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WODs

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  • SinCity CrossFit WODs
  • Crossfit 101
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30

31

  • SCCF Countdown to 2018 Chipper: Deadlifts, Wall Balls, Hang Power Cleans and 7 more
  • SCCF Countdown to 2019 Chipper: Deadlifts, Wall Balls, Hang Power Cleans and 7 more

Jan | 1

  • Burpees : 150 Reps for Time

2

  • Front Squat : 3 Rep Max
  • 5 RFT: Deadlifts, Hang Power Cleans, Front Squats and Push Jerks

3

  • Steel Toe 5 RF-ME: Toes-to-bars
  • Blitzen 3 RFT: 400 m, AbMat Sit-ups and Alternating Single Arm Dumbbell Snatches

4

  • Hildy
  • Team HIldy Chipper: Row Calories, Thrusters, Pull-ups, 2 and more

5

  • Power Packs AMRAP 27 mins: Burpee Box Jump Overs, Ring Dips, Power Snatches and 9 more

6

7

  • Back Squat : 5-5-5-5-5
  • 8Arms AMRAP 8 mins: Dumbbell Hang Squat Cleans and Double Unders

8

  • Strict Deficit Handstand Push-up : 5x5
  • Semi 5 RFT: Row Calories, Box Jumps, Deadlifts and Handstand Push-ups

9

  • Bartender X AMRAP 20 mins: 200 m, Bar Muscle-ups, AbMat Sit-ups and 2 more

10

  • Quick & Thick "FGB Style" - Calories, Air Bikes, Dumbbell Front Rack Walking Lunges, Parallette Shoot Throughs and Ball Slams
  • Hip Extensions : 3x Max Rep

11

  • Run 5 km TT
  • Row 5 km TT
  • Assault Bike 10 km TT

12

13

14

  • MACC Individual Qualifier Workout 19.5

15

  • CrossFit Total

16

  • Swing Shift 5 RFT: Toes-to-bars, Box Jump (24 In.)s, Kettlebell Swings and Burpees

17

  • FT: Wall Balls
  • 12-9-6: Dumbbell Front Squats and Handstand Push-ups
  • 30-20-10: Medicine Ball Cleans and Push-ups

18

  • Viola

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31

Feb | 1

2