The Bod Pod will be back this Saturday at SinCity CrossFit starting at 8am! Also the skin caliper retest will be at 11am! Put your name on the sign up sheet here to reserve your time!
Work Out of the Day
1 rep max thruster
then,
For time:
15 thrusters, 135/85lbs
200m run
20 thrusters, 95/65lbs
400m run
30 thrusters, 65/45lbs
800m run
Post load and time to beyond the whiteboard.
Metcon Workout
“Run Squat”
4 rounds for time of:
400m run
50 air squats
Post time to beyond the whiteboard.
Holiday Schedule Monday, Dec 23rd -Normal Schedule Tuesday, Dec 24th (Christmas Eve) -5am,6am,8am,9am and 10am -No Evening Classes Wednesday, Dec 25th (Christmas Day) -Closed Thursday- Sunday (26th-29th) -Closed for Remodeling/Painting All SinCity South members are free to workout at OutCast CrossFit!!
Work Out of the Day Strength 5-3-1 Front Squat *Set 1 – 70-75% x 5 Set 2 – 80-85% x 3 Set 3 – 90-95% x 1+ 1+ means athlete performs max reps at that weight with the goal of at least 1. Retest of pure 1RM will happen next week. Metcon […]
Work Out of the Day Strength/Skill EMOM x 8 MINUTES MIN 1 – Slep Push or Farmers Carry (Heavy) MIN 2 – Static Hold of Choice!* *Wall-Sit Plank Active Squat Bar Hang HS Hold Hollow Superman Plate OH Hold KB Front Rack Metcon AMRAP x 20 MINUTES 15 Up-Downs 30 Double Unders 1:00 Wall-Sit 30 […]
Recent Comments