Crossfit WOD – “Hot Seat”

“Hot Seat”
3 Rounds:
AMRAP 3: Calorie Bike
AMRAP 2: Power Snatch (95/65)
AMRAP 1: Pull-ups
Rest 2:00

                          

Crossfit WOD – “DOUBLE TIME”

Clean and Jerk
Build to a Heavy Single

“Double Time”
AMRAP 10:
50 Lateral Barbell Burpees
100 Double Unders
30 Clusters (115/80)

 

Here is an in depth, frame by frame, view of a clean and jerk from coach Chad Vaughn. As he goes review every portion of the pull, catch, and press pay close attention to the portion of the lift you struggle in the most. Enjoy!

Crossfit WOD – “Eighteen Wheeler”

Overhead Squat Build to a
Heavy Set of 10

“Eighteen Wheeler”
AMRAP 18:
18/12 Calorie Bike
15 Wallballs (20/14)
12 Dumbbell Snatches (50/35)
9 Toes to Bar

 

Sunday Core and Make Up Day

                        

 

Crossfit WOD – “Heave-Ho”

“HEAVE-HO”
In Teams of 3, AMRAP 25:
75 Calorie Bike or Row, 75 Thrusters (95/65),
10 Rope Climbs (15′)
75 Calorie Bike or Row, 75 Power Snatches (115/80),
10 Rope Climbs (15′)
75 Calorie Bike or Row, 75 Clean and Jerks (135/95),
10 Rope Climbs (15′)
Opt. A
Scale to 50 cals, 50 barbell mvmt., 6 Climbs

Crossfit WOD – “Tread Water”

“Tread Water”
2k Row
150 Double Unders
10 Rounds of “Cindy”
1 Round of “Cindy” = 5 Pull-Ups, 10 Pushups, 15 Air Squats

Compare to July 2017

 

                                    

Core and Makeup Thursday

                                  

Crossfit WOD – “Blitzen”

Build to a Heavy Set of
3 Thrusters from Rack

“Blitzen”
5 Rounds:
20/15 Calorie Row
10 Thrusters (115/80)
*12 minute cap ( goal is sub 10!)
Compare to Dec. 2016

 

 

Congrats to Karie who has graduated foundations! Keep an open eye for Karie who looks to join a morning class soon. Welcome to Crossfit Flagstaff as we look forward to watching you grow with us.

                                        

 

Crossfit WOD – “Come Clean”

“Come Clean”
AMRAP 3:
24 Box Jump Overs (24/20)
24/16 Calorie Bike or Row
Max Power Cleans (115/80)
rest 3 minutes
AMRAP 3:
21 Box Jump Overs (24/20)
21/14 Calorie Bike or Row
Max Power Cleans (135/95)
rest 3 minutes
AMRAP 3:
18 Box Jump Overs (24/20)
18/12 Calorie Bike or Row
Max Power Cleans (155/105)
rest 3 minutes
AMRAP 3:
15 Box Jump Overs (24/20)
15/10 Calorie Bike or Row
Max Power Cleans (185/135)

Today workout required a fast box jump turn over. Rebounding box jumps can be a a huge time saver. Building your capacity to rebound box jump can save you time and even better, energy. Start of by always warming up and then stretching you calves and ankles. dont start practicing from the current box jump height you are using. Start a much lower box and establish a rhythm and movement pattern. It is also important to practice on a lower box to reduce the amount of strain on the Achilles tendon as jumping from taller box can cause extreme and even painful soreness. Build your capacity. Here is a great clip from games competitor and level one seminar staff Matt Chan.

Crossfit WOD – “Over and Over”

Overhead Squat

Take 20 minutes to work up to
Heavy Single

“Over and Over”
9-15-21:
Chest to Bar Pull-ups
Burpees
Overhead Squats 95/65