Scottsdale Healthcare CrossFit

21 Chest to Bar pull ups
21 Hand stand push up
50 double unders
15 CTB pullups
15 HSPU
50 double unders
9 CTB pull ups
9 HSPU
50 Doubles

Overhead squat

3,3,3,3,3  Between rounds do 21 sit ups

Beginner Skills
Overhead Squat
Front Squat

5×5 Deadlift

Between sets do 21 push ups

Essentials Skills

clean and jerk

Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups

10 rounds of 10

pull ups
ring dips
sit ups
squat

Level 1 do 5 rounds Level 2 7 rounds

For Time:
10 Thrusters 155 lbs
5 Double Unders
9 Thrusters 155 lbs
10 Double Unders
8 Thrusters 155 lbs
15 Double Unders
7 Thrusters 155 lbs
20 Double Unders
6 Thrusters 155 lbs
25 Double Unders
5 Thrusters 155 lbs
30 Double Unders
4 Thrusters 155 lbs
35 Double Unders
3 Thrusters 155 lbs
40 Double Unders
2 Thrusters 155 lbs
45 Double Unders
1 Thruster 155 lbs
50 Double Unders

7/6/10

Since today is my daughters birthday it only makes sense to do her named WOD.

Taya

5 rounds
35 kb swings
20 knees to elbow (full extension, not cheating)
5 burpees

Fran

21,15,9

Thrusters and Pull ups

Team WOD

Partner up
100 Deadlifts @ 225lbs
100 Burpee pullups

1 minute rotations between exercises.  Keep moving

Bring a Friend day WOD

Tabata Squats 10 rounds
50 burpees
100 sit ups

Total squats and time for score