Posts in: (WOD) Work Out of The Day

1/2 Arnie

Posted by: Skip

Warm Up: 400 M Run Skill: Handstand Hold/Handstand Push Ups Mobility: Squat Hold WOD: ½ Arnie 11 Turkish Get-Ups, Right Arm 25 Swings 11 Overhead Squats, Left Arm 25 Swings 11 Overhead Squats, Right Arm 25 Swings 11 Turkish Get-Ups, Left Arm Los Angeles County Fire Fighter Specialist Arnaldo “Arnie” Quinones, 34, was killed in [...]

"52"

Posted by: Coach Tiffany

Warm up:  520meter row Strength: 5 rope accents with arms only/ Max effort L-sit 3-5 rounds WOD: 5 burpess 200 meter run 5 toes to bar 200 meter run 5 Thrusters 115/85 200 meter run 5 rounds for time Happy Birthday Alison!

Flagstaff

Posted by: Luke

On Saturday we will be performing the 2x WODs that our Team will be doing at the CrossFit Flagstaff competition. We wish Coach Tiff & Skip, Jen, Justin, Ilana and the greatest teammates in the universe Stu & Don the best of luck tomorrow. Choose which class wisely. 0900 WOD I 10x min AMRAP 8 Chest-to-Bar [...]

OLYMPIC TOTAL

Posted by: Luke

Today’s WOD is the Olympic Weightlifting Total. How much weight can you succesfully lift off the ground and over your head by performing two lifts. The Clean & Jerk & the Snatch. Post your total to comments.

Deadlifts & Push-ups

Posted by: Coach Tiffany

Warm Up: Tabata Sit-ups Stretch Skill: Deadlifts WOD: 22-16-10 Deadlifts 225#/135# Lateral Jumps Push Ups Rest exactly 3 min and Repeat Score first round time and total time for both rounds including rest.

Steel Legs

Posted by: Luke

Warm Med ball Strong Box jump max ” “Steel Legs” Ten rounds for time: Sprint 150 meters 10 Jumping Squats 10 Overhead Walking Lunges 45/25# compliments of LaLanne Fitness