Posts in: (WOD) Work Out of The Day

Happy Birthday Coach Hallie Flood

Posted by: Luke

Dear Hallie, I remember the day you walked in and said I just had a baby, my husband is over seas in the military and “I want to bring sexy back”. We made a deal that if you showed up to every class you could pay me later and now 3 years later, down over [...]
Share the knowledge:

SICFIT presents the 2013 Winter Open

Posted by: Luke

It was with great pleasure that Team SICFIT represented CrossFit Scottsdale at the 2013 Winter Open at CrossFit Works in Tucson on Saturday. This one day “fitness competition” had 3 divisions RX/Team and Masters. Klubo showed us all how strong she really is and I think she realized it too! Finishing workout #1 with a [...]
Share the knowledge:

Strength, endurance and power at CrossFit Scottsdale

Posted by: Luke

WARM 1 min row/run/air/burpee/lunge Barbell progression snatch/clean and jerk Set up all weights and additional plates before you start. A1. 30x clean and jerks #95/65 3 min rest B1. 30x power snatch #95/65 3 min rest C1.5x deadlifts C210 burpees 5x rounds 5 min rest :30 seconds on rower AFAP (as fast as possible) :30 [...]
Share the knowledge:

SICest of the SOUTHWEST

Posted by: Luke

Find more videos like this on SICFIT Check out NEO Vs A.J ZAMBRUNO at the OC Throwdown last weekend. WARM 5 min jump rope PVC mobility SKILL Muscle Up STRONG Strict ring dips 5x 8 CONDITIONING Partner plank and row 1000/1000 switch after each set 2x Share the knowledge: Tweet
Share the knowledge:

“I have a dream” Martin Luther King

Posted by: Luke

WARM Take 10 min to mobilize and warm up through the following movements. Jump rope/Pull/Up/Barbell Barbell progression (DL) deadlift (HC) hand clean (S2O) shoulder to overhead Test #1 12 DL/9 HC/6 S2O 8 min amrap ~3 min rest Test #2 jump rope ladder 10-20-30-40-50 double or single 5-10-15-20-25 double or single 5 min to move [...]
Share the knowledge: