Posts in: (WOD) Work Out of The Day

"I Go Hard"

Posted by: Luke

Warm up 2K Row for calories/farmers walk for distance Skill Hand Stands (get upside down) Hold, walk, push ups, cart wheels WOD 21x 15x 9x (GO HARD) KB swing #55/35 Pull up Jumping Squat Share the knowledge: Tweet
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Clean & Jerk Progression

Posted by: Luke

Warm up 50x Ball Slams Skill L- Sit hold 5x Max effort WOD 1. Clean Pull 2. Clean 3. Jerk 4. Back Squat 5. Jerk Perform each movement in the progression with perfect form every minute on the minute for 20> min. Compliments of August Schmidt of East Valley CrossFit Share the knowledge: Tweet
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Chipper Challenge a HUGE Success!

Posted by: Luke

What do you get when you combine 51 kick ass CrossFit Scottsdale Students with a 10 exercise home grown chipper… A WHOLE BOATLOAD OF AWESOMENESS!!!  Today was the largest challenge we have ever hosted, both in terms of participation and exercises. To put on an event like this we needed a whole lotta help so [...]
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Fight Gone Different

Posted by: Luke

Warm-up: 700m row WOD:  3 x 5 min Rounds – Fight Gone Bad style 1 min work at each station, 1 min rest between Rounds -Burpee Pull-ups -Sit-ups -Jumping Squats (45/15#) -Plyo Push-ups -Wall Balls (20/14#) * Post score by Round and Total Score to Comments Share the knowledge: Tweet
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"Annie Bell"

Posted by: Luke

Warm up Air Squat to jumping knees to bows Skill KB Movements (SDHP, swing, snatch, press) WOD Kettle Bell Swing #55/#35 Double Under (3×1 singles) 50,40,30,20,10 Share the knowledge: Tweet
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What is a Chipper?

Posted by: Luke

The chipper format is a classic CrossFit structure. You have a large number of tasks that you complete in order. They are designed so that as you fatigue in one task, you switch up the demands and keep going. There is a cumulative effect, of course, but the variety allows for incredible metabolic demands. The [...]
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