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Week 5 Day 2, 10-23-12

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23rd October

Warm up:

60 double unders / 60 Kipping pull-ups

Skill:

double unders / Kipping pull ups

or 12 min find:

5 rep Max DeadLift

WOD:

“X” RFT

Run 50m

20 air squats

Run 50m

10 Pushups

Run 50m

20 air squats

Run 50m Rest 1minute

repeat AMRAP until your time is double your first round

score rounds completed



Week 5 Day 1, 10-22-12

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22nd October

Warm Up:

Row 250

run 400m

Tabata sit-up

Skill:8 min to find

3 rep max of:

Snatch Hi-pull from box

WOD:

21-15-9

Power Snatch  and Strict pullups

(Use weight that you can do 11 unbroken)



Week 4 Day 5, 10-19-12

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19th October

Warm Up: Fastest 250m Row

Skill: 10 Minute EMOM

3 toes to bar and 3 knees to elbow

Diane

21-15-9 rep rounds for time of:

Deadlifts (225/155)

Handstand Push-ups



Week 4 Day 4, 10-18-12

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18th October

warm up: Row 250m / 3 x Burgener

Skill: Clean tech

WOD:

Clean & Jerk

– find today’s 1 rep max (1 RM)



Week 4 Day 3, 10-17-12

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17th October

Warm Up: run 500m / Tabata Sit-ups

Skill: 10 min EMOM 3 Jerks for total weight moved

WOD

As many rounds as possible, in 15 minutes:

3 Handstand Push-ups

6 Strict Pull-ups

9-Second L-sit

12 Pistols



Week 4 Day 1, 10-15-12

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15th October

warm up: stretch and pray!

Skill: set up your lane and test your weights

“Filthy Fifty”

50 Box Jumps (24/20)

50 Jumping Pull-ups (beast mode = kipping)

50 Ketlebell Swings (16kg/12kg)

(beast mode =  24/16kg)

50 Walking Lunges

50 Knees-to-Elbows

50 Push Press (45/35) (beast mode = 95lbs/65lbs)

50 sit-ups

50 Wallball (20/14)

50 Burpees

50 Double Unders



week 3 day 5, 10-12-12

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12th October

3 Attempts at max reps of ring dips/dips

then

As many rounds as possible, in 20 minutes:

200m run

15 box jumps (24/20)

15 push-ups



week 3 day 4, 10-11-12

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11th October

Complete as many rounds as possible in 15 minutes of:

Single Unders (10, 20, 30, 40… etc – increase by 10 each round)

Box Jumps (24/20) (2, 4, 6, 8… etc – increase by 2 each round)

Snatch (135/95) – one rep per round, do not increase

Score is the number of snatch’s completed (no half points)



week 3 day 3, 10-10-12

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10th October

Warm up

Group lead stretch

Skill

Deadlift

5 – 5 – 5 – 5 – 5

WOD

800m Run

– rest 3 minutes

800m Run

– rest 4 minutes

800m Run

– rest 5 minutes

800m Run



Week 3 Day 2, 10-09-12

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9th October

“You vs. Your Partner”

2 Rounds:

Partner A – 500m row

Partner B – Max squats during Partner A’s row

-rest 1 min-

Partner A – Max anchored sit ups during Partner B’s run

Partner B – 400m run

-rest 1 min-

Partner A – 250m row

Partner B – Max push ups during Partner A’s row

-rest 1 min-

Partner A – Max pull ups during Partner B’s run

Partner B – 200m run

-rest 1 min-

– In round 2, Partner A becomes Partner B, and Partner B becomes Partner A

– Your score is the total number of squats, sit ups, push ups, and pull ups you perform

– Your goal is to BEAT YOUR PARTNER: the faster you row and run, the lower your partner’s score.




Recent WODs

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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