Posts in: (WOD) Work Out of The Day

Wednesday December 12th

Posted by: Luke

Warm 1000 rowSkill HSPU hand stand push up progression Inverted/Box/Wall/Ab mat/Kipp Strong Walk with heavy bumper plates length of gym floor, add weight each walk 5x rounds Work 10 rds for time: 12 push ups 12 toes to bar Share the knowledge: Tweet
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December 11th 2012

Posted by: Luke

Warm 500 row 50% 21x down/up dog cycles 500 row 80% Skill This is a new piece of programming this week for you the athlete to work on a skill untaxed for 10 minutes Gymnastics based movements only. Oly 20 min to work up to a heavy 3 position power clean Work 7 min AMRAP [...]
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December 8th 2012 Guest Days part III

Posted by: Luke

  Warm 800 run + barbell rack mobility Skill Kipping pull up Workout 12.5 from the 2012 CrossFit Worldwide open Thrusters + Pull ups (advanced athletes chest to bar) 3,3,6,6,9,9,12,12,15,15,18,18,21,21 max reps in 7 minutes   Share the knowledge: Tweet
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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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