Posts in: (WOD) Work Out of The Day

December 5th 2012

Posted by: Luke

A1 Three sets of: Bulgarian Split Squats use kettle bells x 6-8 reps @ 30X0 Rest 45 seconds A2 Turkish Get-Ups x 3-4 reps each side (move slowly, be deliberate in each stage of the movement) Rest 45 seconds B1 For time: 10 Wall Ball Shots 10 Pull-Ups 9 Wall Ball Shots 9 Pull-Ups … [...]
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Aloha Coach Jenn-D

Posted by: Luke

Aloha and Maui No-Ka-Oi, It is with great pleasure and a little jealousy that I write this farewell blog to my good friend, coach and real life version of the Jersey shore Jennifer “Jenn-D” Donovan. Having spent the past 2 years alongside her in the gym, at Starbucks, at the gym and at Starbucks. Like [...]
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December 3rd 2012

Posted by: Luke

WARM 1 min at each station for 3x rounds Row, Airdyne, Jump rope STRONG Thrusters 20 min to establish a heavy double Dips 3x 8-10 rest (90) WORK 7 minute AMRAP as many reps as possible 5 burpees 7 push press 9 back squats Share the knowledge: Tweet
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December 1st 2012

Posted by: Luke

“DON’T LET THE HOLIDAYS BE YOUR EXCUSE TO WAIT TILL THE NEW YEAR” A1 20 minutes to establish a challenging clean and jerk 5 min rest B1 3 min to complete as many clean and jerks at 85% of the above weight 3 min rest 2 min to complete as many power cleans at 85% [...]
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Friday MOvember 30th 2012 “Knowledge is Power, Moustache is KING”

Posted by: Luke

Movember is responsible for the sprouting of moustaches on thousands of men’s faces, in the US and around the world. With their Mo’s, these men raise vital awareness and funds for men’s health issues, specifically prostate and testicular cancer initiatives. A1 200x run A2 10x goblet squats #55/35 10 minutes total at 80-85% Skill 3 [...]
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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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