Archives for February 2015

CrossFit Young Athletes and Kids – 2/28/2015

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CrossFit Flagstaff Benchmark WOD“Tina” IMG_0400

In honor of Mike’s sister and all those who have struggled and fought breast cancer.  This is a tribute to their enduring strength and indomitable spirit.

   3 Rounds For Time:

    * 250m Sprint
    * 21 Ball Slams
    * 12 Knees-to-Elbows
    * 6 Burpees

March 2014, March 2013, March 2012, March 2011

Tina Mikeandtina Mike Tina 2.2

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Open WOD 15.1 and 15.1a

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9-minute AMRAP:
15 toes-to-bars
10 deadlifts
5 snatches
  (M 115 lb. /  F 75 lb.)

Workout 15.1a

1-rep-max clean and jerk in 6 minutes

The energy at the gym today was AMAZING! The power of the CrossFit Open to push people to new PR’s is one of the many things we LOVE about this time of year! Take a look at all of the red PR’s on the white board! Every single person the did this WOD today, registered for the Open or not, laid it ALL out on the floor. I can’t believe Lindsay and I didn’t loose our voices from all of the yelling and cheering. So proud to be a part of this community! THANK YOU CROSSFIT FLAGSTAFF. I can’t wait for the next 4 weeks!

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Thursday – Make Up Day


Let’s Ride, Bergeron Beep Test, Tabata, and Skills

Dr. Jaffe

IMG_80918 Round for time:IMG_0219
Pull Ups
Hang Power Cleans
31 Double Unders**
     On the LAST round do 33 Double Unders

8 Is for the years it took to obtain his PHD, 6 is how many chapters are in his paper, and the total number of double unders are the number pages in his paper. The next time you see Dr. Jaffe, congratulate him on all of his hard work!

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CrossFit Kids – 2/26/2015

Warm Up –
3 X
Bear Crawl=>5 perfect squats=>5 broad jumps=>5 perfect push ups=>5 tuck jumps=>50m side shuffle=>50m high skip

When everyone’s done, Tabata sit ups

Skill –
Kettle bell Deadlift, review box jumps

6-8 min AMRAP

6 KB Deadlifts
9 Push ups
12 Box Jumps

Ambush Softball Team – 2/26/2015

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NAU 2/25 and 2/26/15 – Snatch

Work up to a Heavy single Snatch

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CrossFit Young Athletes – 2/25/2015

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“TABATA”IMG_0183 IMG_0184
20 Seconds of Work 10 Seconds of Rest
for 8 Rounds of:
Row for Calories
Box Jump (24/20)
*Complete all 8 rounds before
moving to next movement

Score is the total reps completed during all 32 intervals.

Strength: Work up to a heavy set of 5 Push Jerks

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February’s Skill Focus has been Snatch work. Today we gave the barbell a break and did some Dumb Bell Snatches.

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Ambush Softball Team – 2/25/2015

CrossFit WOD – 

Tabata Something Else

8 Rounds of Each Exercise
(20 sec of work / 10 sec of rest)

1)  Row for Calories
2)  Box Jumps
3)  Situps
4)  Pushups