Work Out of the Day
New Year’s Evil - (from CrossFit 324)
For time:
21 thrusters, 135lb/93lb
7 muscle ups
15 thrusters
5 muscle ups
9 thrusters
3 muscle ups
Sub for muscle up = 3 chest to bar pullups + 1 ring dip
Work out of the Day
Deadlift
3-3-3-3-3
Then
For time:
100 ab-mat situps
50 pushups
25 pullups
Run 400m backwards
Welcome Back SCCF Family - Hope you enjoyed your time off!
OGT:
HSC 95lbs
Ring Dips
Jerk 95lbs
Knees to Elbows
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals.
***We are closed the 25th- 27th. We are back open on Monday***
Work Out of the Day
Make up a workout you missed this week
or
“12 Days of Christmas in SinCity”
For time:
1 heavy tire flip 2 overhead squats, 135lb/83lb 1 heavy tire flip 3 power snatch, 135lb/83lb 2 overhead squats, 135lb/83lb 1 heavy tire flip 4 handstand pushups 3 power snatch, 135lb/83lb 2 overhead squats, 135lb/83lb 1 heavy tire flip 5 kb swings, 70lb/53lb 4 handstand pushups 3 power snatch, 135lb/83lb 2 overhead squats, 135lb/83lb 1 heavy tire flip 6 knees to elbows 5 kb swings, 70lb/53lb 4 handstand pushups 3 power snatch, 135lb/83lb 2 overhead squats, 135lb/83lb 1 heavy tire flip 7 burpees 6 knees to elbows 5 kb swings, 70lb/53lb 4 handstand pushups 3 power snatch, 135lb/83lb 2 overhead squats, 135lb/83lb 1 heavy tire flip 8 hang power cleans, 135lb/83lb 7 burpees 6 knees to elbows 5 kb swings, 70lb/53lb 4 handstand pushups 3 power snatch, 135lb/83lb 2 overhead squats, 135lb/83lb 1 heavy tire flip 9 push press 135lb/83lb 8 hang power cleans, 135lb/83lb 7 burpees 6 knees to elbows 5 kb swings, 70lb/53lb 4 handstand pushups 3 power snatch, 135lb/83lb
***Check the new schedule. 10am has moved to 9am and 1pm has moved to 12pm. We are closed the 25th-28th***
Work Out of the Day
“Tag Team“
Perform the following in teams of 2 for time and reps:
Accumulate as many reps as possible on a movement while your partner runs 400m. You can choose to row or run. When they get back from the run, they tag you and do the same movement while you run. When each teammate has run 400m 6 times, the workout is over. The Teams Score = Total Reps / Total Time.
Nice job on your first muscle up Rich! Who’s gonna get one tomorrow? It’s amazing how many of you guys are getting muscle ups. It really is a huge accomplishment. We will be putting a page on our site soon for The Muscle Up Club. “The muscle-up is astonishingly difficult to perform, unrivaled in building upper body strength, a critical survival skill, and most amazingly of all, virtually unknown.” - Coach Glassman, CrossFit Journal-Nov 2002
