Posts in: (WOD) Work Out of The Day

MOvember 29th 2012

Posted by: Luke

A1  30 seconds of double unders (10) A2 Max L-sit hold (60) 10 minutes total B1 strict push up/weighted slow on the way down explosive up 5-8 reps 3 sets (10) 3 rounds total WOD 21.15.9 For time: KB kettle bell DL deadlift sit up KB swing   Share the knowledge: Tweet
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Happy Birthday Nathan and Shannon Atchison

Posted by: Luke

Today we celebrate the lives of two very important friends of ours Nathan and Shannon Atchison. Since joining our program a year ago they have both become a standard piece of the CrossFit Scottsdale family and with daughter Maddy a part of the Kayyem family as well. So today we will agonize in pain as [...]
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MOvember 27th 2012

Posted by: Luke

Part 1 Press. Push Press. Push Jerk 5 of each 15 total unbroken 3 of each 9 total unbroken 1 of each 3 total unbroken Rest 3 minutes repeat slightly heavier than 1st sets 5 minutes rest Part 2 7 minute AMRAP as many rounds as possible 10x thrusters + 200 run (small lap) #95/65 [...]
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MOnday MOvember 26th

Posted by: Luke

Take 10 min to move around and get flood flow to every active fiber in your body A1 at 85% 200 run 20 lunge 400 run 40 situps 800 run 80 air squats B1 Dips 3x 10-12 rest (90) C1 at 100% Maximal Effort Back squat battery test 10 min to work some back squats [...]
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Retest The Fit Test

Posted by: administrator

Can you Beat the Record Holders for Baseline Times? M/1] Brad 3:07 W/1] Jen 3:37 M/2] Brian 3:22 W/2] Mel 4:09 M/3] Carl 3:15 W/3] Najla 4:20 Work Out of the Day Baseline – Slow 5 Minute Rest Baseline – 80% 5 Minute Rest Baseline – All Out “Baseline” 500 Meter Row 40 Air Squats [...]
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MOvember 19th 2012

Posted by: Luke

Warm 300 run (big lap) 80% 5-8 strict pull ups strict form >10 min A1 Front squat 21×1 at 80% of body weight 5x reps EMOM every minute on minute 8 total minutes 5 min rest B1 5 minute “Cindy” 5 pull up/10 push up/15 air squat     Share the knowledge: Tweet
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MOvember 16th 2012

Posted by: Luke

Warm 1 minute at each station 3x rounds RUN/AIR/ROW/ A1 Row 5 min @ 80% 3 min rest 5 min amrap @ 80% 5 pull ups 10 total lunges 20 heavy double unders Rest 3 min 5 min @ 80% 5 burpees 10 on swings #55/35 20 sec AIRdyne Rest 3 min Run for 5 [...]
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