Posts in: (WOD) Work Out of The Day

"Filthy Fifty"

Posted by: Luke

This is one of the very 1st W.O.Ds I was ever CRUSHED by in March of 2008. 18 months later I got CRUSHED again. 50 box jumps 22″ 50 jumping pullups 50 KB swings 50# 50 walking lunges 50 knees to elbows 50 push press 45# 50 back extensions 45# 50 wall balls 45# 50 burpees 50 double unders Share [...]
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Jackie Challenge

Posted by: Luke

Here is your next challenge that will be held on Saturday September 26th. The finals will be November 7th. Prizes in each category male and female and most improved, will be awarded to those students who have the courage and discipline to train the CrossFit method for 8 weeks.  Advanced 1000 meter row 50 thrusters #45 [...]
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Smells like rain

Posted by: Luke

What a wonderful August morning in Scottsdale. Seriously I know it’s HOT for a few months but what other city gets dumped on in the heart of summer? Coach Bryon Maxwell decided to take class outside this morning and run…run…run…  200 meter run on the minute, every minute for 20 minutes. If you don’t make [...]
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It aint Sunday…

Posted by: Luke

Warm up 800 meter run Suicide shuffle  5 yards, 10 yards, 15, 20 and full sprint back. 10 push ups after each suicide. 5X Work Front squat… Skill practice 10,10,8,8,5,5 5 front squats #95/#65 10 slam balls   #20/#14 30 jj 5X Share the knowledge: Tweet
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Just do it!

Posted by: Luke

50 double unders or  5×1= 250 single jumps 25 single arm KB swings #35/#15 5X For time Check out this video of my good friend Chris LaLanne explaining the KB swing at the “Brickhouse” Share the knowledge: Tweet
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Remember… the Row

Posted by: Luke

250 meter row Squat 250 meter row Sit up 250 meter row Superman 250 meter row Pelvic thrust 250 meter row Knees to elbows 1 min at each station Then start from the bottom and work back up Share the knowledge: Tweet
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