Furious Five: Forces Unite

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IMG_7398Congrats to all 9 teams that competed in the Furious Five- Forces Unite competition this past weekend! (Sarah B, Liz, Sara J. and Julie are missing from this picture) CrossFit Flagstaff athletes gave everything they had to compete, coach, support and above all have FUN! So PROUD of every one! Thank you for an amazing day!

WOD #1: 2 mile run carrying empty barbell


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IMG_7011CrossFit WOD: 
 See this video for a demonstration

Each member must do at least one rep at each step of the ladder.  Each step must be completed before the next step can be started.

30 Partner Burpees

25 Ground to Overhead (135, 115, 95)

20 Pullups

15 Thrusters (135, 115, 95)

10 Right Arm Kettle bell Overhead Squats (53, 53/35, 35)

10 Left Arm Kettle bell Overhead Squats (53, 53/35, 35)

15 Thrusters (135, 115, 95)

20 Pullups

25 Ground to Overhead (135, 115, 95)

30 Partner Burpees


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Police WOD: Police Workout: At the start of the workout the team’s clock starts and is locked into a box.  The first half of the workout earns you the right to see the combination one time.  The second part of the workout earns you the chance to open the box with the combination from memory.Video demonstration

Stage 1

Partner A runs a 50m shuttle run and tags partner B

Partner B runs a 50m shuttle run

20 simultaneous games style push-ups

Partner A runs a 50m shuttle run and tags partner B

Partner B runs a 50m shuttle run

Partner A buddy drags Partner B 25m

Partner B buddy drags Partner A back 25m

Team gets to view combination for as long as desired before moving on to next stage

Stage 2:

Partner A begins rowing toward a team cumulative total of calories

Partner B begins obstacle course

Lunge step with 5kg plate in shooter’s position for 25m

Zig zag cone run

Scale 2 walls

Return to partner

Partners switch places and repeat

When second team member returns AND total calories has met the minimum (50 women, 60 co-ed, 70 men) both team members move to the box to open it and stop their timer.


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IMG_7232Fire Fighter WOD:

 Each stage of this chipper needs to be completed before the team moves on to the next stage together.  Video demonstration

Partner A bear crawls 200 feet while Partner B sledge drives a 45lb plate 40 feet.

When both athletes are finished, switch places; Partner B bear crawls while Partner A sledge drives the same plate.

Rope Climbs (8 for men, 6 for co-ed, 4 for women)

30 Box Jump Overs

Partner water carry 15 gallons for 160 meters

10 gallon minimum required by end of carry or repeat to completion

Partner A buddy carries Partner B 80 meters

Partner B buddy carries Partner A 80 meters to finish line

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Top 4 teams in each division got to compete in a final winner take all WOD. Izzy and Tara were in 4th place and got to try their hand at the Yoke!

WOD 5: Yoke Carry 50 meters out and back (330#) 

35 Jumping Bar Muscle Ups

Yoke Push (330#) 50 meters out and back


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View the Flickr Furious 5 Photo Album

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