Archives for Daily WOD
Workout – Friday 12/08/2017

            We would like to officially welcome our newest members Fred and Richard! Be sure to say hello and introduce yourselves to these guys. Workout: 4 rounds for time of: 500 M Row 30 Thrusters   (65,45 RX) 20 Chest-to-Bar pull-ups  … Read More »

Workout – Thursday 12/07/2017

                For those of you that want to get better at CrossFit: COME TO OPEN GYM AND WORK HARD! Autonomy in your fitness program is extremely important. It can help fill the gap of weaknesses that each individual may have. A coach … Read More »

Workout – Wednesday 12/06/2017

          Great week of workouts and attendance so far. Lets keep up the good work! A. 10 Rounds: 9 Front Squats    (95, 65) 35 Double Unders  (60 Single Unders S) B. For Time: 60 Pull Ups Or Toes to Bar … Read More »

Workout – Tuesday 12/05/2017

            Endurance Wod 30 Min AMRAP: 800 M Run 50 HRPU   (HSPU rx+) 50 Wall Balls 50 Cal Row … Read More »

Workout – Monday 12/04/2017

            A. Clean & Jerk: 10-8-6-4-2-1-1-1-1 B. 21-15-9 Power Snatch  95, 65L  115, 75RX Bar Burpees … Read More »

              A. 2017 CrossFit Liftoff Workout 12 Min AMRAP: 25 pull-ups 50-cal. row 100 overhead squats 45, 35 50 box jumps 24, 20 25 pull-ups B. Max EMOM: 15 Burpees RX 12 Burpees L … Read More »

Workout – Thursday 11/30/2017

                For those of you that want to get better at CrossFit: COME TO OPEN GYM AND WORK HARD! Autonomy in your fitness program is extremely important. It can help fill the gap of weaknesses that each individual may have. A coach … Read More »

Workout – Wednesday 11/29/2017

We would like to welcome our newest member Dennis Schulz to the SoCap team! Be sure to introduce yourselves to Dennis. Open Workout 17.1 For time: 10 dumbbell snatches   50, 35 RX 15 burpee box jump-overs 20 dumbbell snatches 15 burpee box jump-overs 30 dumbbell snatches 15 burpee box … Read More »

Workout – Tuesday 11/28/2017

            A. "Nancy" 5 Rounds: 400m Run 15 Overhead Squats   (Front Squats L)   95, 65RX … Read More »

Workout – Monday 11/27/2017

            We hope everyone had a good thanksgiving break. Now back to the program! A. Hang Squat Snatch: 8-6-4-2-1-1-1-1 Work up to heaviest single possible. B. 14 Min AMRAP: 14 Clean & Jerks 105, 70L   115, 75RX 21 Toes to … Read More »

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