0500
Posted by: spankynine
“CONCRETE & STEEL” 30 seconds at each station w/ run between each round: tire flip butcher push sandbag carry x5 rounds + medball mile
Posts in: (WOD) Work Out of The Day
“300″
Posted by: spankynine
Warm: Burgner + 800 m run “300″ 25 Pull Ups 50 Deadlifts 135#/95# 50 Push Ups 50 Box Jumps 24″/18″ 50 Floor Wipers 135#/95# 50 Single Arm Clean & Jerk 36#/24# 25 Pull Ups
Sweat with your Sweetie
Posted by: spankynine
“JOY” This will be a 2x man Team WOD… You’re only as good as your “Sweetie” (partner) Row 2K 100x Pull ups 3x Min Hand Stand Hold 150x Sit ups 2x Min Pull up Hold (chin above bar) 200x Air Squats 1x Min Overhead Hold #95 (both teamates can hold a side if needed, drop [...]
CrossFit Scottsdale has been struck by Cupid…
Posted by: spankynine
With nearly 20 couples who workout at CrossFit Scottsdale we would like to invite all of our students to bring their significant other in for a partner WOD on Valentines Day. We have found that the more support one has in the gym the more successful they are. Therefore, we are offering FREE classes to all students [...]
Your New Best Friend
Posted by: administrator
Warm Up: Junk Yard Dog/Ball Slam partner warm up Strength: Tug of War WOD: 400 meter plate run 30 Overhead Walking Lunges 20 plate sit ups 10 front squats with plate 3X 5 burpee penalty each time you put the plate down
“WITTMAN”
Posted by: Luke
Seven rounds for time of: 1.5 pood Kettlebell swing, 15 reps 95 pound Power clean, 15 reps 15 Box jumps, 24″ box U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, Colorado, was [...]
Muscle Ups
Posted by: Luke
Warm 1 min single jump rope 1 min double under 3x Strong “Butcher” 130 meter push Skill Muscle Up “Nate” 2 muscle ups 4 handstand push ups 8 kettle bell swings #75/55 >20 min AMRAP In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th 2008 during combat operations in Iraq. Nate [...]
“Roll Out”
Posted by: Luke
Recovery Foam Roll >5 min Strength Overhead Squat 3,3,3,3,3 “Roll Out” For quality not time 5,4,3,2,1,1,2,3,4,5 Overhead Squat Ring Push up Clean & Jerk Pick a weight that you can do both the OH and C&J Gamers #185/115
“No Doubt”
Posted by: Luke
Warm Run 400 Row 500 Skill Dips parallettes/rings Strong Back squat 5,5,5,5,5 WOD 4 from the Southwest Throwdown Feb 25-27 in Texas 5 pull ups/5 dips/15 sit ups #20 vest 10> min AMRAP
Green & Yellow
Posted by: Luke
Mobility 3 min bottom of squat 2 min plank 1 min ring rows 2 rounds Skill Power clean “The Chief” 3 min AMRAP 1 min rest 5x rounds 3 power cleans, 6 pushups, 9 airsquats Gamers #155/115 RX #135/95 Int #115/65 Beg #95/45 Happy Birthday Bob Hisle & Jane Borman>>>
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