Scottsdale Healthcare CrossFit http://shccrossfit.com Movements 4 Life Thu, 11 Mar 2010 08:42:15 +0000 http://wordpress.org/?v=2.8.6 en hourly 1 http://shccrossfit.com/workout-of-the-day/2010/03/11/965 http://shccrossfit.com/workout-of-the-day/2010/03/11/965#comments Thu, 11 Mar 2010 08:42:15 +0000 BEvans http://shccrossfit.com/?p=965

CrossFit
Warm up
35 medball cleans

WOD
For Time:
800 m Run
30 Thrusters 95 lbs
400 m Run
20 Thrusters 95 lbs
200 m Run
10 Thrusters 95 lbs

Post total time.

]]> http://shccrossfit.com/workout-of-the-day/2010/03/11/965/feed 0 http://shccrossfit.com/workout-of-the-day/2010/03/10/963 http://shccrossfit.com/workout-of-the-day/2010/03/10/963#comments Wed, 10 Mar 2010 08:40:36 +0000 BEvans http://shccrossfit.com/?p=963

CrossFit
Warm Up
15 reps of
Barbell Front Squat
Barbell overhead squat
Air Sqat

WOD
As many rounds as possible in 20 minutes of:
15 Push Jerks 95 lbs
30 Double Unders
15 Sumo Deadlift High-pulls 95 lbs

Post total rounds.

Essentials
5 rounds of
10 ring dips
10 squats
200 mrun ]]> http://shccrossfit.com/workout-of-the-day/2010/03/10/963/feed 3 http://shccrossfit.com/workout-of-the-day/2010/03/09/961 http://shccrossfit.com/workout-of-the-day/2010/03/09/961#comments Tue, 09 Mar 2010 08:38:24 +0000 BEvans http://shccrossfit.com/?p=961

CrossFit
Warm Up – Shoulder press
3 attempts to lift your heaviest  (team up with someone to make it go fast)

WOD (there will be a time cap on this depending on how quick the lifting goes)
2 rounds for time of:
50 burpees
50 Toes to Bars

Post total time.

Essentials (Chad do 4 rounds of all posted that you can)
400 jump rope
50 jumping pullups
40 push up
15 medball cleans ]]> http://shccrossfit.com/workout-of-the-day/2010/03/09/961/feed 4 Hard Week A head http://shccrossfit.com/workout-of-the-day/2010/03/08/hard-week-a-head http://shccrossfit.com/workout-of-the-day/2010/03/08/hard-week-a-head#comments Mon, 08 Mar 2010 08:19:06 +0000 BEvans http://shccrossfit.com/?p=959 CrossFit
Warm Up 5 minutes of personal improvement

10-9-8-7-6-5-4-3-2-1 reps of:
Power Cleans 75%1rm
Pull-up – Chest To Bars
1 mile Run

Post total time.

]]> http://shccrossfit.com/workout-of-the-day/2010/03/08/hard-week-a-head/feed 6 weekend wod http://shccrossfit.com/workout-of-the-day/2010/03/06/weekend-wod http://shccrossfit.com/workout-of-the-day/2010/03/06/weekend-wod#comments Sat, 06 Mar 2010 09:38:59 +0000 BEvans http://shccrossfit.com/?p=956 Today enjoy the weather and do some type of  outside event.

]]> http://shccrossfit.com/workout-of-the-day/2010/03/06/weekend-wod/feed 3 Rest Day http://shccrossfit.com/workout-of-the-day/2010/03/05/rest-day-7 http://shccrossfit.com/workout-of-the-day/2010/03/05/rest-day-7#comments Fri, 05 Mar 2010 14:31:46 +0000 BEvans http://shccrossfit.com/?p=953 For those that put in the 4-day effort great job, to the New Get Fresh Crew in the morning, thanks for joining the clubhouse and crushing the WODS.  You are all keeping me on my toes.

Don’t forget fees are due by Wednesday please view fee page for new amounts.

]]> http://shccrossfit.com/workout-of-the-day/2010/03/05/rest-day-7/feed 0 Strength Day http://shccrossfit.com/workout-of-the-day/2010/03/04/strength-day http://shccrossfit.com/workout-of-the-day/2010/03/04/strength-day#comments Thu, 04 Mar 2010 12:00:55 +0000 BEvans http://shccrossfit.com/?p=937 CrossFit
Warm Up
400m run
50 squats

WOD Push Press
10,7,3,3,3,3,20 (the 3’s are where I want the big numbers, please keep in mind form is more important than load)

Essentials
5 rounds
200 m run
15 knee to elbow
15 dips

Foundations – Push Press
21,15,9

Push press
Wallball

]]> http://shccrossfit.com/workout-of-the-day/2010/03/04/strength-day/feed 10 Video Days http://shccrossfit.com/workout-of-the-day/2010/03/03/video-days http://shccrossfit.com/workout-of-the-day/2010/03/03/video-days#comments Wed, 03 Mar 2010 11:53:50 +0000 BEvans http://shccrossfit.com/?p=946 CrossFit

Warm Up
25 toes to bar
25 kb swings

WOD (team drill)
Team Drill
As a team you work together to fullfill the SDHP numbers, while one does SDHP the other does burpees, switch until number is completed.
For the Run and the Pullups, while one runs the other does pullups, then switch.  After teammates have both completed runs and pullups then move back to SDHP. For Time: & burpee and pullup reps.

100 Sumo Deadlift High-pulls 75 lbs
Burpee
200 m Run 35 lbs
Pull-up
75 Sumo Deadlift High-pulls 75 lbs
Burpee
200 m Run 35 lbs
Pull-up
50 Sumo Deadlift High-pulls 75 lbs
Burpee
200 m Run 35 lbs
Pull-up
25 Sumo Deadlift High-pulls 75 lbs
Burpee
200 m Run 35 lbs
Pull-up

Essentials
50 Jumping Pull ups
40 Squats
30 Push ups
20 Sit ups
10 Burpees

Foundations
Deadlift
50 Deadlifts
50 pullups
50 kb swings

On another note, we often talk about the community aspects of CrossFit and I recently saw an article on CrossFit Peachtree’s site, a box in Atlanta, that I want to share with everyone. Anyone who can help with this cause, please do. There are instructions on what you can do on the page. (Link)

]]> http://shccrossfit.com/workout-of-the-day/2010/03/03/video-days/feed 1 New Classes (6:15 AM starts today) http://shccrossfit.com/workout-of-the-day/2010/03/02/new-classes-615-am-starts-today http://shccrossfit.com/workout-of-the-day/2010/03/02/new-classes-615-am-starts-today#comments Tue, 02 Mar 2010 13:01:25 +0000 BEvans http://shccrossfit.com/?p=941 Warm up
15x
kb swing
overhead squat
ring dip

WOD
24 min AMRAP
35 thrusters (45lb)
35 medball clean
400 meter run

]]> http://shccrossfit.com/workout-of-the-day/2010/03/02/new-classes-615-am-starts-today/feed 4 New Times http://shccrossfit.com/workout-of-the-day/2010/03/01/new-times http://shccrossfit.com/workout-of-the-day/2010/03/01/new-times#comments Mon, 01 Mar 2010 08:46:39 +0000 BEvans http://shccrossfit.com/?p=932 Ok by now all of should’ve grabbed a copy of the new schedule or looked online for it.  If not please check site now while you are here.  You may only attend the class time that you have registered for.  This is due to the growing number of students and lack of usable gym space.

CrossFit Class
Warm Up
7,6,5,4,3,2,1 of Pullups, Burpees,

WOD For Time (please post your own results)
75 new sit ups (elbows to ankles)
800 Meter run
21 burpees (must hit high bar or shoe strings)
100 double unders or 500 single jumps (id rather see double unders)
100 squats (no ball)
50 push ups
400meter run

Essentials
WOD
20 new sit ups
200m run
13 burpees
200 single jump ropes
25 squats
12 push ups
2oo m run

Foundations
21,15,9
Front squat with 10lbs disks
Burpees

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