"Explosive"

Warm up
1 min mountain climbers
1 min lateral jumps
1 min plyo planks

Strength
Ring rows
5x max effort

Skill
Air squat

WOD

Box Jump 10x/Air Squat 20x/Double Under 30x
AMRAP 20> minutes

Is that a wheel barrow?

TEAM SATURDAY
Team Jump Rope
Tug of War

Wheel Barrow Race:
     Flip barrow
     Load all equipment as a Team
     Push 1x person at a time to the end
     Repeat

WOD
10,000 lbs over your head using any size Kettle Bell. Only 1x Teamate can work at a time

A New Level

Through rain, sweat and over 40 cheering voices… 7 students recieved their “orange” band and the title of a Level II CrossFit Scottsdale student.  Congratulations to Ted, Dwight, Paul, Maria, Mel, Carl, & Skip for passing the test!  For Pops, Branson and Don-now you know just how close you are to your “orange” band.  I am so proud of all of our athletes that competed and the friends, family and fellow students who came out to see the famed Level II test, making it our largest to date.  We are a community and it showed!  We are a tight nit group that thrives on intenstiy and is always looking towards what is next.  The next level, the next PR… how much can I do and how hard can I push myself! As Paul finished his 3/4 BW Overhead squats with less than 5 seconds on the clock, all of us erupted in cheers and new that at that moment a new level was reached.  So what’s next????  What is in store for the mysterious Level III?  Keep pushing yourself… and maybe you’ll find out. Coach Tiffany

A Day for a Hero…"JT"

Warm Up:  Tabata Hallow Rocks

Skill: Max effort box jump

WOD:  “JT”
21-15-9
Handstand Push ups
Ring Dips
Push ups

In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005

"Your Best"

Today’s WOD is going to be a little different…. Let’s find out what you got. Give me your best and nothing less. Coach L.K

Warm up
2x min as many burpees as possible
2x min break
2x min as many squats as possible
2x min break
2x min as many sit ups as possible

WOD
Choose any movement: Olympic/Gymnastic/Metabolic and try to beat your best, my best and the best. You will have 25x minutes to fill your success journal with as many P.R’s (personal records) as possible.

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