Archives for June 2014

HS Camp – 6/30/14

Warm Up: 5 knee push ups – Bear Crawl –
10 Squats – high knees – 5 push Ups – lunge walk IMG_1678
– 10 Mtn climbers – inch worm (no push up)

Strength
Deadlift 3-3-3-3-3

Cash Out:
Mini Cindy
partner Pull Ups

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Back Squat 5×5

CrossFit WOD – IMG_1779
Back Squat

  • 5-5-5-5-5 reps

Compare to April 2012

Ca$hout
Squat Mobility – Accumulate 5 minutes in the bottom of the squat

IMG_1781Strength Focus WOD –

  • 25m max effort Sled Pull

RULES:   no stopping, no wrapping the strap around hands, strap is over the shoulder and in the hands only

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CrossFit Young Athletes – 6/30

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Girls Softball Team – 6/30

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Great Job on your skill tests today!!

CHS 6/30/14

Front Squat 3-3-3-3-3

Skill: KB Swings

Team WOD (10-15 min)
Teams of 4:
Run 200 M Run (sets pace)
Air Squats
Push Ups
KB Swings

6:30 4 6:30 5 6:30 3 6:30 2 6:30 1

 

 

Make Up Sunday

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CrossFit Kids and Young Athletes – 6/28

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Bon Voyage Partner WOD

Teams of two complete a 4 part WOD:IMG_1604

1. 6 Min. AMRAP:
Partner A does 3 minutes of stone ground to shoulder while partner B does as many Ab Mat sit Ups as possible. At the 3 minute mark switch places. Partner A does as many Ab Mat Sit Ups as possible while partner B does stone ground to shoulder.

*Record total number of sit-ups and total weight lifted. 

2. For Time:Adventure:Life
25 Partner tire flip/jump through
(Flip, then both partners jump into and out the other side of the tire = 1 rep)

3. 400 M partner carry for time

4. The finisher:
2 minutes max rep double unders
Both partners can jump at same time.
Record TOTAL # of DU

Mike and Lisa are headed off on a year long Panamerican adventiure in Big Blue!

Know that your presence will be greatly missed but your adventure is well deserved! 

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Bon Voyage Friends! 

adventure awaits Screen Shot 2014-06-29 at 7.49.09 AM

Nancy

IMG_1445CrossFit Benchmark WOD – “Nancy”
5 rounds for time of:
400m Run
15 Overhead Squats (95# M, 65# W)

Compare to April 2013, make-up

IMG_1443COMP SQUAD EXTRAS
1.  Snatch
7 x 1 High Hang Squat Snatch, start with a vertical torso and bar at the pockets.

2.  EMOMx14
Odd:  5 Back Squats
IMG_1446Even:  5 Strict Press

Strength Focus
Dynamic Bench Press w/ banded Kettlebells
10X2

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Our visitors today were Geri from CF 86426 (Mohave), and Duncan and Sam from CF RVA (VA)!!

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GREAT GROUPS AT ALL OUR CLASSES!  THANK YOU, CROSSFIT FLAGSTAFF, FOR SUCH A GREAT LAST DAY OF COACHING FOR THE NEXT 12 MONTHS!  I’M TRULY GOING TO MISS MY FAMILY, MY COMMUNITY, EACH AND EVERY ONE OF YOU.  STAY STRONG, GROW STRONGER!! – LISA

CHS 6/27/14

Shoulder Press 3-3-3-3-3IMG_1414

Teams of 4:
2 people do 5  tire flip/jumps (partner flip, jump up/in/up/off= 1 rep)
while other 2 partners do AMRAP Dumb Bell  Push Press (switch who works every 5 reps)

Score is total number of DB PP

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