Archives for August 2016

Snatch Complex and “Jackie”

10 Min EMOM at 50% of Snatch Max

     1 Power Snatch
     1 Hang Power Snatch
     1 OHS
     1 Snatch

Should take 30sec. to complete complex

CrossFit Benchmark WOD – “Jackie”
For Time 12 min Cap
1000m row
50 Thrusters – 45 lb.
30 Pullups

Compare to October 2014

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“Curtis P AMRAP”

Metcon: 25 min AMRAPIMG_8282
20 Wall Balls  11’/10′ 20/14#
2 Curtis Ps 155/125# ( power clean + 2 lunges+ push press)
20 GHD sit ups
2 Curtis Ps 155/125#

Scale to 60-65% of Clean and Jerk for Curtis P’s


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This little critter was found slithering around in the bathroom today. I (Tara) came out of the bathroom and kinda freaked out. Thank goodness Rachel was here to rescue me and take it outside!

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Monday Madness for the Young Athletes

3 Rounds

12 Hang DB Power Snatch (6 each arm)

24 Abmat Sit-ups

15 Box Jumps


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Weighted pull ups: (strict)
3-3-3-3-3 AHAP
Negatives, ring rows


CrossFit WOD:
For Time 16 min cap

800m run
16 Thrusters 115 lb. / 85 lb. 
16 T2B
800m run

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August Free Saturday

17 Min AMRAP (3 Person Teams)IMG_8025
#1 Row 250m
#2 Person Rests
#3 Person starts the following and the runner determines the change:
40 Goblet Squats 1.5 Pd / 1 Pd
50 Box Jumps 24″/20″
60 AbMat Sit ups


Front Squat 1 Rep Max

Strength Focus: IMG_7983

5 rounds
5 Weighted Pull ups – you choose the weight
5 Weighted Ring Dips – you choose the weight


30 minutes to find: 1 Rep Max Front Squat

6 Rounds For Time: (6 Minute Cap)
1 Rope Climb
5 Burpees


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Welcome to CrossFit Flagstaff AJ!


Make Up Thursday


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Run- Gymnastics – Repeat

30 min Strength:IMG_7864
Work up to a heavy triple Sumo Deadlift

CrossFit WOD:
For Time:
400m Run
10 Ring Muscle Ups
300m Run
25 Handstand Pushups
200m Run
50 Push ups
100m Run
100 Sit Ups


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Pull – Clean – Lunge

Wendler Front Squat cycle (deload)

CrossFit WOD:
AMRAP 12 Minutes:
5 Chest-to-Bar Pullups
5 Hang Cleans -75% of Clean and Jerk
10 Pull Ups
6 Front Rack Lunges -(3 each leg) same bar

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CONGRATULATIONS to Justin and Megan Madden on the beautiful addition of baby girl Fiona to their family!

Justin Madden and Fiona Megan Fiona

In It For the Long Run

Clean and JerkIMG_7686

1 Power Clean + 3 Front Squats + 1 Jerk

CrossFit WOD:

Teams of 2
200 Double Unders
2 mile Run
2000 meter Row
100 Burpees

Break up reps however you want. One athlete works at a time

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Welcome to CrossFit Flagstaff Cyndee!

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