Archives for August 2015

Wayne’Swirled

CrossFit WOD – IMG_1677
“Wayne’Swirled”
21 – 15 – 9 rep rounds for time:
     Clean and Jerk (M 135 lbs. / W 95 lbs.)
     Toes to Bar

 

Strength WOD – IMG_1678
     2 x 200m Prowler Push at Bodyweight

 

 

 

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Today was Kory’s last WOD at CrossFit Flagstaff. We wish the very best to Kory, Brittany and Lancey in their move to Idaho. You will be missed dearly.
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Welcome to CrossFit Flagstaff Jay!
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Angel dropped in for a WOD from Powell CrossFit and got her 1st Toes To Bar!!

Big Foot Gets a Buttery Swirly

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Make Up Day – Make up what you missed, do Core training, some lifting, or just hang out and chat it up!

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Buttery Swirl on Friday or Big Foot’s Lodge on Saturday

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CrossFit Flagstaff also had some great representation at HotShots 19 – Granite Mountain Hot Shots Memorial workout at Captain CrossFit in Prescott!  Geri competed and Joel and Kathy and George were a great cheer squad! As Joel put it, “Geri’s technique and range of motion were better than 75% of the other competitors!”  The workout is:

6 Rounds For Time:
30 Squats
19 Power Cleans -65#
7 Pullups
400m Run

She finished in 43:07!  Great job, Geri!

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An OTB workout also took place this morning and big crew hiked up Kendrick Peak today!  Beautiful skies, just got hit with rain on the way down for a nice cold shower – but smiles still abounded!

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Big Foot’s Lodge

CrossFit WOD – IMG_1545
“Big Foot’s Lodge”
AMRAP 15 Minutes
     10 Deadlifts (225 lb. / 155 lb.)
     15 Unbroken Wallballs (20 lb. / 14 lb.)

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“Buttery Swirl”

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1200 Meter Run
100 Squats
80 Sit-Ups
60 Push-Ups
40 Pull-Ups

Strength :

Turkish Get Ups (each arm)

3-3-3-3-3

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Eli decided to join Jimena in doing sit ups!

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Make Up What You Missed…

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IMG_1404Weightlifting Monday
OHS-ATHON
Chunky Monkey

Chunky Monkey

CrossFit WOD – IMG_1338
“Chunky Monkey”

3 Rounds for Time
     21 Calorie Row
     15 Box Jumps
      9 Power Snatches – (M-115 lb. / W-80 lb.)

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Strength WOD –
Find 3 Rep Max Back Squat

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August 26 OTB Workout!

BUFFALO PARK TRAILS

Meet at Buffalo Park today at noon!  Moving some rocks and running on uneven terrain is about to go DOWN!  Be part of your environment, have some fun, and maybe get a little dirty for an hour of your day!

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“OHS-athon”

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100 Overhead Squats (95/65)
*10 Toe to Bar Penalty Each Time to Set is Broken
NOTE- THIS WORKOUT IS NOT FOR TIME
record # of toes to bar that are completed

 

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Lots of work done on improving overhead squats in classes all day long. Watch this quick video from Kelly Starrett/Mobility WOD and see if the Overhead Squat position you strugle with is due to your tight shoulders or tight hips.

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BURPEES!!!!!

Teams of 2

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Burpee over Row

Calorie Row

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Front Squat-Push Press-Thruster

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Build to a heavy
Front Squat+Push Press+Thruster

“Cash Out”
Death By Thruster at 65% of above number
Minute 1: 1 Thruster
Minute 2: 2 Thrusters
Minute 3: 3 Thrusters
…and so on until you can no longer get that number in the minute!

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