SCHEDULE

JOIN TODAY

TESTIMONIALS

COACHES

[WOD121517]

Soldier City CrossFit – CrossFit


OPEN GYM

Warm-up

Warm-up (No Measure)

400 M Run

Metcon

Metcon (Time)

For Time

10-8-6-4-2

Knees-to-elbow

5-4-3-2-1

Split-Jerks 135/95#
Rx+ 155/105

Weightlifting

Sumo Deadlift (3-3-3-3-3-3)

Start at 65% of your 1 RM and Increase weight after each set.

[WOD121417]


Soldier City CrossFit – CrossFit



Warm-up

Warm-up (No Measure)

20 Cals On The Bike

Metcon

Metcon (Weight)

Clean Ladder

95/65

115/75

135/95

155/105

185/130

205/145

215/150

225/160

235/165

245/170

255/175

265/180
Every 90 Sec 1 Clean or Power Clean Then Move To The Next Weight. Must Complete The Lift In 90 Sec. If not Score The Last Weight Completed.

Metcon

Metcon (Time)

For Time

12-6-12

Box Jump 24/20

Thrusters 115/75#

[WOD121317]

Soldier City CrossFit – CrossFit



Warm-up

Warm-up (No Measure)

3 Rounds

5 Tire Flips

20 Jumping Jacks

20 High Knees

Metcon

Metcon (AMRAP – Reps)

3 Rounds

200 M Run

1 Min Box Step Ups 25/15

3 Min Rest

3 Rounds

200 M Run

1 Min Pull-Ups

3 Min Rest

3 Rounds

200 M Run

1 Min Hang Power Snatch 95/65#
Add the lowest score from each of the 3 rounds for your total reps.

Weightlifting

Bench Press (5-5-5 @75%)

SOLDIERCITY CROSSFIT EVENTS

S.C.C.F. UPCOMING EVENTS

Find Out More

MON-SAT DAILY WORKOUTS

Find Out More