Little Rowing Nancy-CrossFit Heroes

Warm Up: 5 push ups/Bear Crawl/Sprint
5 squats/Crab Walk/Sprint
3 Rounds

Focus: Overhead Squat

250 Meter Row
15 Overhead Squats 25#/15#
5 Rounds

Young Heroes
250 Meter Row
15 Overhead Squats 15#/Weighted PVC
5 Rounds

Little Heroes
100 Meter Row
5 Squats-Hands to the sky
5 Rounds

Game: Heroes Choice

100x Days

Join me over the course of the next 100x days as we embark on a Health and Fitness challenge that will leave you clean, lean and feeling great. It’s pretty simple. Eat only meats, veggies, fruits, seeds and nuts, avacados and oils. Drink only water, fresh squeezed juice, tea and no more than 1x cup of coffee a day. No sugar, starch or processed foods. NO ALCOHOL! NO CHEAT DAYS! NO MISSING WORKOUTS! NO EXCUSES! I dare you, I triple dog dare you. I will be dedicating my Facebook page to the next 100x days of Paleo and CrossFit. Please follow me and share your courage and perseverance, trials and tribulations so that the world can watch you “Change”

Coach Luke Kayyem

"Chipper Progression"

Warm Up
5x min jump rope
Hand Stand Push Up
700x Meter Row
700x Meter Row + 60x Goblet Squats
700x Meter Row + 60x Goblet Squats + 50x Box Jumps

“The Chipper Challenge finals are this Saturday @ 7:45am”


Warm up
Team Jump Rope
Rope Pulls
1x rep max shoulder overhead (anyway)
Overhead Squat #95/65
Lateral Box Jumps 24″/18
Push Up (Games)

CrossFit Scottsdale Connections Meeting at Printing Solutions

A quick reminder to all of our CrossFit Scottsdale Connections members and those interested in learning more….

The July meeting will be held at CrossFitter Matt Blanton’s business Printing Solutions (Tuesday 7/20). Be on time, the meeting will start promptly at noon and last until 1pm. Come prepared to network, so bring plenty of business cards….and if you are out, you’re in luck because Matt will print them for you. Check out his website for a complete listing of services and capabilities.

Printing Solutions is located at 8281 E. Evans Road #104, Scottsdale, AZ 85260. Parking spaces in front of Printing Solutions is limited, there is plenty of available parking across the street at Interactive Learning.

See you at noon.

CrossFit Young Heroes/Little Heroes meet the Kettle Bell

We are getting ready for the new CrossFit Scottsdale Kids Leader Board!  Get ready to see records set and broken by all the Heroes of CrossFit Scottsdale Kids!

Warm Up: 3 minutes of Jump Rope (Leader board opportunity)

Focus: KB Swing

Young Heroes
KB Swings/Walking Lunges/Squat

Little Heroes
AMRAP in 5 min
5 KB Swings/3 Lunges/1 Squat

Game: Red Light/Green Light

It's an AMRAP!

Warm-up: Official CrossFit Warm-up

Skill: Curtis P
1 Curtis P =
1 Hang Squat Clean
1 Left Leg Lunge
1 Right Leg Lung
1 Push Press

15 Minute AMRAP of Curtis P’s
*Start the WOD with 5 push-ups and do 5 more every minute on the minute

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