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


Week 4 Day 5, 11-30-12

Posted by VincentO in WOD. No Comments

30th November

-Warm Up

Burgner w/ pvc then Bar

-Skill

Find your 1RM

OVER HEAD SQUAT! BEAST

-WOD w/Partner

5 rounds for Calories

Row for calories

While partner does 20 push ups and 200m run, switch



The 500th Video; Great Sub-Scap Shoulder Smash Drill

Posted by Juliet in Blog, bubo, rotator cuff, serratus anterior, shoulder, shoulder pain, sub scap, subscapularis. Comments Off on The 500th Video; Great Sub-Scap Shoulder Smash Drill

29th November

Hey Leopard Legion, Today’s MWod episode is a great fix for those pesky tight tissues […]


Week 4 Day 4, 11-29-12

Posted by VincentO in WOD. No Comments

29th November

-Warm Up

Run 400m / 20 situps

Run 200m / 40 air squats

-Skill

Find your 3RM Dead-lift

5-4-3-3-3-3

-WOD

16 min WOM-ROM

20 total reps of pull ups & sit-ups

(you must do one of each)

with remaining time complete max reps

of 135lb/95lb Dead-lifts

Score total deadlifts in WOD



Week 4 Day 3, 11-28-12

Posted by VincentO in WOD. No Comments

28th November

Warm up

Pre Flight

Skill

Hip mobility & run / air aquat

-WOD

3 rounds

50 / 40 / 20 Box jump

50 / 40 / 20 Sit up

500m / 400m / 200m Run



It’s Not Just Absolute Position, It’s Stability as Well

Posted by Juliet in Blog, elyse umeda, internal rotation, muslce up, ring dip, shoulder, shoulder pain, stability. Comments Off on It’s Not Just Absolute Position, It’s Stability as Well

27th November

Hey Mwodies, I am often asked the question, stability or mobility first?  It turns out […]


Week 4 Day 2, 11-27-12

Posted by VincentO in WOD. No Comments

27th November

-Warm Up

3 rounds of:

Shoulder MOB / 20 sit ups

-Skill

Tire Flip / max flips in 30 seconds

-WOD

“Nicole”

5 rounds for time

Run 400m / Max unbroken pull-ups



Week 4 Day 1, 11-26-12

Posted by VincentO in WOD. No Comments

26th November

-Warm Up

3 rounds of:

15sec hand stand hold / 3 wall walks

-Skill

Find your 5 RM Push Press

5-5-5-5-5-5

-Round 2 of

LORD OF THE RINGS WOD

Pick One

20 minute AMRAP

-Row for Calories

-Run for distance

-Double under for reps



Week 3 Day 5, 11-23-12

Posted by VincentO in WOD. No Comments

23rd November

10am WOD only today!

warm up-

rub belly and make sure its not still stuffed with turkey, if not:

Tabata situps / run 200m / row 500m

Skill-

Front Squat 5-5-3-3-3

WOD

10 x KB Walking lunge 10 steps

10 x KB swing

Continue until you complete 200m!



Week 3 Day 4, 11-22-12

Posted by VincentO in WOD. No Comments

22nd November

 

EAT TURKEY FOR TIME… 3,2,1,GO!

 

No Classes today, one class tomorrow at 10am!



Week 3 Day 3, 11-21-12

Posted by VincentO in WOD. No Comments

21st November

Warm up-

250m row/ 200m run / 40 sit-ups

Skill-

EMOM 20sec +5sec hand stand holds

WOD-

20 min cap

start with 5 burpees at 0:00/ everyminute

complete AMRAP Double unders in between

until you complete 100 double-unders.




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 5

Warm Up:

Run 500m For time

30 sit-ups for time

Skill:

Find Your 1 RM Dead Lift

1-1-1-1-1

WOD:

For Time:

21-15-9 reps of

Squat Clean (95/65lbs)

Box Jumps ( 24/20”)

Week 6 Day 4

Warm Up

Run 200m / 100 single jumps / 40 double unders

Skill

Find your max 5 rep Full Snatch

WOD

5 Rounds for reps

In 2 minutes complete

200m run...

Week 6 Day 3

Warm Up:

3 rounds of:

Row 100m fast

Row 100m relaxed

Skill:

30 Turkish Getups total

WOD:

3 RFT

15 KB Swings @ 1/1.5pood

2 for 1 wall balls x 10

5 ring dips