1 August, 2014 WOD

Posted: August 1, 2014 in Uncategorized

Plate Date:

Complete the following exercises loaded with the following weight:

Males: 45# Plate

Females: 25# Plate

400M Run (w/plate)

25M O/H walk Lunge (w/plate)

25 Burpees*

25 Push-ups**

*Burpees: Starting position is plate held at chest level. Athletes will drop to the ground placing the plate down in front of them. They will touch their chest to the plate at the bottom of the rep. The athlete will pick up the plate, jump and thrust the plate overhead at the top of the rep. Athletes must achieve lock out at top.

** Push-Ups: Plate goes on the athletes back and the athlete does pushups as normal with full ROM. Chest and thighs must touch the ground and no dropping the butt. Scale to knees if necessary.

31 July, 2014 WOD

Posted: July 31, 2014 in Uncategorized

100M Sprint every 2 minutes for 12 minutes.


20 Body Weight Back Squats for time.

**Rack may be used.

30 July, 2014 Rest Day!

Posted: July 30, 2014 in Uncategorized

29 July, 2014 WOD

Posted: July 29, 2014 in Uncategorized

15-12-9-6-3 of:

Thruster @ 95/65

Kettle Bell Swings @ 1.5/1 Pd

(16 Min Cap)

28 July, 2014 WOD

Posted: July 28, 2014 in Uncategorized

4 RFT of:

30 Double Unders

15 Toes to Bar

27 July, 2014 Rest Day!

Posted: July 27, 2014 in Uncategorized

26 July, 2014 WOD

Posted: July 26, 2014 in Uncategorized

Athlete’s choice: 1500M swim or 5K Run.

*Athletes will do this workout on their own and post times to FaceBook. SCF will NOT be open.