Posts in: (WOD) Work Out of The Day

The Adventures of Old "Christine"

Posted by: administrator

Warm Up:  1000 meter row Tabata Planks WOD: “Christine” 500 meter row 12 Body Weight Deadlifts 21 Box Jumps 3 Rounds for time It’s not who you are that holds you back, it’s who you think you’re not.  ~Author Unknown Share the knowledge: Tweet
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Do Work

Posted by: Luke

Warm Partner I Air Squat Partner II Parallet Push up/dip 30 seconds each >5 min Skill Max rep Double Under 5>min Wod 21x Overhead Squats #95/65 800x Meter Run 21x Back Squats 400x Meter Run 21x Plyo Push Ups 800x Meter Run Then 3 cycles of the “Burgener” warm up at same weight as Squats [...]
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"Signing Day"

Posted by: Luke

Today is dedicated to every person, player, Coach, Team, and Leader in the World. Who has been given a shot not beacause of there skill or education, but their desire, drive and HUSTLE. Go get it! Warm 3> min Med Ball Chasers 2> min Ball Slams 1> min Wall Balls Strength Weighted Sit ups Ring Dips 5x Failure [...]
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"OORAH"

Posted by: Luke

*ALL BURPEES THIS WEEK WILL BE DONE WITH FULL PUSH UPS Warm 400x Meter run 10x Chest to bar Pull ups 10x Hand stand push ups 3x Rounds STRETCH WOD (RX #95/65) 21x Push Press 1x Burpee 15x PP 5x Burpee 10x PP 10x Burpee 5x PP 15x Burpee 1x PP 1x Burpee Share the [...]
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"Ring my Kettle Bell"

Posted by: Luke

Warm >5 min Jump Rope every minute on the minute complete 10x Push Ups Farmers Walk 400x meters drop the KB and run home Skill Turkish Get Up WOD 3x Turkish Get Ups x each side 21x KB Swings 15x Goblet Squats 3x Rounds The Turkish Get Up from Luke Kayyem on Vimeo. Share the [...]
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Yes, those legs are 1/2 of your body… Use them.

Posted by: Luke

You have to believe it to achieve it. Daily 5x Min Monkey Bars Burgener Warm up 1-3 Jump shrug 4-6 Elbows high/outside 7-9 Clean 10-12 Front squat 13-15 Push press 16-18 Jerk 19-21 Split Skill Front Squat WOD I 1x Rep Max Front Squat WOD II 2x burpee elevator (2 burpees min1, 4 burpees min 2, [...]
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You pick it Friday

Posted by: Luke

I. 1 Mile Run/40x Thrusters 1x Round II. 800x Meter Run/30x Thrusters 2x Rounds III. 400x Meter Run/20x Thrusters 3x Rounds If that doesnt make you sick… this video will. Next month we will be showing Food.inc on movie night. Share the knowledge: Tweet
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Happy "70th" Birthday Mr.Reed

Posted by: Luke

Dear Reed, It has been a pleasure coaching you the past two and half years at CrossFit Scottsdale. I am proud of you for committing to your health and fitness and your one B.A Grandpa that has done 100x burpees 3x since you started CrossFitting. I hope to be as young as you are one [...]
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