CrossFit Phoenix

Tuesday, July 29, 2008

"Helen"

Complete 3 rounds for time of:

400m run
1.5 pood KBS x 21 reps
12 Pull ups

Post time to comments.

Everybody PR'd today! Just when you all thought that you couldn't push any harder, you kept pushing. Congratulations on the "lung butter". Take care of your throats:)

Scott - 8:30
Alisha - 8:31
T - 9:18
Dan - 10:22
James - 11:04
Kricket - 11:18
Jeff - 12:06
Blake - 15:16
Angie - 11:13 some assisted PU
Kaleigh - 12:43 assisted PU
Michael - 12:55 jumping PU
Josh - 15+ jumping PU
Lyn - 15+ push ups instead of pull ups

Monday, July 28, 2008

"Michael"

Complete 3 rounds of:

800m run
50 Back extensions
50 Glute-Ham sit ups

Post time to comments.

Make your preparations, and assault your target, never forgetting that victory is the end state of persistence.
-Again Faster

Sunday, July 27, 2008

Rest Day or makeup WOD

Complete five rounds for time of:

135M/83F pound Deadlift, 15 reps
135/83 pound Hang power clean, 12 reps
135/83 pound Front Squat, 9 reps
135/83 pound Push Jerk, 6 reps

Post time to comments.

David shows great form on his hang power                      Kricket pulling to get under the bar in a power
clean - full hip extension, strong shrug with                    clean with a lovely smile:) Girl, you look good;
straight arms, keeps the bar close to his                        Look at the definition in your arms and legs   body, on your toes and looking foward.                           Kricket looks like this because she is
Very nice!                                                                     consistant, intense and a zoner.

Ah, the hook grip! We use the hook grip when olympic lifting to lock the bar in your hand; this prevents the bar from slipping during the lift. Don't forget the hook grip (Jeff), or else....BURPEES

Saturday, July 26, 2008

"Helen"                                                                        Ang, your 1st WOD with kipping Pull ups. We
                                                                                   are so proud of you! Your an inspiration!
Complete 3 rounds for time of:                                       

400m run
1.5pood Kettlebell Swings x 21 reps
12 Pull ups

OR

"Jeremy" for those of you who did not do this WOD
yesterday

Complete for time:

21-15-9 reps of:

95#/65# Overhead squats
burpees

Post times to comments.

                                    
                                                                                    

David meets Pukie during the warm up. Good thing you hadn't eaten yet this morning. Hope to see you soon.

Very nice James!

Friday, July 25, 2008

In honor of "Jeremy"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Overhead squats
Burpees

Post time to comments.

Three year old Jeremy Bloniasz lost his life in a tragic accident
Thursday, July 6th. To Jeremy's parents, Kelly and Jeremy, the
entire CrossFit family offers our deepest sorrow.

In young Jeremy's honor the following kid's workout will be
known from here on as "Jeremy."

Three rounds, 21-15- and 9 reps, for time of:
Broomstick overhead squats
Burpees

-CrossFit.com

Thursday, July 24, 2008

Complete 1 thruster in the first minute, 2 thrusters in the second minute, 3 thrusters in the third.....until you can no longer complete the same amount of thrusters in that minute.

Post number of rounds to comments.

"Do or do not, there is no try"
--Yoda
Thanks James

Wednesday, July 23, 2008

Rest Day or makeup WOD

Complete for time:

10 rounds of 400m run
rest 90 seconds between rounds.

Post time to comments.

Anyone can give up; it's the easiest thing in the world to do. But to hold it together when everyone would understand if you fell apart, that's TRUE STRENGTH.
— Unknown

Dan, are you wearing a bra?

Tuesday, July 22, 2008

Push jerk 3-3-3-3-3 reps

Post loads to comments.

Monday, July 21, 2008

Back Squats 3-3-3-3-3

Post loads to comments.

Great job on all the PR's! Keep up the strong work.

Sunday, July 20, 2008

"Filthy Fifty"

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Post time to comments.

Cliff, we are so bummed to hear that you are leaving us to go overseas; you are a true hero and will be missed like crazy. We are glad that we got you for a few more weeks.