#95 "Ashlea"

Warm-Up
Lunge 50x
Super Jumping Jack 5x
Lunge 40x
Super Jumping Jack 5x
Lunge 30x
Super Jumping Jack 5x
Lunge 20x
Super Jumping Jack 5x
Lunge 10x
Super Jumping Jack 5x

Work
5 rounds of:
Row 250 meters
Ab Mat Sit Ups 25x

“Fran”
For time:
21-15-9
Thruster and Pull-Ups (#65, #95)

CrossFit Scottsdale @ Palm Desert Athletic Club #94

Wow! What a wonderful weekend I had in California. My family and I visit Palm Springs every other month. Grandma lives there and my wife and I are from the Desert. I started my illustrious career at the Palm Desert Athletic Club in 2000 www.palmdesertathleticclub.com. From the front desk to the rock wall I did it all.¬†More importantly I learned how to run a “Globo Gym.”So Saturday I invited 200 of my closest Facebook friends to come give Kayyem Fitness Powered by: CrossFit a try. These are the 8 who had the guts to show. All of them workout regularly but none have ever felt the way they did after this W.O.D…
Thank you CrossFit and thank you P.D.A.C.

#94
400 Meter Run
50 Wall Balls
40 K.B swings
30 Push ups
20 Sit ups
100 Jump rope
3X

 

#92 Mellow Monday

Stretch

Work
3 Rounds of:
10x Burpees
10x Jumping Jacks
10x Super Jumping Jacks

3 Rounds of:
10x Leg Lowers
25x Weighters Bow

Bosu Ball 1 minute each foot

50x Push-Ups
100x Wind Shield Wipers

3 rounds of:
30x Wall Balls
30 Second Mountain Climbers

#91 Dirty Bird

Warm-Up
1 push up, stand up and turn around
2 push ups, stand up and turn around
3 push ups, stand up and turn around
Continue until 21

1 sit up, 1 crunch
2 sit ups, 2 crunches
3 sit ups, 3 crunches
Continue until 21

Work
As many rounds in 20 minutes of:
10x Push Press (#65, #95)
10x Back Extensions
5x Street Fighters
20x Jumping Squats
Max Rep Pull Up

#90 Da Birthday W.O.D.

2 Rounds of:
Burpees XYour Age
Jumping Jacks 100+ Your Age
Push Ups 100+ Your Age
Sit Ups 100+ Your Age
Thrusters XYour Age (#45, #65)
Walking Lunges 100+ Your Age
Bench Press XYour Age (#Body Weight)
Pull Ups XYour Age

Happy Birthday to Jenn and Brian!!!! Enjoy your birthday W.O.D.!!!!

#89 My back!

1 Mile run
21 Kettle bell swings single arm
50 Superman/Pelvic thrusts
18 KBS
40 Superman/Pelvic thrusts
15 KBS
30 Superman/Pelvic thrusts
12 KBS
20 Superman/Pelvic thrusts
9 KBS
10 Superman/Pelvic thrusts
21 KBS
1 Mile run

#88 T.A.S

Warm -up
30 Second row sprints
30 Super jumping jacks A.K.A starfish
5X
Work
5 Push ups
10 Ring dips
15 Sit ups
As Many Rounds As Possible In 20 Minutes.
Cool
Push up hold 30 sec>Plank 30 seconds>Rest 30 seconds 5X

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