Posts in: (WOD) Work Out of The Day

"The Lumberjack 20" A WOD to honor the fallen…

Posted by: Luke

20 Deadlifts (275lbs) Run 400m 20 KB swings (2pood) Run 400m 20 Overhead Squats (115lbs) Run 400m 20 Burpees Run 400m 20 Pullups (Chest to Bar) Run 400m 20 Box jumps (24″) Run 400m 20 DB Squat Cleans (45lbs each) Run 400m Posted from Crossfit.com: “On Nov. 5 at 1:34 p.m., a terrorist named Major [...]
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The "Jerk"

Posted by: Luke

Warm Up: 5 min of Jump Rope Burgener Warm Up Skill/Strength: Push Jerk 5-5-5-3-3-1 Fun: 7 Rounds 10 Med Ball Cleans 14#/20# 5 Burpees 10 Sit Ups For Time Share the knowledge: Tweet
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CrossFit Scottsdale Meet "Kelly"

Posted by: Luke

Warm Up: 10 minutes to failure Go to failure at each station and repeat until 10 minutes is up. -Ring Holds -Sit Ups -Double Unders -Knees to Bows Work: “Kelly” 5 rounds 400 meter run 30 box jumps 24″/20″ 30 wall balls 20#/14# Share the knowledge: Tweet
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Flex & Squat

Posted by: Luke

Warm up: 800 meter run S-t-r-e-t-c-h Skill: Back Squat 5 X 5 Work: AMRAP in 3 min 1 min rest 5 Rounds 5 Back Squat 3 push ups 1 burpee For total rounds Share the knowledge: Tweet
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Ode to Luke

Posted by: Luke

Coach Luke and I did a workout similar to this about 2 months ago and Luke repeatedly referred to that w.o.d. as “The hardest M F’n W.O.D. EVER!”. So we decided to treat our students to the same lesson in mental toughness as we did. Warm-Up 3 Rounds: 1 minute Jump Rope, 1 minute Plank [...]
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Tabata Goin' Old School

Posted by: Luke

Warm-up Inch Worms High Knees Pole Stretch Nothin’ says Grandma’s home cooked Turkey Day Dinner like Tabata 8 Rounds of 20 seconds of work, with 10 seconds rest. Pull-Ups Sit-Ups Push-Ups Squats And for that extra slice of pie you had 1,000 Meter Row as fast as you can   Share the knowledge: Tweet
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Pull up, Push up, Get up

Posted by: Najla

Warm up: 4x 25 Jumping pull ups 25 sit ups 400 M run …it feels kind of like a “Your Workout is My Warm Up” kind of day. Skill Practice: The Kipping Pull Up (Full range of motion, hollow out, chest leads, grips/chalk…take care of your hands) WOD: 100 Pull ups..for time Every minute on the [...]
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Get Those Elbows UP!

Posted by: Luke

Warm Up: 5 Rounds 10 Shoulder Press/ 100 Jump Rope  S-T-R-E-T-C-H Work:  Front Squat Ladder With a continuous running clock do 1 Front Squat in the first minute, 2 in the second minute, 3 in the third and so on until you are unable to complete the required reps in that minute. Share the knowledge: Tweet
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