Posts in: Hell Week

Are you prepared for anything?

Posted by: Luke

Are you Prepared for Anything? If you had 60 minutes to get from your job to your house to get your family and get to safety or higher land, could you? If you had to carry your 4 year old, 6 miles (the distance that the tsunami traveled inland at Miyagi, Japan) with a backpack, [...]
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HELL WEEK DAY 5

Posted by: Luke

Official CrossFit warm-up Sampson stretch 20 seconds each side 15 of each of the following Overhead squat Sit up Superman Pull up Dip Strong POWER Clean & Jerk 1,1,1,1,1 WOD 10x 130 meter sprints 90 seconds rest Share the knowledge: Tweet
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HELL WEEK DAY 4

Posted by: Luke

Warm 5 minute jump rope Burgener warm up Skill Handstand pushup/Squat clean WOD 4 Handstand Pushups 5 Squat Cleans #135/85 6 Chest 2 Bar pullups 7 Kettlebell swings #75/55 7 ROUNDS for time: “If you break anyone movement up you must start over at 1, if you do 5 chest to bar pullups and drop [...]
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HELL WEEK II at CrossFit Scottsdale March 7-11

Posted by: Luke

NO EXUSES… NO EXPLANATIONS… NO PROBLEMS. Lead by example.  NO one gets left behind. It pays to be first.These are just some of the inspirational quotes that you will repeat for HELL WEEK II at CrossFit Scottsdale. This 1 week course will push you to your mental limits while teaching you everything we know about  training, discipline, leadership, [...]
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SealFit

Posted by: Luke

Warm 3x min bottom of squat 3x min push up hold 400x run WOD 4th Day of Christmas… 10x burpees…25x sit ups…50x overhead squats…25x push ups As Many Rounds As Possible >30 min Cool 5x min eyes closed, flat on your back practicing slow, deep breaths. Share the knowledge: Tweet
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HELL WEEK

Posted by: Luke

Mission description: To successfully complete five 0500 classes that will push the limits of your body and will “FORGE MENTAL STRENGTH”  Then you will need to return for a 2nd class anytime the same day. 10x WODs in 5x days. Complete 8 and you do not pass. Finish 9 and have to head out of town on a [...]
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