SPC CrossFit http://www.spccrossfit.com Summit Portage County Crossfit Thu, 29 Jul 2010 09:00:52 +0000 en hourly 1 http://wordpress.org/?v=abc 7/29… A Case of the Squips… http://www.spccrossfit.com/?p=3472 http://www.spccrossfit.com/?p=3472#comments Thu, 29 Jul 2010 09:00:52 +0000 Sepi http://www.spccrossfit.com/?p=3472 Squips:
noun pl.: An explosive condition brought about by heavy back squats and several ring dips. etym., CF ENG “squ[ats]” + “[d]ips”. :blink:

Warm Up: TC

Skill: Jerk 3×5

WOD

  • 5 Rounds
  • 3 Back Squat (90% max)
  • 20 Ring Dips
]]> http://www.spccrossfit.com/?feed=rss2&p=3472 0 7/28… Eight Minute Clean Up… http://www.spccrossfit.com/?p=3469 http://www.spccrossfit.com/?p=3469#comments Wed, 28 Jul 2010 09:00:37 +0000 Sepi http://www.spccrossfit.com/?p=3469 Warm Up: TC

Skill: Squat Cleans 6×2

Click here to view the embedded video.

WOD

  • AMRAP 8 Minutes
  • 7 Ball Cleans
  • 7 Push Ups
  • Then…
  • 2 Minutes to get as many Deadlifts as possible (225/155)
]]> http://www.spccrossfit.com/?feed=rss2&p=3469 1 SPC Family Getaway 2011 http://www.spccrossfit.com/?p=3500 http://www.spccrossfit.com/?p=3500#comments Tue, 27 Jul 2010 23:34:06 +0000 JP http://www.spccrossfit.com/?p=3500 You know – this summer has just been flying by. We were talking recently and thought “why not start planning something for next summer?” What we came up with was an idea for an SPC Family Getaway. We could all go somewhere, pool our resources, rent a place for a week of workouts on a beach or somewhere. Sounds great!

Problem is, we can’t make your minds up for you! You should have some input on where we could go! So we’ve put together a little database that those interested can go to and have their say. Who’s interested? If you are, head over to the SPC Family Getaway database and let us know. A trip like this that could potentially involve so many people is going to take some real and lengthy planning!

No commitments. No pressure. We’re just getting an idea of what you may need and where you’d like to go.

Once again, thank you for your continued and enthusiastic support for SPC and, more importantly, your friendships!

]]> http://www.spccrossfit.com/?feed=rss2&p=3500 0 7/27… Fight Just Starting to Go Bad… http://www.spccrossfit.com/?p=3467 http://www.spccrossfit.com/?p=3467#comments Tue, 27 Jul 2010 09:00:11 +0000 Sepi http://www.spccrossfit.com/?p=3467 Warm Up: TC

Skill: Clean High Pull 5×3

Click here to view the embedded video.

WOD

  • 3 Rounds
  • Pull Ups
  • Box Hops
  • KB Swings (55/35)
  • Sit Ups
  • Push Press (75/55)
  • 1 Minute Break

*This is similar to Fight Gone Bad. You will have one minute at each station before you rotate stations. Time does not stop for you to rotate. You are going for max repititions.

]]> http://www.spccrossfit.com/?feed=rss2&p=3467 2 7/26… May We Introduce Mr. Burpee C. Jerk… http://www.spccrossfit.com/?p=3462 http://www.spccrossfit.com/?p=3462#comments Mon, 26 Jul 2010 09:00:59 +0000 Sepi http://www.spccrossfit.com/?p=3462 Warm Up: TC

Skill: Halting Clean Deadlift 6×2

Click here to view the embedded video.

WOD

  • Run 200m
  • 25 Burpee Clean ‘n’ Jerks (95/65)
  • Run 400m
  • 25 Burpee Clean ‘n’ Jerks
  • Run 200m
]]> http://www.spccrossfit.com/?feed=rss2&p=3462 2 7/23… Dawn of the Deadlift… Run, Forrest, Run! http://www.spccrossfit.com/?p=3453 http://www.spccrossfit.com/?p=3453#comments Fri, 23 Jul 2010 09:00:40 +0000 Sepi http://www.spccrossfit.com/?p=3453 Warm Up: TC

Skill: Double Unders 5-10 Min

WOD

  • 3 Rounds
  • 8 Deadlifts (275/195)
  • Run 400m
]]> http://www.spccrossfit.com/?feed=rss2&p=3453 1 7/22… Balls to the Wall… Jump (but Don’t Fall) http://www.spccrossfit.com/?p=3451 http://www.spccrossfit.com/?p=3451#comments Thu, 22 Jul 2010 09:00:00 +0000 Sepi http://www.spccrossfit.com/?p=3451 Warm Up: TC

Skill: Back Squat 7×1

WOD

  • AMRAP 8 Min
  • 12 Wall Balls
  • Broad Jumps (details at Barn)
]]> http://www.spccrossfit.com/?feed=rss2&p=3451 2 7/21… Nod to the Games (SPC Nod WOD) http://www.spccrossfit.com/?p=3449 http://www.spccrossfit.com/?p=3449#comments Wed, 21 Jul 2010 09:00:59 +0000 Sepi http://www.spccrossfit.com/?p=3449 Warm Up: TC

Skill: Handstand Push Ups 5-10 Min

WOD

  • 3 Rounds
  • 30 Toes 2 Bar
  • 21 Ground to Overhead (95/65)
]]> http://www.spccrossfit.com/?feed=rss2&p=3449 1 7/20… Pull Up and Burp! http://www.spccrossfit.com/?p=3447 http://www.spccrossfit.com/?p=3447#comments Tue, 20 Jul 2010 09:00:23 +0000 Sepi http://www.spccrossfit.com/?p=3447 Warm Up: TC

Skill: Jerk 7×1

WOD

  • 1 Round
  • 50 Pull Ups
  • 50 Burpees

*Must do all 50 pull ups before moving to burpees

]]> http://www.spccrossfit.com/?feed=rss2&p=3447 2 7/19… Fire Up Those Quads… http://www.spccrossfit.com/?p=3443 http://www.spccrossfit.com/?p=3443#comments Mon, 19 Jul 2010 09:00:19 +0000 Sepi http://www.spccrossfit.com/?p=3443 Warm Up: TC

Skill: Front Squats 3×5

WOD

  • 21-15-9
  • Thrusters (95/65)
  • Calorie Row (x2)
]]> http://www.spccrossfit.com/?feed=rss2&p=3443 4