Posts in: (WOD) Work Out of The Day

#117 Get off the treadmill

Posted by: Luke

Warm up Stretch 30 min Work 200 meter sprint @ 50%, 75%, 100%, 75%, 50% 30 sec break after each 3 min break 40 yard dash, walk 10 steps, 40 yard dash, walk 20 steps, 100 yard sprint. Repeat 5X Share the knowledge: Tweet
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I LOVE BURPEES

Posted by: Luke

100 BURPEES FOR TIME: Kristin 10:00 Steven 10:40 Jen 9:37 Reed 10:58 Michelle 11:46 John 8:52 Ashlea 9:37 Angie 10:09 Mark 4:42 Erica 8:30 Myrna 7:54 Tiana 9:12 Shannon 9:22 Lisa 8:24 Tracey 11:30 Doug 10:01 Tiffany 9:42
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#115 Before you even wake up

Posted by: Luke

Warm up 50 double unders 15 push press #95 #65 40 double unders 12 push press 30 double unders 9 push press 20 double unders 6 push press 10 double unders 3 push press Sub double unders for singles. Work Single arm kettle bell swing 25X each arm (start with weak arm) Lunge with single arm kettle [...]
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"Murph"

Posted by: Luke

LIEUTENANT MICHAEL P. MURPHY UNITED STATES NAVY   For conspicuous gallantry and intrepidity at the risk of his life and above and beyond the call of duty as the leader of a special reconnaissance element with Naval Special Warfare task unit Afghanistan in June 2005. While leading a mission to locate a high-level anti-coalition militia [...]
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Personal Record

Posted by: Luke

P.Rs are important to track your progress at CrossFit Scottsdale. See your scores in comparison to other athletes in class and all over the world and give you a number to push yourself past each time you try to beat a past record. Practice them and let our coach’s know when your ready to break [...]
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#114 This is your warm up?

Posted by: Luke

Warm up 10 slow and low squats into high jumps 25 med ball slams 5X Work Kettle Bell Sumo dead lift high pull 21,18,15,12,9,6,3 Canadian bur… 21,18,15,12,9,6,3 For time: Cool Med ball press, push press, thruster 1,2,3,4,5,6,7,8,9,10 Do 1 press, 1 push press, 1 thruster. Do 2 press, 2 push press, 2 thruster. Do not [...]
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