Posts in: (WOD) Work Out of The Day

100 rep workout…

Posted by: spankynine

Concrete&Steel 0500 “Severin” 50 Strict Pull-ups 100 “Games” Push-ups 5K Run (w/ vest or body armor) U.S. Army Sergeant First Class Severin W. Summers III, 43, of Bentonia, Mississippi, assigned to the 2nd Battalion, 20th Special Forces Group (Airborne), headquartered at Jackson, Mississippi, died August 2, 2009 in Qole Gerdsar, Afghanistan, after his vehicle was struck [...]

Total body workout…

Posted by: spankynine

“Fight Gone Bad” Complete as many reps as possible of each movement in 1 minute: Wall Ball 20/14# Sumo-Deadlift High Pull 75/55# Box Jumps 20″ Push Press 75/55# Row for Calories x5 rounds – 1 minute rest between each round (Score=total number of reps)

Nutrition Fuels Performance

Posted by: Coach Tiffany

Today is the Kick Off Event for the 40 days in the Cave Nutrition & Performance Challenge at CrossFit Scottsdale.  It’s 40 days to put the optimal fuel in your body and see how much you look, feel and perform better.  The workout is designed to see strength, cardio, and skill improvement. Prepare to enter [...]

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: Coach Tiffany

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 [...]