Work Out of the Day

“RJ”

5 rounds for time of:

800m run

5 rope climbs, 15ft

50 pushups

Veteran LAPD officer and United States Marine Corps Reservist Sergeant Major Robert J Cottle, 45, was killed by an improvised explosive device while on patrol in Southern Afghanistan on Wednesday, March 24, 2010. RJ joined the Marines at age 18, and the LAPD in 1990. His various LAPD assignments included Hollywood Vice, Southeast Area, LAPD Dive Team and, most recently, SWAT. He is survived by his wife Emily and 9 month old daughter Kaila. The LAPD established a trust fund for them.

Here is a video of todays wod - Video

Work Out of the Day

Front Squat 3-3-3-3

then,

For time:

2-4-6-8-10

50-40-30-20-10

front squats, (75% of 3RM)

stick jumps, 24″

***SCCF will be closed this Saturday.  Come join us for a wod in the parade in Boulder City! For more info click on the event link on the right.***

Work Out of the Day

“Batman”

5 rounds for max reps of:

Hang Power Clean, 115/73lbs

Handstand Pushups

Post reps for both exercises in all rounds. 

Come join the SCCF family at the Boulder City on July 3rd @ 9am.  We will have our members doing a wod on a float in the parade.  We will also have a tent, with crossfit challenges.  The following is a schedule of events.  SinCity CrossFit will be closed this Saturday.

62nd ANNUAL
Boulder City
Damboree Celebration
“Blast From The Past”
Saturday, July 3rd, 2010

Work Out of the Day

“Pistol Whipped”

AMRAP in 30min in teams of 2:

5 pullup

10 kb swings, 53/35lb

15 buddy pistols

20 situps

One teammate works while the other rests.  Reps of pullups, kb swings, and situps cannot be split up.  Pistols are done alternating reps for each teammate while holding hands.  During pistols, each teammate must be on 1 foot at all times.   Score is total rounds completed.

Just because we are closed on Sundays, it doesn’t mean you can’t still get in a good WOD.  Whether you are traveling, stuck in the woods, or out on the beach, there is always a way to workout.  Challenge your friends with a burpee bet.  Why walk anywhere, when you can run?  If you have to do yardwork, do it for time.  And don’t be afraid to break the rules every once in a while.

Rest Day

What do you guys think...

http://www.hyperfitusa.com/hyperfit_usa/2008/12/clock-whores.html

Check out this article from  a CrossFit Affiliate in detroit (Hyperfit USA) and post any thoughts or comments under the comments section below.

Workout of the Day

Rest or Make up