Football Gone Bad

Warm
40x yard dash 5x

“Football Gone Bad””

Three 1 minute rounds for time:

  1. Thrusters #95/45
  2. Box Jumps 24″ box
  3. Honest Push Ups
  4. Double Unders (3×1)
  5. Calorie Row

*Rest 1 minute between rounds

**In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of “rotate,” the athlete’s must move to next station immediately. One point is given for each rep, except on the rower where each calorie is one point.

Post total score to comments.

Overtime:
Med Ball 800x meter run

CrossFit Kids- "I've got Skills!"

We have been working hard on form, coordination and strength in many crossfit movements.  Today is about putting those movements together and showing off your skills!

Warm Up:
10 Squats
10 Push Ups
10 Sit Ups
3 Rounds

Focus: Jump Rope

WOD: AMRAP in 4 minutes of:
5 Box Jumps
7 SDHP
9 Burpees

Saturday is our Fun WOD Water day!  Be sure to wear clothes and shoes that can get wet as we play and workout with waterballoons to kick off back to school and the end of summer!  Friends and family are welcome.  Class starts at 11am.

"Bullseye"

Warm
Tabata Row for calories
20x sec of work
10x sec of rest
8x rounds

Skill
Double Under progression

Strength
L- sit hold
5x rounds

“Karen”
150x Wall Balls
For time:

"Concrete & Steel" 5am Wednesday

Death by: 10x Meters

Every minute on the minute run 10x meters. The 1st minute run 10x meters. The 2nd minute run 20x meters. The 3rd run 30x meters until you can no longer run the amount in that minute. These are suicide touch shuttle runs and the record is 21x.

3x minute rest

Tabata Power Snatch #75/35
20x seconds of work
10x seconds rest
8x rounds

Routine is the Enemy

Warm up
Box Step up

Skill

Single Arm Kettle Bell “Do Work”

WOD
400x Run
10x Deadlifts #275/155
5x Rounds of “Cindy” 5x pull ups/10x push ups/15x air squats
10x Deadlifts
400x Run

Level I (White Band)

Just another CrossFit Scottsdale Level I test complete with PR's, sweat, cheers, and even pukie made an appearence. We had another great turnout for the Level I test complete with guests, current Level I and Level II athletes and even Mom and Dad. Each time we have a Level test, it is a chance for our students to see how they stand up to the standards we have as a School of Elite Fitness. Even for those athletes who did not recieve the white band this time, you now know what to work on. Chase your weakness. The next Level I test is October 14th at 6:30pm. For those of you that did receive your white band, be proud, you are the new leaders in class and set a new goal for your orange band and Level II.

Congratulations to all the new Level 1 students:

Jen B.
Raj
Jen D.
Claire
Lolita
Doc V.
Justin
Robb
Brandon N.
Kevin G.
Jami
Katie W.
Erin W.
Chris E.
Julie K.
Jeff W.

"3fifty7"

Warm up
Bear crawl/Sampson Stretch/Inch Worm
5x min

Strength
Max effort push up 5x/Handstand hold
 
WOD
“3fifty7″

Power Clean 3x #155/95
Box Jump 5x 30″/24″
Pull Up 7x “C2B” No bands
7x Rounds
50x Toes 2 Bar

Team Performance

Warm Up:  Relay Suttle Run/Relay Wall Balls

Skill: Sumo Dead Lift High Pull

WOD:  3 person teams
15 minute AMRAP
200 meter run
Lateral Burpees
Sumo Dead Lift High Pull

1 person starts at each exercise.  The run tags out burpees, burpees tag out SDHP.  Goal is to get the most reps of burpees and SDHP combined.

CrossFit Sumo Deadlift High Pull Explanation and Demo from CrossFit Emerald Coast on Vimeo.

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