Posts in: (WOD) Work Out of The Day

Burpee & Pull Up Workout

Posted by: spankynine

Warm Up Suicides 5′ – 15′ – 30′ (x5 rounds) Strength: Press 5,5,5,5,5 Deadlift 3,3,3,3,3 WOD 2 from Hell’s Half Acre: Southwest Regional Qualifier 2009 50 Pull ups 50 Burpees

Competitive Fitness

Posted by: spankynine

Workout 2 of the CrossFit Games Open Qualifier 9 Deadlifts #155/100 12 “Games” Push-ups 15 Box jumps 24″/20″ (15 minute AMRAP) “The healthiest competition occurs when average people win by putting above average effort.”

Skill related components of physical fitness

Posted by: spankynine

In order to advance physcial fitness abilities one must develop new skills that enable them to reach the next level.  CrossFit especially requires one to have a broad skill set. Here at CrossFit Scottsdale we provide our students with various skill related components of physcial fitness. Today we will be covering the skill of the muscle up progression [...]

Hero Workout Of the Day…

Posted by: spankynine

“Abbate” 1 mile run 21 clean & jerks #155/95 800 meter run 21 clean & jerks 1 mile run U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, Hawaii, assigned to the 3rd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on December [...]

CrossFit Scottsdale High Intensity Exercise

Posted by: administrator

Intesity is power output.  How much work can you do in a short amount of time?  It is this intensity that equals results not the hour long jog or “cardio” machines at the gym.  Today’s goal is intensity.  There are planned rests specifically to increase your power output at each interval. Workout of the Day: [...]

American Hero Workout

Posted by: spankynine

It is important to remember that hero workouts are not just devastating workouts, but are homages to great warriors who lost their lives fighting for our country…. Today challenge yourself to push through your weaknesses and sweat in honor of Navy Chief Petty Officer Mark Carter, 27, of Fallbrook, CA who was killed as a [...]

Tabata Workout

Posted by: spankynine

Warm Up: Row 500 & Run 400 for time Mobility: Bottom of Squat - 5 min. Strength: Deadlift 3,3,3,3,3 Workout of the Day: Tabata Box Jumps followed by Thrusters to failure #95/65

Posted by: spankynine

Warm-Up: Walking Lunge + Push-Up 50, 40, 30, 20, 10 Strong: Strict Pull-Up (weighted) >5 min Workout of the Day: 10 Pistols 8 Toes-to-Bar 6 Power Clean & Jerk 155#/95# >15 min As Many Rounds As Possibe

Achieving Cardiovascular Fitness

Posted by: spankynine

Warm Up: burpee, push-up, sit-up 10,9,8,7,6,5,4,3,2,1 Strength: back squat  –> push press 7,7,7 Workout of the Day: sumo deadlift high pull kettlebell swing (50,40,30,20,10) Achieve cardiovascular fitness at CrossFit Scottsdale through repition of functional movements performed at high intensities.