Archives for September 2008

Physical Training Test

CrossFit Flagstaff Kidz completed the Physical Training Test this evening.
The test includes:

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  • Max Pushups
  • Max L Sit / Tuck Sit Hold
  • Shuttle Run
  • 50m Sprint
  • Max Situps in One Minute
  • Max Squats in One Minute

 Download September2008_Test.xls

Isabel

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CrossFit Benchmark WOD -"Isabel"
For Time:

           135 lb. M/95 lb. W
Get it from ground to overhead.  Power Snatch accepted.

CrossFit Instructional Videos:
Nick Hawkes Snatch Training Pt Ia, Coach Burgener (CFJ Preview)[wmv][mov]
Nick Hawkes Snatch Training Pt Ib, Coach Burgener (CFJ Preview)[wmv][mov]
Nick Hawkes Snatch Training Pt IIa, Coach Burgener(CFJ Preview)[wmv][mov]

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Trail Running

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WOD
For Time:

  • Run 5k (3 miles)

We came up with a new running route today to incorporate trails, so the morning class did the route finding and came out a little long and the evening class had a little too much shaved off their route and came out a little short!  We’ll get it perfected by next time, but everyone had a great workout and a beautiful run on a much nicer trail than the city streets!

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And there were those who carried a big stick…

“Grace”

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CrossFit Benchmark WOD -"Grace"

30 reps For Time of:

"Man Grace", CrossFit Again Faster – video [wmv] [mov]

 

         

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Fight Gone Bad Fundraiser!

Thanks to Cullen for putting this together!

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Free Saturday Workout – “Filthy Fifty”

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"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 Hip Extensions
  • 50 Wall ball shots, 20 pound ball
  • 50 Burpees
  • 50 Double Unders

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Welcome back, Holli.

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Welcome to CrossFit Flagstaff, Lee, Scott, Matt, Mariah and Kim. Great to have you all in class today! 

Fran meets Michael (or Micheal)

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The Chief

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“Ethan”

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Clean and Jerk

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