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

Tag: walking lunges


Week 4 Day 1, 10-15-12

Posted by VincentO in Uncategorized, WOD. No Comments

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 2 Day 3, 8-22-12

Posted by VincentO in WOD. No Comments

22nd August

Skill: Stretch/Hold

Warm up

burgner warm up

PVC / training bar hang cleans

3 WOD MWM

12 Minute AMRAP:

12 Hang Cleans (135/85 lbs)

12 Double Unders (2 for 1)

12 Step Lunges



WEEK ONE / Day Two 8-14-12

Posted by VincentO in WOD. No Comments

14th August

Warm up
-30 wall-balls unbroken or 3 sets of 15 wall-balls or 5 sets of 10 wallballs
Skill
-Press 5-5-5 / Squat clean 3-3-3-3-3
WOD
-10 rounds for time of:
Run 10 meters 2 lunges. Increase 10 meters and 2 lunges each round



Down Hill

Posted by VincentO in WOD. No Comments

29th May

Members: Do you want to win a FREE MONTH of CrossFit? Only ONE QUESTION to enter!

×

Close
Save changes


tor up from the flo up 5-1

Posted by GarrettW in WOD. No Comments

23rd April

×

Close
Save changes




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