Clean Squat Hurricane

1. 7 Sets of 2 Complexes:
Pausing Clean Deadlift + Power Clean

2. Front Squat 6×2 @ 80% of 1 rep max on the 90 seconds.

3. “HURRICANE”

3 Rounds:
400 Meter Run
21 Power Cleans

 

Front Squat and “Zagato”

Front Squat week 1
6×2 at 75-80% of your 1 Rep Max Front Squat
Perform on the 90 sec.

“Zagato”
21 – 15 – 9:
Deadlifts
Push Jerks
Barbell-Facing Burpees

*use same weight for DL and PJ

 

We want YOU to be a part or our 4th of July Float!

Calling ALL CrossFit Flagstaff Athletes! We want YOU to be a part of our 4th of July Float!

It’s always a good time and it’s the only work out we will offer that day.

We will fill a trailer with equipment and push sleds carry sand bags, flip tires, swing kettle bells and maybe even do a few burpees through out the 1 mile parade route!

Mark your calendars to JOIN US IN THE FUN!!

Ask Tara or Lisa for details!

Snatch Skill Work & Body Armor

Part #1 Snatch Skill Work

A. 5 Sets, building in weight if form permits. Start with an empty barbell.
3 Muscle Snatches
3 Overhead Squats
3 Snatch Balances

B. On the Minute x 9:
Power Snatch + Overhead Squat + Squat Snatch

min 1 – 50% of 1 Rep Max Snatch
min 2 – 55%
min 3- 60%

Part #2 Body Armor

A. On the 3:00 x 4 Sets (12:00)
10  Weighted Good Mornings
10 Front Rack Single-KB Reverse Lunges
10 Cossack Squats

B. EMOM x 10
odd min: 10 GHD Sit-Ups
even min: 10 Hip Extensions

 

Free Saturday WOD – “BAD MAMA JAMA”

“BAD MAMA JAMA”
2 person teams, you-Go-I-Go a minute on each movement

3 Rounds for max reps/calories:
1:00/person Calorie Row
1:00/person Power Cleans (115/80)
1:00/person Lateral Burpees over Bar

 

                         

Awesome free Saturday. Thank you to everyone who brought a friend or family member to the gym and crograts to our visitors for completing their first WOD! We look forward to seeing you in our foundations course. Please come in during our office hours is you have any other questions about getting started!

                                       

Crossfit WOD – “Partner Bull-Frog”

“Partner Bull-Frog”

Teams of 2
AMRAP 20:
12 Cal Row
12 Box Jumps 24/20
12 Thrusters (65/45)

 

 

                         

Thrsters, thrusters, and more thrusters!! If your quads are sore hooray but if your glutes aren’t we may need to revisit your thruster technique. If your quads are overly sore it may mean you are not sending your hips back on the descent of the thruster. The thrusters like any other squat should be initiated by sending the hips back to load the hamstrings and glutes. On the up emphasizing jumping though the floor to reach full hip extension will help shift the tension from the quads to the glutes.

 

Thursday Core and Make Up Day

 

Remember that this coming Saturday, June 10th 9am, is free Saturday. It is a partner WOD so bring a friend from work, school, or life! Help show them all the reasons why you love Crossfit at Crossfit Flagstaff and why they might too!

1 Rep Max Snatch and Clean and Jerk

Find a

1 Rep Max Snatch

then

1 Rep Max Clean and Jerk

 

 

Crossfit WOD – “Fran”

“Fran”
21-15-9:
Thrusters
Pull ups

It’s been a while but everyone stepped up and crushed the bench mark workout “Fran”! Congrats to all those who PR’d! Compare here!

 

                        

If you ever wondered how “Fran” came to be here is how the legendary bench mark was born.

Clean and Box Jump

“Clean and Box Jump”

Take 20 minutes to find:
1 Rep Max Clean
And
Max Height Box jump

 

Wow!! Y’all crushed it today. The carry over from the Wendler cycle was apparent in everyone’s lifting today. Pulls were strong from the floor and squats looked great. The box jumps only helped more as we watched inedible leaps. Keep up the hard work CFF!