Scottsdale Healthcare Crossfit » WOD

Wrong Site

BEvans — Sun, 02 Oct 2011 20:20:40 +0000

As of 10/3/11 we have made the switch to our new site. www.fitcitycrossfit.com.

The site still has some work that needs to be done but you will no longer need access to this site.

9/30/11 Comp day 5

BEvans — Thu, 29 Sep 2011 23:36:43 +0000

warm up
as needed

skills – only what is needed

COMP WOD
17 min AMRAP
30 abmat sit ups
25box jump 24/
20 sdhp 95/55

9/29/11

BEvans — Wed, 28 Sep 2011 23:35:30 +0000

Warm up
100 air squats

skills
Open gym

WOD
or Time: 10-9-8-7-6-5-4-3-2-1 Pull-up (L)s 1-2-3-4-5-6-7-8-9-10 Handstand Push-up

Hero WODs

BEvans — Wed, 28 Sep 2011 13:04:12 +0000

For those that actually use the website here is some great information.

The Hero workouts are created in honor of service members who have fallen in the line of duty. The WODs are tough, very tough and demand that you honor them as you should respect the sacrifice of the men and women for whom they are named.
One way to do this at our box is too show up on Hero WOD days not just blow it off because it looks hard.

9/28/11

BEvans — Tue, 27 Sep 2011 23:33:53 +0000

Warm up
100 wall ball

skills
med ball clean 3×10

WOD
Seven rounds for time of: Run 400 meters 135 pound Back squat, 29 reps

9/27/11

BEvans — Mon, 26 Sep 2011 23:32:31 +0000

Warm up
100 sit ups

skills
3×10 overhead sqaut

WOD
13 Min increasing ladder of Box Jump (24 in.) Toes-to-Bar Starting with 1 box jump and 1 toe 2 bar, followed by 2 and so on… Post highest round completed and any extra

A special thanks 9/26/11

BEvans — Sun, 25 Sep 2011 23:32:20 +0000

A big thanks from the boss goes to; Dom, Patty, Joyti, Kelly, Noah, Dan, Joe, Coach K, Jake, Jeff B, Tessa, Nick, Sean, Blake, Jill, and anyone I may have missed. Thanks for supporting our quest to become a real CrossFit gym. The video went great and all of you worked so hard to make it look good. Thanks again so much.

%10 discount for those who played on you next payment cycle.

Warm up
100 push ups

Skills
3×10 knees to elbow

WOD

Five rounds of: 3 Cleans 20 Burpees Post total time and load.

9/23/11

BEvans — Thu, 22 Sep 2011 22:53:52 +0000

men use a 95lb bar
women us a 55lb bar

4 rounds
Toss bar on your shoulders and run a 400m
25 toes to bar

9/22/11

BEvans — Thu, 22 Sep 2011 02:44:10 +0000

Warm up
21,15,9
Wall ball
kb swing

Skill
Open gym 5-7 minutes your choice

WOD
Push Jerk ladder. (95/55)
Do one PJ the 1st minute
2 pj the second minute
3 pj the 3rd minute

until you cant keep up

9/21/11

BEvans — Wed, 21 Sep 2011 01:07:44 +0000

Warm up
2 rounds
200 m run
50 double unders

SKills
handstand push up

WOD
21,18,15,12,9,6,3
Sumo Deadlift High pull (95/55)
Front Squat (95/55)