Scottsdale Healthcare CrossFit

Karen

For time:
150 Wallball shots, 20 pound ball

It’s been a while since we did a benchmark week, so this week will be dedicating each day to one of the CrossFit ladies named and mind altering workouts.

SHC – Jackie

For Time:
100 Sumo Deadlift High-pulls 45 lbs
50 Thrusters 45 lbs
30 Pull-ups
50 Sumo Deadlift High-pulls 45 lbs
25 Thrusters 45 lbs
15 Pull-ups
25 Sumo Deadlift High-pulls 45 lbs
15 Thrusters 45 lbs
10 Pull-ups

Must admit that I was very impressed with all of the afternoon and evening classes tonight 8/5/10.  Great job working the skills and getting a full understanding of the movements.

Also again I’d like to thank Cedar and Bryan for providing me with the exciting task of fixing the squat rack.

WOD
75 – kb swings
75- wall ball
50 pull ups

1×1x1×1x1 shoulder press
3×3x3×3x3 push press
5×5x5×5x5 push jerk

90 sec rest between rounds

Essentials work on squat clean

20 min AMRAP

200m run
10 burpee
20 sit up
30 double unders

Beginners Tests
2 min sit up test
90 burpee
Max rep push ups
10x squat clean

Lisa D

21,15,9
Kettlebell Thrusters Left arm
Kettlebell Thrusters Right arm
Hand Stand Push up

Scale HSPU  (hand stand holds, clapping push up, release at bottom push up

Thinking Caps.

OK SHC Cross-Fitters this week I want you to help us out.  We are going to be starting our Creative Campaign, so I will need your input on what our gym slogan should be.  Please keep in mind we are a hospital so keep it clean.  Please either post to comment box online or on giant sheet at the gym.  Also any ideas or creative design people who have a logo idea please share with us.

Thanks Ben.

WOD

5 rounds

135lb Squat Clean and Thruster x 5 (Dave and Brady I want to see at least 165lb)
Chest to bar pull ups x 10