This wod is dedicated to those affected by Spinal Muscular Atrophy. Please check out this site for more info. http://www.curesmawod.blogspot.com/
200 reps of Thrusters 75/45#
10x Pull ups
Split Jerk 10,5,10,5
Knees 2 Elbows 5,10,5,10
Max sit ups in 2 min
CrossFit Scottsdale will now be offering a weekly CrossFit Yoga class on Friday’s at 4pm
There are those who would argue that yoga is the antithesis of CrossFit. After all, it is a practice, not a work out. In yoga the ultimate goal is deeper meditation through movement linked with breath, not the ability to move large loads, long distances quickly…And there is definitely no room for competition in traditional yoga practice. So how then could anyone support the marriage of yoga and CrossFit? The answer lies in balance. Where as CrossFit emphasizes strength, speed, agility and endurance which require a mind body connection, flexibility and focus; yoga emphasizes a mind body connection, flexibility and focus which require strength, speed and agility.
“Yoga has been a part of my life for the last five years and thanks to my husband in the last six months I have been blessed with the opportunity to join yoga and CrossFit in my own life. I credit yoga with helping me to survive my first CrossFit workout. I firmly believe that my yoga practice makes me a better CrossFitter. The flexibility that I derive from yoga has enabled me to avoid injury and recover faster. Thru yoga, I have developed a mind body connection that makes it easier for me to tweak and adjust my form in CrossFit. And I know for a fact that CrossFit has improved my yoga practice. In the last six months I have made gains in my arm balances and other poses that are a direct result of the WODs I do weekly. In my own physical fitness and athleticism I am beginning to achieve a balancethat I did not know was possible and I would not trade the results for anything. CrossFit challenges an athlete to be prepared for anything even a practice whose values on the surface may seem to be counter to those of CrossFit”.
CrossFit Scottsdale Student (Level I Certified & Yoga Instructor)
We challenge those of you who have never taken a yoga class to take on this new challenge, and see if you find greater balance and ultimately better results in your WOD’s (Workout of the Day). Each class will consist of stretching, body movement, body awarenance, balance, and flexibility exercises along with a 10 minute AMRAP (As Many Rounds As Possible) of body weight exercises only. See you on Friday’s at 4pm.
So, why an all women’s class?
-CrossFit WODs are quick. Finding time to exercise can be especially challenging for busy women and moms. Compare a CrossFit WOD to the typical hour or more of cardio or aerobics and then low intensity weight training.
-CrossFit is functional. Functionality is a missing component to many workout routines that women engage in. Ask any mother of young children though, how many times a day they lift loads from the floor or a low position (kids, car seats or laundry baskets). The dead lift and related lifts are training for this type of movement. How many times does a mother squat down during a typical day? Again, the point is that performing functional movements such as squats will only increase the ability to function more efficiently in day-to-day life.
-Women all over the world are finding that CrossFit, the fitness system that involves constantly varied intense training, is just what they have been looking for when it comes to toning and building lean muscle mass.
– You get results! It works, it’s empowering…and it helps that it makes you look and feel beter naked.
– Kids can come and you won’t feel uncomfortable if they cry or scream.
Warm Up: Tabada Bottoms, Push Ups
100 Kettle Bell Swings
500 Meter Row
400 Meter Run
CrossFit LA’s the Biz named CrossFit Scottsdale “CrossFit Business of the Year” for 2009. The award is based on outstanding coaching, great programming, a professional location, a passionate & professional coaching staff, innovation, and business effectiveness.
Thank you to our students and coaching team. You make doing our job fun.
~ Luke and Najla Kayyem
We will be having a Christmas Day WOD (just for fun) at 12:30pm tomorrow at Horizon Park (where the CrossFit Scottsdale team played Softball). Expect the 12 days of Christmas. Bring your Friends, Family, Kids, Dogs….Santa?
15440 North 100th Street
Scottsdale, AZ 85260
1} 25 push ups
2) 50 overhead squats
3) 25 sit ups
4) 10 burpees
5) 400 meter run
6) 2 min plank
7) 1 min 6″
100 doble unders or 500 singles
9) 75 dips
10) 100 walking lunges
11) 20 hand stand attempts
12) 1 mile run
Today is the day... That you will overcome your biggest fear... Hard MFN work. Today is the day that you will go to bed stronger, faster, healthier and mentally better than you did when you woke up.
Today... is "Murph" A WOD named after a soldier that was killed in the line of duty, protecting his fellow soldier's, friend's and freedom.
1 Mile Run
100 Pull Ups
200 Push Ups
1 Mile Run
100 Double Unders
At every flaw on D.U go to Dips and do the exact amount until all 100 D.U are complete.
500 Meter Row
12 Body Weight Dead Lifts
21 Box Jumps 20″