5/23/13 ‘Counting Sand’

Posted by Brad on May 23, 2013 in WOD | Comments

Strength:

Strict Press

Conditioning:

Death By:

Pullup/KB swing 75/55

Minute 1

1 Pullup, 1 KBs

Minute 2

2 Pullups, 2 KBs

Minute 3

3 Pullups, 3 KBs

etc.

Athletes continue on to the next minute until they are no longer able to complete the reps per that minute.

5/22/13 ‘Furry Frenzy’

Posted by Brad on May 22, 2013 in WOD | Comments

Strength:

Back Squat

Conditioning:

1 Sled Push 6/4 plates

5 Bear Complex 135/95

1 Sled Push

4 Bear Complex

1 Sled Push

3 Bear Complex

1 Sled Push

2 Bear Complex

1 Sled Push

1 Bear Complex

1 Sled Push

2012 ‘CrossFit Games Track Triplet’

Posted by Brad on May 21, 2013 in WOD | Comments

Conditioning: 

3 Rounds for Time

8 split snatch’s (alternate legs) 115/75

7 Bar Muscle Ups

400 Meter Run

*18 minute time cap

*Immediately following 8 minutes to find a 4 rep max OHS

IMG_2344

Congratulations to Tim C on his first muscle up!!!

5/20/13 “Manic Monday”

Posted by Kurt on May 20, 2013 in WOD | Comments

TODAY IS THE FINAL DAY TO SIGN UP FOR THE SHELLY WOD AND TO REGISTER FOR A T-SHIRT!!

IT’S GOING TO BE AN AWESOME WOD FOR AN AWESOME CAUSE, SO PLEASE REGISTER!

http://www.eventbrite.com/event/6536188917

Strength:  Deadlift

Conditioning:  4 Rounds for Time of

7 Box Jumps  30/24

9 DLs  225/155

12 Burpees over the bar

SMCF at the CMC on Saturday!

5/18/13 “Indy 500″

Posted by Kurt on May 18, 2013 in WOD | Comments

Ladies and Gents, start your engines!  Get ready to break out some new toys today!

Good luck to all of our SMCF athletes participating in the CMC!

Saturday Schedule: 8am Olympic Lifting w/ Jake & 9am Group WOD

Sunday Schedule:  10am-12pm Open Gym  & 12:30pm Final Kid’s Class & Party

REMEMBER TO REGISTER FOR THE SHELLY WOD BY MAY 20TH!

http://www.eventbrite.com/event/6536188917

Strength:  Clean

Conditioning:

5 min. Row for Calories

4 min. Max Reps of Squat Cleans

3 min. Max Sled Push

2 min. Max Reps of Burpee MU/Burpee C2B

1 min.  Air Dyne for Calories