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

#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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