Call us @ 623-738-7679!
We are located at: 16099 N 82nd St Ste B-12 Scottsdale, AZ 85260-1826


Week 6, Day 2 9-18-12

Posted by VincentO in WOD. No Comments

18th September

Warm up

3 rounds

Row 500 run 500

Skill

Find your max jerk 2-2-2-2-2-2

WOD

Max rounds in 7 min

2x Muscle-up

2x Deadlift (335#/225#)



Week 6, Day 1 9-17-12

Posted by VincentO in WOD. No Comments

17th September

Warm up

21-15-9

95/65 Thruster

row for calories

Skill

3 rounds

Double unders 42-30-18x reps

KB swings (53#/36#) 21-15-9x reps

WOD

5 rounds

9x Burpee tuck jumps

9x Handstand push-ups

9x Pull-ups



BASL And The Winners Are…

Posted by Juliet in BASL, Becoming a supple leopard, Blog, book, raffle. Comments Off on BASL And The Winners Are…

16th September

Hey Supple Ones, Today  we are stoked to announce the winners of the “Becoming a […]


Week 5, Day 5 / 9-14-12

Posted by VincentO in WOD. No Comments

14th September

Warm up

5 Minute AMRAP:

25 Kettlebell Swings (53/35 lbs)

50 Meter Bear Crawl

 

Skill:Press/ Push press / Jerk

 

WOD

5rounds for time of:

200m sprint

25m walking lunge



Week 5, Day 4 / 9-13-12

Posted by VincentO in WOD. No Comments

13th September

Warm up

3 rounds of:

7 front squat 60% 3 rep max

10 toes-to-bar

 

Skill: Front Squat 1-1-1-1-1

 

WOD

For time:

Row 1000m

Run 1000m

100 double unders

100m tire drag forward

100m tire drag backward



Week 5, Day 3 / 9-12-12

Posted by VincentO in WOD. No Comments

12th September

Skill/ warm up

Power Snatch and thrusters

 

WOD:

“CrossFit For HOPE”

3 Round for Reps:

Burpees

Power Snatch (75/45 lbs)

Box Jumps (24/20”)

Thrusters (75/45 lbs)

Chest to Bar Pull-Ups

* Perform each exercise for 1 Minute before moving on to the next exercise; with 1 Minute rest before beginning each round.



Week 5, Day 2 / 9-11-12

Posted by VincentO in WOD. No Comments

11th September

Warm up

Run 500m / 400m / 200m / 100m

1 box jump for every 10 seconds it takes you to complete each

complete box jumps after each set

 

Skill: power snatch 10 reps unbroken 10 rounds

light weight focusing on unbroken form. increase weight each round if necessary

 

WOD

For Time:

5-10-15-20-15-10-5

Kettlebell swings (1.5pood / 1 pood)

Plank Holds (Hands)

200 Meter Run



Week 5, Day 1 / 9-10-12

Posted by VincentO in WOD. No Comments

10th September

Warm up

5 rounds of:

5 Kettlebell swing burpee/ Run 100m

 

WOD

Barbra

5 RFT

20 Pull Ups

30 Push Ups

40 Sit Ups

50 Squats

Rest 3 minutes



WEEK 4, Day 5 (08-07-12)

Posted by VincentO in WOD. No Comments

7th September

Warm Up

3 rounds

20 push ups

20 situps

20 Kettle Bell swings

Skill: Efficient Running

WOD

2 rounds for time: Run 1600m



Better Shoulder Extension = Better Bench and Dips

Posted by Juliet in bench press, Blog, dip, shoulder extension. Comments Off on Better Shoulder Extension = Better Bench and Dips

6th September

Hey MWodies, Today’s mission is a good reminder to always keep an eye on your […]



Recent WODs

Ready for some pain and gain? Bring everything you've got because we are going to push it! Don't forget to log those times and check your profile to track your progress. LETS go!

Week 6 Day 2

Warm Up:

Row 500m / 20 sit-ups / 20 Pushups

Skill:

Thruster / kipping pull ups

WOD:

FRAN

21-15-9 reps of

65#/95# Thruster and Pullups

Week 6 day 1

Warm up: Row 500m/ Shoulder MOB

Skill: Handstand push up/hold/ walk

WOD:

3 RFT

Hand stand walk 25m (or 30 handstand pushups)

Run 150 m

Hand stand walk 25m (or...

Week 5 day 5, 12-07-12

-Warm Up

pre flight

-Skill NONE

 

WOD

lord of the ring

Final round

20 min max

-run distance

-double unders

-row distance