Posts in: (WOD) Work Out of The Day

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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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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