GAME 7 (4th Quarter)

Warm up
Baseline re-test (if you have already completed it this week 1/2 baseline, backwards)

4th Quarter (15 min clock)
Each rep = 1 Point

Count as many points as possible at any exercise, move to and from any way you choose except once you mess up on Double Unders you must move to the next movement.

Box Jump 30″24″
Clean #135/95
Double Under

2x min break…
(5 min)

CrossFit Scottsdale Kids: Coordination

We tend to take for granted the skills of coordination.

  “The ability to combine several distinct movement patterns into a singular distinct movement.” ~Coach Glassman

Some of us are more coordinated than others but the good news is that coordination can be trained.  The best way to train coordination is through repetition of good movement patterns.  For CrossFit Scottsdale Kids this process starts early.  CrossFit Scottsdale Kids picks a skill to learn and practice for each class.  By repeating and practicing the functional movments of CrossFit we can gain a good foundation for more complex movements. The ability to control one’s body is increased and the nervous system is stimulated and changed to recognize the movements throughout the life of the student.   For those of us who wish we were more coordinated-hang in there-it will come with practice.  For our kids, don’t let them get to the point where they think they are un-coordinated.  Start early with good functional movements.  The first one on the list…the squat!

Check out the Moon Valley High School Swim Team who got a visit from CrossFit Scottsdale today.  Boy did they get their squat and coordination down with wall balls and med ball cleans!  Great job Rockets!!

More Work In Less Time

500 meter row
40 squats
30 sit ups
20 push ups
10 pull ups
For Time

Retest your Baseline to see your progress and qualify for the Level I test on Friday! 

 Time needs to be 5:15 or under for guys and 6:30 or under for the ladies.

Skill: Deadlift

5 Deadlifts 275#/185#
10 Burpees
5 Rounds


Today Coach Najla  celebrates her Birthday CrossFit style. This will be a 2x man Team WOD… You’re only as good as your partner (significant other)

Row 2K
100x Pull ups
3x Min Hand Stand Hold
150x Sit ups
2x Min Pull up Hold (chin above bar)
200x Air Squats
1x Min Overhead Hold #95 (both teamates can hold a side if needed, drop it and start over)
400x Meter Fireman’s Carry (switch if needed)

Lets get it started….

Pre Warm up
Warm up
500x Meter Row
Front Squat (rack) hold                              

XXXXXXX Ladder #95/65
(1x the 1st min, 2x the 2nd, 3x the 3rd all the way to 20x min) If you cant hit the number needed in that minute, that is your score. Then drop and gimme 5x burpees a minute till the 20x min is over.

“Every class this week will start and finish with 50x PVC Pass through/Overhead Squats” Grab another student and get it done!

Physical Education 101

As a CrossFit Coach one of our most important skills is the ability to educate our students. Passing with honors is showed through the ability to perform as many physical skills with proper form and technique as possible. Study, practice and learn healthy habits and fitness tips that work for you and your family. Read, listen and watch books, pod casts and videos on the CrossFit Journal. The best online encyclopedia available. So where do you start? Right here, right now. Go to the link below and read one of the 1st CrossFit articles on, What is fitness? Then post a comment on anything related. What you learned? How it relates to your life? Which of the 10x general physical skills you possess or lack and need to become a focus of your program.

Coach L.K


3 Rounds:
30 sec parallette tuck hold
400m run

5 minutes of Rowing for calories
4 minutes of Box Jumps for reps (24″/18′)
3 minutes of pull-ups for reps
2 minutes of wall balls for reps (20/14#)
1 minute of Handstand Push-ups for reps


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