Crossfit WOD – “Eighteen Wheeler”

Overhead Squat Build to a
Heavy Set of 10

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


Crossfit WOD – “Water Works”

Push Press
5 Sets of 3 – climbing

For Time:
50/35 Calorie Row
40 Kettlebell Swings (53/35)
30 Push Press (115/80)
40 Kettlebell Swings (53/35)
50/35 Calorie Row


Full Elizabeth!

Pausing Front Squat
1 Rep On the Minute x 10
2 Second Pause in Bottom

CrossFit Benchmark WOD – “Elizabeth”
Squat Cleans (135/95)
Ring Dips

Compare to:
December 2015,  November 2015January 2014,  April 2013December 2012,
January 2012

“Elizabeth,” one of CrossFit’s original six “Girls” WODs. It was first posted on as the workout of the day for Friday, September 12, 2003 (030912).

Squat cleans are the original prescribed (Rx) movement for “Elizabeth.” One popular scaled variant of the WOD, “Power Elizabeth,” calls for power cleans instead of squat cleans.

A September 2013 CrossFit Journal article stated: “not only does [“Elizabeth,” “Diane” and “Fran”] combine weightlifting and a calisthenic element but is a powerful whole body workout containing functional hip, pushing, and pulling movements.

But the crushing charm of these ladies lies in their magnificent capacity to root out weaknesses and humiliate you with them. For many athletes the high rep deadlifts at 225 pounds, cleans at 135 pounds, and thrusters at 95 pounds are easy. For these same ahletes handstand push-ups, ring dips, and pull-ups are very likely deficiencies. Typically, these athletes are larger. Similarly, those athletes for whom handstand push-ups, pull-ups, and ring dips are a breeze are nearly certain to bristle at these loads and high reps in the weightlifting. Typically, these athletes are smaller. Do these workouts favor middleweights? It doesn’t seem so. The middleweights seem to suffer at both ends.”

Big kudos go out to these people today!  Andy had a 5 minute PR on “Elizabeth” today!  WOW!  He had magic shoes and a whole lot of practicing good form in his squat over the last couple of years to push him to a new PR.  Tom has also been more diligent in his stretching and squat form practice and it really showed.  Some of the best squats we have seen right there!  MARIJA!  Marija has made leaps and bounds over the past month, changing her stance, focusing on her knee position, and learning to really keep her heels down.  Her depth, back position, and ability to drive her torso straight up out of the bottom of the squat has changed dramatically from all her hard work in perfecting her position.

Just can’t say enough how proud I am of you guys!!!!  DOIN’ IT!

Sunday Core and Make Up Day



Crossfit WOD – “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

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”
24 Box Jump Overs (24/20)
24/16 Calorie Bike or Row
Max Power Cleans (115/80)
rest 3 minutes
21 Box Jump Overs (24/20)
21/14 Calorie Bike or Row
Max Power Cleans (135/95)
rest 3 minutes
18 Box Jump Overs (24/20)
18/12 Calorie Bike or Row
Max Power Cleans (155/105)
rest 3 minutes
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”
Chest to Bar Pull-ups
Overhead Squats 95/65