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Category Archives: Benchmark WODs
Saturday Partner Wod
May 12, 2012 - Saturday
Workout of the Day In teams of two, complete as many rounds as possible in 30 minutes of: “Dissecting Kelly” 400 Meter Run 30 Box Jumps (24″/18″) 30 Wall Ball Shots (20/12 lbs.) Team members will alternate tasks, with only … Continue reading
Posted at 5:26 am |
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Posted in Benchmark WODs, CrossFit in Old Town Scottsdale, CrossFit in Scottsdale
Happy 1st Birthday Elliot!
May 4, 2012 - Friday
Workout of the Day A. 5 sets of: Back Squat x 2-3 reps Rest 3 minutes B. “Elliot” 5 Rounds for Time 7 Squat Cleans (205/155#) 13 Kettlebell Swings (72/53#) Kevin’s time in May 2011: 19:38
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Posted in Back Squat, Benchmark WODs, CrossFit in Old Town Scottsdale, CrossFit in Scottsdale
Thursday at Cactus CrossFit in Old Town Scottsdale
April 26, 2012 - Thursday
Workout of the Day A. In 15 minutes, build to today’s 1-RM Clean and Jerk B. “The Chief” Against a three-minute running clock, complete as many rounds and reps as possible of: 135/95 lb. Power Cleans x 3 reps Push-Ups … Continue reading
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Posted in Benchmark WODs, Clean, CrossFit in Old Town Scottsdale, CrossFit in Scottsdale, Jerk, Olympic Lifting
Monday: Fran and Sugar info
April 23, 2012 - Monday
Workout of the Day A. Four sets of: Shoulder Press x 5 reps Rest 90 seconds Toes to Bar x 10 reps (try to establish good rhythm) Rest 90 seconds B. “Fran” Rounds of 21, 15, and 9 reps of: … Continue reading
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Posted in Benchmark WODs, CrossFit in Scottsdale, Shoulder Press
Sleep, the secret weapon of high performance
April 9, 2012 - Monday
Workout of the Day A. Shoulder Press @ 20X1 tempo Rest 3 minutes between sets (use this time effectively to work on hip mobility or glute activation exercises – your coaches can help give you some suggestions) For the shoulder … Continue reading
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Posted in Benchmark WODs, CrossFit in Old Town Scottsdale, CrossFit in Scottsdale, Philosophy of CrossFit, Shoulder Press
