Warm Up: 5 push ups/Bear Crawl/Sprint
5 squats/Crab Walk/Sprint
3 Rounds
Focus: Overhead Squat
WOD:
Heroes
250 Meter Row
15 Overhead Squats 25#/15#
5 Rounds
Young Heroes
250 Meter Row
15 Overhead Squats 15#/Weighted PVC
5 Rounds
Little Heroes
100 Meter Row
5 Squats-Hands to the sky
5 Rounds
Game: Heroes Choice
Warm up
Team Jump Rope
Skill
Rope Pulls
Strength
1x rep max shoulder overhead (anyway)
WOD
15,12,9
Overhead Squat #95/65
Lateral Box Jumps 24″/18
Push Up (Games)
We are getting ready for the new CrossFit Scottsdale Kids Leader Board! Get ready to see records set and broken by all the Heroes of CrossFit Scottsdale Kids!
Warm Up: 3 minutes of Jump Rope (Leader board opportunity)
Focus: KB Swing
WOD:
Young Heroes
21-15-9
KB Swings/Walking Lunges/Squat
Little Heroes
AMRAP in 5 min
5 KB Swings/3 Lunges/1 Squat
Game: Red Light/Green Light
Warm-up: Burgener Clean Warm-up & Burgener Snatch Warm-up
Skill: Clean & Jerk, Snatch
WOD: Crossfit Games – Event 6b
30 Toes to Bar
21 Ground to OH (95/65#)
Warm-up: Official CrossFit Warm-up
Skill: Curtis P
1 Curtis P =
1 Hang Squat Clean
1 Left Leg Lunge
1 Right Leg Lung
1 Push Press
WOD:
15 Minute AMRAP of Curtis P’s
*Start the WOD with 5 push-ups and do 5 more every minute on the minute
“CrossFit” Warm up
Dips/Sit-ups/Push-ups/Back-extension/OH Squat/Samson Stretch
*do the Samson Stretch once each round for 30x seconds
Skill
Back Squat
WOD
Back Squat 3,3,3,3,3x
Row 10x 100 meters 30x sec rest
Warm-up: “Official CrossFit Warm-Up”
3x rounds of 15x reps of
Dips/Sit-ups/Push-ups/Back-extension/OH Squat/Samson Stretch
* do the Samson Stretch once each round for 30x seconds
Skill: Lunge/OH Lunge
WOD:
21 Pull-ups, 25′ OH Walking Lunge (45/25#)
21 Sit-ups, 25′ OH Walking Lunge
18 Pull-ups, 25′ OH Walking Lunge
18 Sit-ups, 25′ OH Walking Lunge
15 Pull-ups, 25′ OH Walking Lunge
15 Sit-ups, 25′ OH Walking Lunge
12 Pull-ups, 25′ OH Walking Lunge
12 Sit-ups, 25′ OH Walking Lunge
9 Pull-ups, 25′ OH Walking Lunge
9 Sit-ups, 25′ OH Walking Lunge
6 Pull-ups, 25′ OH Walking Lunge
6 Sit-ups, 25′ OH Walking Lunge
Warm Up: Aligator Walk
6 Four Corner Jumps
Focus: DeadLift (Angry Gorilla)
WOD: 10 DeadLifts/10 Push Ups
9 DeadLifts/ 9 Push Ups
8 DeadLifts/ 8 Push Ups
7 DeadLifts/ 7 Push Ups
6 DeadLifts/ 6 Push Ups
5 DeadLifts/ 5 Push Ups
4 DeadLifts/ 4 Push Ups
3 DeadLifts/ 3 Push Ups
2 DeadLifts/ 2 Push Ups
1 DeadLifts/ 1 Push Up
For Time
Times from today’s Heroes Class:
Zach 15# 4:18
Hunter 20# 5:84
Paxton 15# 4:37
Amanda 8.8# 6:04
CrossFit Kids Practicing the Plank Position
In celebration of this weekends “World Series” of Fitness and the beginning of the 2011 training season. We want to know… who wants some? Who wants a shot at competing for the title? Top DAWG of Arizona like Peter Egyed, Michael Mosley and Brian Kunitzer. Best in the West like Chris LaLanne, Andy Petranek or Josh Everett. I know one guy who is…. Jeff Zuhl who sends me a text every day of the WOD he does and his times because his mind is set on qualifying for the Masters 50+ and over or who just wants to compete for the 1st time since High School or maybe even ever? Who wants it? I don’t want your excuses, reasons or stories just DEDICATION, DRIVE and DESIRE to WIN. CrossFit Scottsdale will take 10x of you to compete in the 2011 CrossFit Games sectional. 5x of us will make it to the California Regional and the rest is up to you and how hard you want to work for the next 8x months. That is my GOAL. Whats yours? ”Your training starts today This week we want to see your intensity GO UP. Let this be the hardest you train and maybe it will push you to new limits. Crush all your GOALS and give you the STRENGTH to do anything in the world. L.K
Jeff Zuhl @ Strength Class 7pm Friday
“Official CrossFit Warm-Up
3x rounds of 15x reps of
Dip
Sit up
Pull-up
Back-extension “Horse”
Overhead Squat with PVC
Samson Stretch (do the Samson Stretch once each round for 30x seconds)
Skill
“Jumping”
High Jump
Long Jump
Jump Rope Jump (single, double)
Box Jump
4x Corners
WOD
20x Front Squats
40x Toes 2 Bar
60x Sumo Dead lift High Pulls (Kettle Bell)
Matt Blanton 185/35/6:32
Brian Kunitzer 185/75/8:45
Luke Kayyem 155/55/8:22
Warm-up: 3 x 250 m row
Skill: OH Squat
WOD: 20 Minute AMRAP
25 Dips
25 OH Squat (single arm w/ KB 55/35#)
25 Sit-ups
25 KB Swing (55/35#)
Join CityCenter of CityNorth for Free Fitness Friday's with CrossFit Scottsdale. Bring a great attitude and get ready to jump start your fitness routine. 9:30am at Fountain Court across from Mojo Yogurt.
Come one come all…if you are ready to move into the next stage of your training and want to wear the white band join us on Friday evening at 6:00pm for the L1 test…if you want to see what it’s all about, come and cheer your teammates on. Please be sure to bring your Success Journal so that a Coach can mark off what you pass/fail and your times. To qualify, your baseline time must be under 5:15 (men) and 6:30 (women) at the intermediate level. You will only be allowed one attempt at each exercise.
Free CrossFit class at the Lululemon Showroom at the Borgada 6166 N Scottsdale Rd, Scottsdale. All fitness levels and ages welcome.
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 eachother with business. The next CrossFit Scottsdale Connections Luncheon will be held at Calistro Bistro hosted by Devin Walsh at 18221 N. Pima Road #140, Scottsdale, AZ. If you are interested in joining, please rsvp to Ashley; ashley@crossfitscottsdale.com
Join CityCenter of CityNorth for Free Fitness Friday's with CrossFit Scottsdale. Bring a great attitude and get ready to jump start your fitness routine. 9:30am at Fountain Court across from Mojo Yogurt.
time Flies when you're having fun and getting fit! Hors d'ouvres and beverages, lululemon athletica fashion show, CrossFit and CrossFit Kids Workout demos, Raffle, Live Music and Team Awards! Come join us in this GREAT celebration of success. Thank you to all of our amazing students for making this possible. Friends and Family are welcome!
Eating healthy meals doesn’t have to take endless hours of labor. If you know where to shop, what to buy, and how to cook with multiple meals in mind, you can pull together great meals for the whole family with leftovers to spare. Chef Rachel will show you how to simplify meal planning with satisfying salads, easy protein dishes, dressings, and mix and match menu ideas. Wheat free, gluten free, dairy free cooking demonstration. Menu Curried Chicken Salad with Grapes & Nuts Steak Salad with Roasted Vegetables, Avocado & Lime Dressing Baby Greens with Toasted Pecans & Poppy Seed Pineapple Drizzle with Turkey Breast The Everlasting Salad Homemade Beef & Bison Jerky Toasted Nuts with Herbs & Spices
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.
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!
Come network with your fellow CrossFit Scottsdale students and learn their professions and see how we can all help eachother with business. The next CrossFit Scottsdale Connections Luncheon will be hosted by Devra and Carol Tousley, our preferred residential real estate team. Details and location to follow! If you are interested in joining, please rsvp to Ashley; ashley@crossfitscottsdale.com
Come network with your fellow CrossFit Scottsdale students and learn their professions and see how we can all help eachother with business. This month's CrossFit Scottsdale Connections Luncheon will be hosted by Perry Chrisler of Concierge Communications. The meeting will take place at Telesphere 9237 E. Via De Ventura, Suite 250, Scottsdale, AZ 85258. If you are interested in joining, please rsvp to Ashley; ashley@crossfitscottsdale.com
Two days two great WODs. Had fun with the rope climbs at the beginning. Just shows how tough those games ...