Run 1 mile stop 1 min

If you have been following our program the last month you will notice an increase in running. That’s for several reasons. 1st of all the weather is absolutely wonderful here in Scottsdale and pounding the pavement goes back to two a days training for football. 2nd we are training for www.madmudrun.com this Saturday at MacDonald’s Ranch  26540 N Scottsdale Rd | Scottsdale, AZ 85255. This race is a 4 mile obstacle course  through the mud, dirt and desert. Come show your support at 8am this Saturday. Good luck Mandy, Kate, Evan, Erica and Luke. We will be wearing Camo and Black CrossFit and “We are in it to win it”

Team CrossFit Scottsdale. We have posted 34 different W.O.Ds to date. We will continue to give you new and fresh workouts every week by posting them by #’s not dates. Please go to the icon named W.O.D under Team information for access to all of them. The CrossFit community has asked me for education and blogging as well as workout’s so we will continue to work on this virtual trainer together.
Please feel free to email me with your very own W.O.D.
If it’s a good one we will try it out then post it.

Thank you for your commitment to CFS and keep on keeping on!!!


500 meter row
25 jumping pull ups
Lunge around the world 5X
25 pull ups
100 jump rope
Lunge arund the world 5X

SSgt Jade A. McLeod, USAF

Today’s W.O.D is not dedicated to, but written for the toughest human I have ever met. From the time we met in 11th grade “When I saved him from getting jumped” to becoming our children’s Godfather. We have always had each others back.

 Jade has just returned from his 4th tour to Iraq. While serving his country his beautiful wife Amber serves all three of there boys. Connor 6, Kaden 5 and Kalani 1. Jade has had to endure both mental and physical endurance during his tenure with the Air Force and has had success with both of these through dedication and discipline following CrossFit and it’s intense method’s of training.

Thank you Jade for your Love, Pride, and Integrity.


10 burpees
20 jumping pull ups
as many rounds as possible in 10 min

10 push ups
20 sit ups
as many rounds as possible in 10  min

500 meter row
400 meter run
5 X

10 thruster
20 kb swing
as many rounds as possible in 10 min

Tuesday 11/11

Perform all exercises in a 25 ft long space. Gym, yard, street…
high knees
but kickers
25 air squats
side lunge X2
25 push ups
long jumps
high jumps
combo- long jump/high jump
bear crawl
mtn climber
sprint 60 sec
box jump 20X
jump rope 100X
crunch 4X25
sprint 60 sec
1-3 X total

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