Scottsdale Healthcare CrossFit http://shccrossfit.com Movements 4 Life Thu, 29 Jul 2010 03:00:34 +0000 http://wordpress.org/?v=2.8.6 en hourly 1 7/29/10 http://shccrossfit.com/workout-of-the-day/2010/07/28/72310 http://shccrossfit.com/workout-of-the-day/2010/07/28/72310#comments Thu, 29 Jul 2010 03:00:34 +0000 BEvans http://shccrossfit.com/?p=1346 couple items.

1. Starting Monday August 2nd some minor changes made to the schedule.  Please view online or ask an instructor.   We want people to attend the classes they are in.  Essentials clients can only go to essentials.  If you have passed essentials you must go to CrossFit class.

2.  The lateness policy that everyone has signed will go into effect immediately.  If you miss the start time come back later.  We will not wait for late people any longer.  It is rude and disruptive.

WOD

7 rounds of 7

Cleans (power or squat)  You all need to be more effective at this lift today is a practice day.

Reverse Curls and High pulls are not cleans.

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100 Thrusters (95/55)
80 burpees
60 toes to bar (you can kip)
40 box jumps

]]> http://shccrossfit.com/workout-of-the-day/2010/07/27/72810/feed 0 7/27/10 http://shccrossfit.com/workout-of-the-day/2010/07/26/72710 http://shccrossfit.com/workout-of-the-day/2010/07/26/72710#comments Tue, 27 Jul 2010 01:16:30 +0000 BEvans http://shccrossfit.com/?p=1359

3 rounds for time of:  (95/65)
20 Front Squats
20 Hang Power Cleans
20 Push Jerks
50 double unders

Post total time.
The weight that you choose must stay the same for the duration of the WoD

Beginners Skills
Medball Clean
Overhead Squat

WOD
50,40,30,20,10
Sit up
Medball Cleans

]]> http://shccrossfit.com/workout-of-the-day/2010/07/26/72710/feed 0 A farewell to Anne http://shccrossfit.com/workout-of-the-day/2010/07/25/a-farewell-to-anne http://shccrossfit.com/workout-of-the-day/2010/07/25/a-farewell-to-anne#comments Mon, 26 Jul 2010 03:17:06 +0000 BEvans http://shccrossfit.com/?p=1350 Well the Queen of the gym has moved on.  Anne is on her way to Seattle to enjoy the Green, the Seahawks, Mariners, Puget Sound, seafood, coffee, Pyramid Brewery, and rain.  Anne you will be missed and hard to replace.

SHC Crossfit 082

SHC Crossfit 080SHC Crossfit 045WOD

1 round each of

Max Rep L pull ups
Max Rep Dead hang pull up
Max rep kipping pull up

1 minute rest between rounds

Once pull ups are completed rest 3 min and do.

10 min AMRAP
35 double unders
Max Rep Ring Dips

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12 min AMRAP
5 clapping pull ups
10 clapping push up
15 squat jumps

Beginners skills

Press, Push press

]]> http://shccrossfit.com/workout-of-the-day/2010/07/22/72210/feed 0 7/21/10 http://shccrossfit.com/workout-of-the-day/2010/07/20/72110 http://shccrossfit.com/workout-of-the-day/2010/07/20/72110#comments Wed, 21 Jul 2010 03:53:45 +0000 BEvans http://shccrossfit.com/?p=1338 21, 15, 9 reps of:
Power Cleans 95 lbs
Thrusters 95 lbs

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Davey Mac

5 rounds for time of:
7 Ground to Overheads 135 lbs
20 1 Leg Double Unders (10 each leg) finish one leg before you switch

Post total time.

Beginners Skills
Snatch

]]> http://shccrossfit.com/workout-of-the-day/2010/07/19/72010/feed 1 7/19/10 http://shccrossfit.com/workout-of-the-day/2010/07/18/71910 http://shccrossfit.com/workout-of-the-day/2010/07/18/71910#comments Mon, 19 Jul 2010 03:46:15 +0000 BEvans http://shccrossfit.com/?p=1332 There is No 3pm class today.

John & Muriel D
15 min AMRAP
25 push ups (release hands at bottom)
15 med ball cleans
25 deadlifts (155)

Beginners Skills
Snatch
Over Head Squat

]]> http://shccrossfit.com/workout-of-the-day/2010/07/18/71910/feed 0 7/16/10 http://shccrossfit.com/workout-of-the-day/2010/07/16/71610 http://shccrossfit.com/workout-of-the-day/2010/07/16/71610#comments Fri, 16 Jul 2010 12:06:51 +0000 BEvans http://shccrossfit.com/?p=1330 25 SDHP
25 kb swing
20 SDHP
20 kb swing
15 SDHP
15 kb swing
10 SDHP
10 kb swing
5 SDHP
5 KBS

]]> http://shccrossfit.com/workout-of-the-day/2010/07/16/71610/feed 0 7/15/10 http://shccrossfit.com/workout-of-the-day/2010/07/14/71510 http://shccrossfit.com/workout-of-the-day/2010/07/14/71510#comments Thu, 15 Jul 2010 03:31:00 +0000 BEvans http://shccrossfit.com/?p=1327 100 Air Squats
50 Push-ups
80 Air Squats
40 Push-ups
60 Air Squats
30 Push-ups
40 Air Squats
20 Push-ups
20 Air Squats
10 Push-ups

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