Category Archives: CrossFit in Scottsdale

Friday

July 25, 2014 - Friday

Workout of the Day A. Three sets of: Deadlift x 6-8 reps @ 20X1 Rest 20 seconds Unbroken Kettlebell Swings x 20 reps Rest 3 minutes B. For time: Row 1000 Meters Immediately followed by . . . Three rounds … Continue reading

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Wednesday

July 23, 2014 - Wednesday

Workout of the Day A. Take 15-20 minutes to cycle through and practice various gymnastics elements that you need to work on – examples . . . Pistol Progressions x 4-6 reps each leg, Handstand Holds or Walks (freestanding or … Continue reading

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Tuesday

July 22, 2014 - Tuesday

Workout of the Day A. Three sets of: Bench Press x 4-6 reps @ 20X1 Rest 60-90 seconds Single Arm Dumbbell or Kettlebell Row x 15-20 reps @ 10X0 Rest 60-90 seconds B. Three rounds for time of: 20 Kettlebell … Continue reading

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Monday

July 21, 2014 - Monday

  Workout of the Day A. Take 15-20 minutes to work on Clean technique and build to a heavy-ish clean. B. “Five-Minute Capacity Test” Complete as many rounds and reps as possible in 5 minutes of: 5 Squat Cleans (135/95 … Continue reading

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District Challenge

July 19, 2014 - Saturday

Class at 9am Workout of the Day With a continuous running clock, perform the following: 0:00 – 1000 Meter Row 5:00 – 50 Burpees 10:00 – 30 Strict Pull-Ups 15:00 – 50 Wall Ball Shots 20:00 – 30 Box Jump … Continue reading

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