Posts in: (WOD) Work Out of The Day

#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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#112

Posted by: Luke

500 Meter Row 21 HandStand Push-Up, 21 Dips 500 Meter Row (one second faster than first row, or repeat) 15 H.S.P.U., 15 Dips 500 Meter Row (one second faster than first row, or repeat) 9 H.S.P.U. using the band harness, 9 Dips 500 Meter Row  15 H.S.P.U., 15 Dips 500 Meter Row  21 H.S.P.U., 21 Dips 5 Minutes [...]
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HWY 111

Posted by: Luke

Warm up 5 min. Back against a wall and drop to squat position. Toes in front of your knees. Shoulders back. Chin up. Kelly 5 rounds for time: Run 400 meters 30 box jumps 20″ 30 wall balls 20# Share the knowledge: Tweet
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#110

Posted by: Luke

The Overhead Squat & The Ladder “The overhead squat is the ultimate core exercise, the heart of the snatch, and peerless in developing effective athletic movement.” ~Coach Glassman 4 X 25 Overhead Squat w/ pvc 3 X 30 Jumping Squat w/ pvc 10 second squat hold on rep 30 of each set 3 Rounds of: [...]
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The Baseline

Posted by: Luke

This Baseline workout is required for all new students to perform. Regardless of experience! It is a way to track and monitor your progess from the start. We use this Baseline test to also see what fitness level you are in and so that we can place you in the level class that works best for you. If [...]
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