Posts in: (WOD) Work Out of The Day

#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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#49 CrossFit Scottsdale 2 man Competition

Posted by: Luke

500 Jump ropes 400 Air squats 300 Jumping Pull ups 200 Wall balls 14# W 20# M 100 Thrusters 45# W 65# M Two man teams for time. Only one teammate can work per exercise. As soon as one man stops the next one takes over and continues the count. Post time to comments. Share [...]
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#46

Posted by: Luke

Warm-up 100 jump ropes 10 squats 5X Train Clean & Press 20,20,15,15,10,10,5,5 50 jump squats 25 lunges each leg 5X 25 box jumps 200 meter sprint 5X Share the knowledge: Tweet
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