CrossFit Scottsdale » (WOD) Work Out of The Day

Is that a wheel barrow?

Luke — Sat, 31 Jul 2010 05:29:25 +0000

TEAM SATURDAY
Team Jump Rope
Tug of War

Wheel Barrow Race:
     Flip barrow
     Load all equipment as a Team
     Push 1x person at a time to the end
     Repeat

WOD
10,000 lbs over your head using any size Kettle Bell. Only 1x Teamate can work at a time

A Day for a Hero…”JT”

Coach Tiffany — Fri, 30 Jul 2010 10:00:16 +0000

Warm Up: Tabata Hallow Rocks

Skill: Max effort box jump

WOD: “JT”
21-15-9
Handstand Push ups
Ring Dips
Push ups

In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005

“Your Best”

Luke — Thu, 29 Jul 2010 06:07:39 +0000

Today’s WOD is going to be a little different…. Let’s find out what you got. Give me your best and nothing less. Coach L.K

Warm up
2x min as many burpees as possible
2x min break
2x min as many squats as possible
2x min break
2x min as many sit ups as possible

WOD
Choose any movement: Olympic/Gymnastic/Metabolic and try to beat your best, my best and the best. You will have 25x minutes to fill your success journal with as many P.R’s (personal records) as possible.



KB Frannie
Luke — Wed, 28 Jul 2010 05:52:31 +0000
Warm-up: 800m run or 1000m row
Skill: Wall Balls
WOD: “KB Frannie”

21-15-9

KB Thruster (35/25#)

Pull-ups

Double Unders (5:1 single conversion)




“DT”
Luke — Tue, 27 Jul 2010 05:09:42 +0000
Warm up

2x 500 meter rows
Strength

Max Effort Ring Push Up

30x second break

Max Effort “Games” Push Up

Rest 1 minute repeat 3x
WOD

Five rounds for time of:

155 pound Deadlift, 12 reps

155 pound Hang power clean, 9 reps

155 pound Push jerk, 6 reps




CrossFit Scottsdale Kids- Pull ups & Box Jumps
Coach Tiffany — Mon, 26 Jul 2010 23:08:48 +0000
The pull up, one of the most functional movements and an exercise sought after by most CrossFitters. Our kids use the pull up in pulling themselves up and over the monkey bars, climbing on rocks or climbing over fences. Today we work on the skill of pulling yourself up to make us stronger and more capable in everyday life or just for fun!
Warm Up: Tuck hold/2 burpees/sprint/Forward roll course 5 rounds
Skill: Pull Ups
WOD:

Little Heroes

5 Pull ups (seated pulls)

5 Box Jumps

3 Rounds
Young Heroes

10 Pull ups-ring pulls

15 Box Jumps

3 Rounds
Heroes

10 Pull Ups

15 Box Jumps

3 Rounds


“Bear Complex”
Luke — Mon, 26 Jul 2010 05:40:05 +0000

One rep=
1. Power Clean
2. Front Squat
3. Push-Press
4. Back Squat
5. Push-Press

Do that seven times for one round.
Do 5 rounds total working up to your max.
This is not for time.
You can rest in between rounds.
Compare to Jan/05/2010

Skip’s Birthday Paleo Breakfast & WOD

Coach Tiffany — Sun, 25 Jul 2010 20:41:08 +0000

Celebrations can be Paleo too…

Here is a Paleo Pancake Recipe from one of our students:

GOOD MORNING – Perfect Pancakes

Ingredients:
3 whole eggs 
1/2 cup almond meal 
1/2 cup coconut milk 
1 cup apple sauce or 2 bananas
2 tsp cinnamon 
1 tsp vanilla extract 
Coconut oil or EVO for cooking (go light on the oil, you just want a non-stick surface)

If you like fruit like I do, I recommend:

1 cup blueberries
1 apple, cored and chopped or
2 bananas sliced or
1 peach, pitted and chopped (this is my favorite!)

Prep:
Whisk or blend all ingredients until smooth (except blueberries or added chunky fruit). Fold in fruit. Cook in lightly oiled sauté pan or on griddle. ~2-3 min on each side or until bubbles are popped in the center of pancake.

*Keep them thin for a more pancake like texture.
**There are eggs in there, so you want them cooked thoroughly, but eggs make flipping these little suckers a bit tougher if you don’t have a good non-stick surface

For a tropical fruit syrup we took frozen pineapple, mango, and 3 tbsp coconut milk and cooked it in a sauce pan on low until it is mushy. The same can be done with frozen berries just leave out the coconut milk.

Eggs, Bacon, Fruit, Avocado & Paleo Pancakes

Skips Swimming WOD:

Swim the length of the pool and back
34 Squats (in or out of the water)
34 leg kicks in the water

3 Rounds for Time

Happy Birthday Skip!

~Coach Tiffany

Chipper Challenge Progression #2

Luke — Fri, 23 Jul 2010 05:00:59 +0000

Warm-up: 800m run / 1000m row

Skill: Pistol Squats

WOD:
Chipper Challenge Progression #2
40 sit-ups
(rest)
40 sit-ups
30 pull-ups
(rest)
40 sit-ups
30 pull-ups
20 KB swings

WOD 5 from the CrossFit Games

Luke — Thu, 22 Jul 2010 02:47:09 +0000

7 rounds for time of:
3 cleans (205/135 lb)
4 ring handstand push-ups (men)/4 handstand push-ups (women)