Monthly Archives: November 2011

Wednesday

November 30, 2011 - Wednesday

Workout of the Day For time, complete: 50  Wall Ball Shots (20/12 lbs) 40 Kettlebell Swings (32/24 kg) 30 Burpees 20 Pull-ups 10 Ring Rows

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No Friday afternoon or Saturday classes this week – Flagstaff!

November 29, 2011 - Tuesday

Workout of the Day Four sets of: Back Squat x 6-8 reps @ 30X1 Rest 90 seconds Wall Slides x 5 reps @ 3030 Rest 90 seconds; and then, Complete as many rounds and reps as possible in 12 minutes … Continue reading

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Check the new schedule starting this week

November 28, 2011 - Monday

Workout of the Day Four sets of: Clean x 1.1.1.1 (rest 10 seconds between each single) Rest 20 seconds Heavy Kettlebell Swings x 10-15 reps Rest 3 minutes; and then,

Posted at 5:40 am | Permalink | Leave a comment Posted in Clean, CrossFit in Old Town Scottsdale, CrossFit in Scottsdale
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Reminder: Holiday Hours and the next On Ramp starts Monday 7pm

November 23, 2011 - Wednesday

Workout of the Day Six sets of: Snatch + Hang Snatch Rest 2-3 minutes; and then, Complete as many rounds and reps as possible in 10 minutes of: Toes to Bar x 10 reps Ring Dips x 10 reps 100 … Continue reading

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Tuesday

November 22, 2011 - Tuesday

Workout of the Day If you didn’t get an opportunity to attempt “Fran” yesterday, then do so today.  Otherwise . . . Five sets of: Deadlift x 5-7 reps @ 31X1 Rest 20 seconds Tall Box Jumps x 10 reps … Continue reading

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