Posts in: (WOD) Work Out of The Day

12 Days of Christmas

Posted by: Luke

Starting Monday December 14th and continuing for the following 11 days. Today’s wod will be the entire sequeunce. On Tuesday start with 50 overhead squats, 25 push ups. On Wednesday 25 sit ups, 50 overhead squats and 25 push ups… Till Xmas day when you do the entire sequence again. Anyone can do it. No [...]
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"Explode Like a June Bug"

Posted by: administrator

Today’s theme: Explosive Power and Strength Work on it, Get it, Do it! Warm Up: 1K Row 7 rounds of 10 V-ups 10 push ups 10 high jumps Skill: Double Unders…EXPLODE! Work: 21 Single Arm Kettle Bell Swings 20#/40# 21 Pull ups-Strict 50 Double Unders 15 Single Arm KB Swings 15 Pull Ups 30 Double [...]
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Sumo Monday

Posted by: administrator

Warm Up:  5 rounds 200 meter sprint/250 meter row sprint Skill:  Sumo Deadlift High Pull (SDHP) & Squat Clean Work:   10 SDHP/ 1 Squat Clean 9 SDHP/2 Squat Cleans 8 SDHP/ 3 Squat Cleans 7 SDHP/ 4 Squat Cleans . . . 1 SDHP/ 10 Squat Cleans   Share the knowledge: Tweet
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"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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