Thursday

Thursday

NFT Day! A1. DB External Rotations, 8 reps/arm; rest :30 x3 A2. Hollow Rocks, :15-:20 AMRAP; rest :1:00 x3 B1. KB Windmill, 6-8 reps/side; rest :30 x3 B2. GHD Situps, 8-10 reps; rest :30 x3 C1.  Hollow Body Wall Walks, 2-3 reps; rest :30 x3 C2. Partner Prowler Push,...

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Wednesday

Wednesday

A. Every 1:30, Snatch + Snatch Balance + OHS x5 + 3 Sets:   20 Alternating Pistols 20 Alternating DB Snatches @40/30 400m Row Rest 2:00 between sets   The Grind A. EMOM 10:00 ODD—3-4 Front Squats EVEN— 20m Heavy Prowler Push + Partner WOD 100-80-60-30-20 Double Unders...

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Tuesday

Tuesday

A1. Weighted Pull-Up, 3-4 reps; rest :30 x5 (Scale: Feet Elevated Ring Rows) A2. Push Press, 4-6 reps; rest 1:30 x5 + AMRAP 15:00 15/12 Ring Dips (M/F) 20 KB Swings @2/1.5 pood 30 Double Unders   The Grind AMRAP 10:00 6 Knees to Elbows 10 Power Cleans @95/65# Run 200m...

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Monday

Monday

A. Every 2:00, 5-6 Back Squats (may increase weight but keep sub maximal) x5 + EMOM 12:00 ODD- 10-15 Wall Ball Shots EVEN- 10-15 Calorie Row   + Cash Out: 3 Rounds NFT 40m KB or BB Farmer’s Carry 10 Barbell Ab Roll-outs   The Grind 3 Rounds: 50 Calorie Row 30...

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Saturday

Saturday

Heat sheet/sign up for Saturday morning!!  https://docs.google.com/spreadsheets/d/15C7jK_rRuYelLeLSTnCH3t9HwVDFzPgDNPNbYE9foNw 20.1 10 rounds for time of: 8 ground-to-overheads, 95 lb. 10 bar-facing burpees Time cap: 15...

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Friday

A.Snatch Pull, work up to a moderate (NOT HEAVY) single in 4 sets; rest as needed B.Power Snatch 1.1, rest :15/rest 1:30 x4 (build to about 75%) + 4-6 sets: (go based on feel and grip, don’t overtax yourself) 4 Ground to Overheads @ Open weight (practice quick,...

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Thursday

Thursday

Today’s the day!! 20.1 will be announced at 8:00pm! Heat sign-up sheet for Saturday will come out Friday!!  NFT Day! A1. Bottoms Up KB Screwdriver, 8-10 twists/arm; rest :30 x3 A2. DB External Rotations, 8 reps/arm @30X0; rest :30 x3 A3. DB Tricep Kickbacks, 10-12...

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Wednesday

Wednesday

A1. Hollow Body Pushups, AMRAP (-1) @31X1; rest :30 x4 (if doing more than 8-10, add plate to back or weighted vest) A2. Strict Hanging Leg Lifts, AMRAP (-1) @31X1; rest 1:30 x4 + 5 Rounds: 10 Power Snatches @95/65# 5 Burpee Box Jump Overs @24/20” 12/10 Calorie Row...

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Tuesday

Weekly themes are here for the Open...we will not have teams, just one big team with everyone participating!! Week 1 - Christmas/Hanukkah/December holidays 😬 Week 2 - Super Hero Week 3 - Halloween Week 4 - USA/Patriotic Week 5 - Stability CrossFit Sign up sheet for...

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Monday

Monday

Cycle 28 — Getting Through the Second Open of 2019!   Here we go, the Second Open is upon us! As with every Open, we are going to get through this together and will celebrate the effort and sweat put in each week together! And since we have some new members in our SCF...

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Saturday

Saturday

Come out and watch these 3 beautiful athletes, Dylan, Camille and Esmel compete Saturday at BURNfit Athletics 1984 Northgate Commerce Parkway Suffolk, Virginia 23435 Their heats are at 10:40, 11:45 and 2:30!   A1. Sumo Deadlift, 3-4 reps @30X1; rest :30 x4 A2. Pendlay...

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Friday

Friday

  A. EMOM 12: ODD— 3-4 Box Jumps (increasing height as able) EVEN—AMRAP (-1) Ring Muscle Ups [Scale for 1 MU: 3 Strict Ring Rows + 1 Ring Dip (jumping if needed)] + 5 Rounds: 5 Strict Pullups (Scale: Banded pullups, hardest variation) 10 Alternating DB Snatches...

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