Posted on February 24, 2016 by SCCF_admin

Wednesday

EMOM 21:
3 bear complex
12 knee raises
35 sec SU

Tuesday February 23

Posted on February 23, 2016 by SCCF_admin

Tuesday

5 rounds:
12 DB/KB snatches
12 push-ups
9 pull-ups

Monday February 22

Posted on February 22, 2016 by SCCF_admin

Monday

Snatch balance: 1-1-1-1-1-1-1

3 rounds:
7 OHS
8 box jumps

Friday February 19

Posted on February 19, 2016 by SCCF_admin

Friday

Roll your own EMOM.

6:00 AM vs 5:00 PM. 6:00 AM throws first (obviously).

Thursday February 18

Posted on February 18, 2016 by SCCF_admin

Thursday

AMRAP 18 min:
20 weighted lunge (45/25)
15 push press (115/75)
20 box jump over (24/20)

Wednesday February 17

Posted on February 17, 2016 by SCCF_admin

Wednesday

Magic 50 KB WOD

Five rounds for time of:
5 snatches right hand
5 snatches left hand
5 swings right hand
5 swings left hand
10 burpees

Tuesday February 16

Posted on February 16, 2016 by SCCF_admin

Tuesday

EMOM 21 min:
1st – 1 squat clean + 2 front squats
2nd – 6 evil wheels
3rd – 6 bar over burpees – if you have pull-ups make it 5 burpee pull-ups

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