WOD #2 From the So.Cal CrossFit Games Sectionals
Overview: This WOD actually consists of two short workouts. You will start the second workout exactly 20 minutes after you start the first one, so your rest is determined by the time it takes you to finish the first workout. Your score for this event is the combined times of both workouts. 15x minute cutoff for each.
“Double Down”
Part 1
4 Rounds for time of:
9 Squat Cleans (135/95lbs)
6 Handstand Push-ups
Part 2
For time:
30 Hang Squat Snatches (75/45lbs) *below the knee
30 Chest-to-Bar Pull-ups
750m Row
Warm 5> jump rope
Skill Front squat/Push press/Thruster
“Miss Fisher”
10x Front squat/10x Push press/10x Thrusters/2x Chest to bar pull ups/2x Box jumps/2x burpees
8x Front squat/8x Push press/8x Thrusters/4x Chest to bar pull ups/4x Box jumps/4x burpees
6x Front squat/6x Push press/6x Thrusters/6x Chest to bar pull ups/6x Box jumps/6x burpees
4x Front squat/4x Push press/4x Thrusters/8x Chest to bar pull ups/8x Box jumps/8x burpees
2x Front squat/2x Push press/2x Thrusters/10x Chest to bar pull ups/10x Box jumps/10x burpees
Teamwork is an integral part of life and the only way some of us get through a WOD. With the support and comraderie of your fellow crossfitters and teammates you can push yourself harder and perform better. For our CrossFit Scottsdale Kids, they get introduced to teamwork at an early age. Not only do they learn to work together but they learn to cheer eachother on and support their teamates too. Nothing makes me smile more than when our heroes are giving “hi fives”!
Peyton and Kanon after the Water Day WOD
Today’s CrossFit Scottsdale Kids WOD
Warm Up: Get on the Leaderboard!
We had a blast at Saturday’s CrossFit Scottsdale Kids Water WOD! What is great is that we have a blast at every CrossFit Scottsdale Kids class. CrossFit is FUN! Life should be FUN, and CrossFit makes you better at life! Enjoying and associating exercising with fun makes all the difference in what kind of lifestyle we adopt. Are your kids going to be in front of the T.V.on the couch in their free time or are they going to be out and about seizing whatever opportunity they find to be active and challenged? We are learning functional movements and building skills that are broad, general and inclusive so that you can play any sport, be more alert in school, be healthier and you can do anything that life throws at you. We are building the foundation for our kids to do the impossible! More importantly we are building a lifestyle where exercising is our play time. Now that is FUN!
CrossFit Scottsdale will be having its 2nd Annual Here's to the Hereos WOD event on Saturday September 11th in honor of our Heroes from 9/11. Come train for FREE alongside soldiers from Luke Air Force base, National Guard, Scottsdale police and Fire fighters. Classes will be at 8am, 9am, 10am and 12pm. Be sure to RSVP now as space is limited!
Food as Fuel Class at CrossFit Scottsdale
09/13/2010 - 07:00 PM
new students....or those that just want to brush up and get back on track with their eating habits. Learn what to eat, when to eat and how to do it for optimum results. We will be reviewing the ins and outs of the zone and paleo diet. Plus tips and tricks to make eating optimally a lot easier.
Come network with your fellow CrossFit Scottsdale students and learn their professions and see how we can all help each other with business. September CrossFit Scottsdale Connections Luncheon will be hosted by Perry Chrisler of Concierge Communications. The meeting will take place at National Headquarters of Hosted VIP provider Telesphere 9237 E. Via De Ventura, Suite 250, Scottsdale, AZ 85258.
If you are interested in joining, please rsvp to Ashley; ashley@crossfitscottsdale.com
Level 2 Test (The Orange Band) 7:00pm
09/23/2010 - 07:00 PM
Students that want to test for the orange band must have already passed the L1 white band test.
The Freaky 5K Prelims
09/25/2010 - 08:00 AM
How do you feel about running? Do you love running and want to keep getting better and faster? Do you hate running and find it frustrating? In either case, the only way to improve is to KEEP RUNNING. Nobody gets better at anything by NOT doing it. Every great athlete at one point was the new guy, learning, fumbling and failing just like the rest of us. People who have achieved "mastery" don't ever stop the work, though. They exercise their "show up, don't quit" attitude over and over. A great way to make the "work" interesting is to put some "skin in the game" and to do it with a group of like-minded people.
Which leads me to...the CrossFit Scottsdale 5K Challenge. Are you in?? Cost is $25.00 per participant. Sign up by emailing infor@CrossFitScottsdale.com or signing up at the gym.
CrossFit Scottsdale Kids Open House
09/25/2010 - 10:00 AM
Parents- bring your kids and watch our fitness demos, Kids-play fitness games and do a workout
Exercise your mind too as Mad Science will be doing fun fitness and nutrition related science activites and demos.
Keep your kids as healthy as they can be with ChiroKids. North Scottsdale Family Chiropractic and Dr. Tuzzolino will be doing backpack checks and scans to ensure your child’s safety and health. Think outside the Lunch Box with fun/easy healthy snacks and ideas.
CrossFit Scottsdale Kids gives the next generations a foundation in health and fitness that lasts a lifetime. We are a program that empowers kids to be the best versions of themselves, challenging them in new and different ways and relating to them on topics of their own diet and exercise.
CrossFit Scottsdale Kids Builds: Confidence, Focus, Strength, Manners, Discipline, Fitness,Goal Setting,Teamwork, Leadership Skills, Sportsmanship and
Better Grades
Come see what it’s all about!
RSVP to Tiffany at Tiffany@CrossFitScottdale.com
Food as Fuel Class at CrossFit Scottsdale
09/27/2010 - 07:00 PM
new students....or those that just want to brush up and get back on track with their eating habits. Learn what to eat, when to eat and how to do it for optimum results. We will be reviewing the ins and outs of the zone and paleo diet. Plus tips and tricks to make eating optimally a lot easier.
Come network with your fellow CrossFit Scottsdale students and learn their professions and see how we can all help each other with business. October CrossFit Scottsdale Connections Luncheon will be hosted by The Tousley Team. The meeting will take place at Toll Brothers brand new model homes in Wingate Ranch located at 18570 N. Thompson Peak Parkway, Scottsdale, AZ 85255.
If you are interested in joining, please rsvp to Ashley; ashley@crossfitscottsdale.com
The Freaky 5K Finals
10/30/2010 - 08:00 AM
How do you feel about running? Do you love running and want to keep getting better and faster? Do you hate running and find it frustrating? In either case, the only way to improve is to KEEP RUNNING. Nobody gets better at anything by NOT doing it. Every great athlete at one point was the new guy, learning, fumbling and failing just like the rest of us. People who have achieved "mastery" don't ever stop the work, though. They exercise their "show up, don't quit" attitude over and over. A great way to make the "work" interesting is to put some "skin in the game" and to do it with a group of like-minded people.
love this!