Posts in: (WOD) Work Out of The Day

M.U.R.P.H

Posted by: Luke

“NO EXCUSES”   For conspicuous gallantry and intrepidity at the risk of his life and above and beyond the call of duty as the leader of a special reconnaissance element with Naval Special Warfare task unit Afghanistan in June 2005. While leading a mission to locate a high-level anti-coalition militia leader, Lieutenant Murphy demonstrated extraordinary [...]
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363 days…

Posted by: Luke

Warm up K.B Swing/Sumo >5 min WOD 30x Pike sit ups 30x Tuck jumps 30x Lateral burpees 20x Sit up 20x Long jumps 20x Burpees 10x Long leg sit ups 10x Jumping squats 10x High jump burpees *Every minute on the minute pick up your Kettle Bell and perform 5x swings and back to work until [...]
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WOD IV Day 2 Southwest Regional Qualifier

Posted by: administrator

“The greater the obstacle the more glory in overcoming it.” ~ Confucius Warm Up: 500 meter row 50 Sit ups 50 Superman Stretch Skill: Overhead Squat WOD: 1000 meter row 30 OH Squats 135#/85# 1200 meter run Top Male Times: 1. Neal Maddox 10:32 2. Peter Egyed 10:38 Top Female Times: 1. Rebecca Voight 11:31 [...]
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Go Team CrossFit Scottsdale!

Posted by: administrator

1 Mile Run 250 Thrusters 95#/65# 500 Double Unders 125 Pull Ups Today’s WOD is inspired by the Affiliate Team WOD at the Southwest Regional Qualifier. Our affilitate team from CrossFit Scottsdale is competing and doing a very similar WOD there today.  Good Luck Gamers!  Check our Facebook FanPage for updates. WOD rules:  Teams of 4 Only 2 [...]
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That's An Odd Snatch?

Posted by: administrator

Warm Up:   10 Single leg squats 100 Jump Ropes 6 rounds Skill: Snatch Stength: 5-3-3-3 Snatch WOD:  8 Single Arm Dumbell Snatches 12 Box Jumps 4 Rounds Share the knowledge: Tweet
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"Above the bar"

Posted by: Luke

Warm up Shuffle Run 10 meters…20… meters…. 150 meters 5x (last 2x for time) WOD 7x Chest to bar Pull Ups 21x Double Unders 7x Rounds Finisher Broad Jump 3x attempts for distance Share the knowledge: Tweet
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