Posts in: (WOD) Work Out of The Day

#58 Katrina

Posted by: Luke

1000 jump ropes 100 ab mat sit ups 100 push ups 500 jump ropes 75 ab mat sit ups 75 push ups 250 jump ropes 50 ab mat sit ups 50 push ups 100 jump ropes 25 ab mat sit ups 25 push ups Share the knowledge: Tweet
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#57

Posted by: Luke

Warm-up 2K Meter Row Work 25 Box Jumps 25 Wall Balls 14# 20# 250 Meter Row Sprint 5X Cool Down 1K Meter Row Share the knowledge: Tweet
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#56

Posted by: Luke

WARM UP Bear crawl 15ft X10 Sled press 15ft X10 place a 45lb barbell on a towel and push it WORK One arm K.B clean and press 15,10,8,5 going up in #’s each set 25 high jumps 25 long jumps 3X Share the knowledge: Tweet
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#55

Posted by: Luke

100 jump ropes 60 air squats 50 superman 40 lunges each leg 30 sit ups 20 push ups 10 burpees 100 jump ropes Drop 10 from every set till zero. ie: 50 squats, 40 superman’s, 30 lunges, 20 sit ups, 10 push ups zero burpees. 40 squats, 30 superman, 20 lunges, 10 sit ups, zero [...]
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#54 Pulling the load

Posted by: Luke

WARM UP High knees in place 1 min But kickers in place 1 min Mountain climbers 1 min Sit ups 1min Reach for your toes 1 min WORK 100 Jumping pull ups 75 Pull ups 50 Reverse pull ups 100 Jumping pull ups How long can you hang? 5X Share the knowledge: Tweet
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#53 Move Baby

Posted by: Luke

Warm-up 5 minute jump rope Set a timer for 10 minutes and do each exercise until fatigue, then move on to the next exercise. Constantly be moving. Shadow Box Push Up Jumping Jacks Sit Ups Air Squats Sumo Walk Supermans Pelvic Thrust Work 50 Wall Balls 500 meter row 50 Medicine Ball Thrusters 500 meter row [...]
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#52 Merry Christmas

Posted by: Luke

Aloha and Melikalikimaka, from all of us at CrossFit Scottsdale. We wish you and your family a very happy, healthy holiday. May 2009 be your best year yet. Here is your Christmas day W.O.D. Get the whole family up and out for this No Equipment needed workout. Pack up the stroller, get the leash and [...]
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CrossFit Scottsdale 50th W.O.D

Posted by: Luke

Wow! 50 workouts! 50 different, intense, tough W.O.D’s in 4 month’s. Let’s celebrate our accomplishments together with this 50 rep workout. 50 of everything for time… Box jump Push press Double under or 300 single Wall ball 10# 14# Jumping pull up Kettle bell swing Superman Burpee Share the knowledge: Tweet
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