Topic: (WOD) Work Out of The Day
New with Topic: (WOD) Work Out of The Day
lkayyem posted a blog entry
“Explode Like a June Bug”
Today’s theme: Explosive Power and StrengthWork on it, Get it, Do it!Warm Up: 1K Row7 rounds of 10 V-ups10 push...
Today’s theme: Explosive Power and StrengthWork on it, Get it, Do it!Warm Up: 1K Row7 rounds of 10 V-ups10 push...
lkayyem posted a blog entry
“The Lumberjack 20″ A WOD to honor the fallen…
20 Deadlifts (275lbs)Run 400m20 KB swings (2pood)Run 400m20 Overhead Squats (115lbs)Run 400m20 BurpeesRun 400m20...
20 Deadlifts (275lbs)Run 400m20 KB swings (2pood)Run 400m20 Overhead Squats (115lbs)Run 400m20 BurpeesRun 400m20...
5 days ago
CrossFit Scottsdale
| Topics: (WOD) Work Out of The..., crossfit, CrossFit..., Crossfit...
CrossFit Scottsdale
| Topics: (WOD) Work Out of The..., crossfit, CrossFit..., Crossfit...lkayyem posted a blog entry
The “Jerk”
Warm Up: 5 min of Jump RopeBurgener Warm UpSkill/Strength:Push Jerk 5-5-5-3-3-1Fun: 7 Rounds10 Med Ball Cleans 14#/20#5...
Warm Up: 5 min of Jump RopeBurgener Warm UpSkill/Strength:Push Jerk 5-5-5-3-3-1Fun: 7 Rounds10 Med Ball Cleans 14#/20#5...
lkayyem posted a blog entry
Flex & Squat
Warm up: 800 meter runS-t-r-e-t-c-hSkill: Back Squat5 X 5Work: AMRAP in 3 min 1 min rest 5 Rounds5 Back Squat3 push ups1...
Warm up: 800 meter runS-t-r-e-t-c-hSkill: Back Squat5 X 5Work: AMRAP in 3 min 1 min rest 5 Rounds5 Back Squat3 push ups1...
lkayyem posted a blog entry
Ode to Luke
Coach Luke and I did a workout similar to this about 2 months ago and Luke repeatedly referred to that w.o.d. as “The...
Coach Luke and I did a workout similar to this about 2 months ago and Luke repeatedly referred to that w.o.d. as “The...
lkayyem posted a blog entry
Tabata Goin’ Old School
Warm-upInch WormsHigh KneesPole StretchNothin’ says Grandma’s home cooked Turkey Day Dinner like Tabata8...
Warm-upInch WormsHigh KneesPole StretchNothin’ says Grandma’s home cooked Turkey Day Dinner like Tabata8...
lkayyem posted a blog entry
Pull up, Push up, Get up
Warm up:4x25 Jumping pull ups25 sit ups400 M run…it feels kind of like a “Your Workout is My Warm Up”...
Warm up:4x25 Jumping pull ups25 sit ups400 M run…it feels kind of like a “Your Workout is My Warm Up”...
lkayyem posted a blog entry
FIGHT GONE BAD
The CrossFit workout is ‘Fight Gone Bad.’ In this workout you spend one minute at each of five stations, resulting in a a...
The CrossFit workout is ‘Fight Gone Bad.’ In this workout you spend one minute at each of five stations, resulting in a a...
22 days ago
CrossFit Scottsdale
| Topics: (WOD) Work Out of The..., fight gone..., scottsdale mixed martial...
CrossFit Scottsdale
| Topics: (WOD) Work Out of The..., fight gone..., scottsdale mixed martial...lkayyem posted a blog entry
Get Those Elbows UP!
Warm Up: 5 Rounds10 Shoulder Press/ 100 Jump Rope S-T-R-E-T-C-HWork: Front Squat LadderWith a continuous running clock...
Warm Up: 5 Rounds10 Shoulder Press/ 100 Jump Rope S-T-R-E-T-C-HWork: Front Squat LadderWith a continuous running clock...
22 days ago
CrossFit Scottsdale
| Topics: (WOD) Work Out of The..., crossfit, CrossFit..., CrossFit...
CrossFit Scottsdale
| Topics: (WOD) Work Out of The..., crossfit, CrossFit..., CrossFit...lkayyem posted a blog entry
Scottsdale Health Care, because we care :)
Warm up100 pvc snatchesSkillRing holdsL sitsL sit pull ups“Helen”3x rounds21 KB swings12 Pull ups
Warm up100 pvc snatchesSkillRing holdsL sitsL sit pull ups“Helen”3x rounds21 KB swings12 Pull ups
lkayyem posted a blog entry
Deadlift away low back pain
Warm up25 superman/back extension25 sit up toss2XWorkDeadlift 5×5WodLunge 50 steps… sprint backLunge 40...
Warm up25 superman/back extension25 sit up toss2XWorkDeadlift 5×5WodLunge 50 steps… sprint backLunge 40...
24 days ago
CrossFit Scottsdale
| Topics: (WOD) Work Out of The..., deadlift, no more back..., scottsdale back...
CrossFit Scottsdale
| Topics: (WOD) Work Out of The..., deadlift, no more back..., scottsdale back...lkayyem posted a blog entry
Running, jumping and squatting “oh my”
Warm upTabata air squat400 meter runTabata OH squat #pvc800 meter runTabata high jumps400 meter runWorkSTRETCH
Warm upTabata air squat400 meter runTabata OH squat #pvc800 meter runTabata high jumps400 meter runWorkSTRETCH
28 days ago
CrossFit Scottsdale
| Topics: (WOD) Work Out of The..., cleveland..., lebron james, nike fitness
CrossFit Scottsdale
| Topics: (WOD) Work Out of The..., cleveland..., lebron james, nike fitnesslkayyem posted a blog entry
“Got Snatch”
3 hang snatch5 lateral bar jumps10x roundsHow’s your snatch? Do you even have one? Is it good? No pun intended, a...
3 hang snatch5 lateral bar jumps10x roundsHow’s your snatch? Do you even have one? Is it good? No pun intended, a...
lkayyem posted a blog entry
“Michael” meet “JT” Veteran’s Day Hero WOD
Warm up: 1 Round of “Michael”800 meter run50 back extension/50 sit upsSkill Practice: HandstandsWork: ...
Warm up: 1 Round of “Michael”800 meter run50 back extension/50 sit upsSkill Practice: HandstandsWork: ...
29 days ago
CrossFit Scottsdale
| Topics: (WOD) Work Out of The..., afghanistan, crossfit, CrossFit...
CrossFit Scottsdale
| Topics: (WOD) Work Out of The..., afghanistan, crossfit, CrossFit...lkayyem posted a blog entry
Functional Movements with Kettle Bells
Warm upFront squatOverhead SquatBack squatWork21,18,15,12,9,6,3Kettle Bell ThrusterKettle Bell Sump Dead Lift High...
Warm upFront squatOverhead SquatBack squatWork21,18,15,12,9,6,3Kettle Bell ThrusterKettle Bell Sump Dead Lift High...
lkayyem posted a blog entry
“Back to Bizz”
Warm up500 jump ropes or 5 min5x honest push ups2x burpees5x laps“Lynne”Max rep body weight bench pressMax...
Warm up500 jump ropes or 5 min5x honest push ups2x burpees5x laps“Lynne”Max rep body weight bench pressMax...
lkayyem posted a blog entry
“Jackie” progression
“Jackie” finals are here this Saturday from 8-11am. If you did not make the preliminary come anyway and we will put...
“Jackie” finals are here this Saturday from 8-11am. If you did not make the preliminary come anyway and we will put...
lkayyem posted a blog entry
“The Dutch Lowy”
1000 meter row50 push ups400 meter run100 walking lunges50 sit ups100 push press #95400 meter run50 sit ups100 walking...
1000 meter row50 push ups400 meter run100 walking lunges50 sit ups100 push press #95400 meter run50 sit ups100 walking...
lkayyem posted a blog entry
Happy Halloween
Long Tabatas…30 seconds of work20 seconds of rest8X rounds totalPull ups18″ box jump10 meter suicidesrow for...
Long Tabatas…30 seconds of work20 seconds of rest8X rounds totalPull ups18″ box jump10 meter suicidesrow for...
lkayyem posted a blog entry
10-29-78=31
Coach Luke’s Birthday wod10 Long jump burpees29 Jumping pull ups31 Sit ups78 Double unders5X rounds For time:
Coach Luke’s Birthday wod10 Long jump burpees29 Jumping pull ups31 Sit ups78 Double unders5X rounds For time:
princess_tutu posted a blog entry
WOD – October 28, 2009
Deadlifts45# x 5125# x 5115# x 5Presses45# x 550# x 545# x 5I did another sprint trial. This time I had someone help...
Deadlifts45# x 5125# x 5115# x 5Presses45# x 550# x 545# x 5I did another sprint trial. This time I had someone help...
lkayyem posted a blog entry
School is in session
Warm up1000 meter row50 wall ballsWork10x box jump10x overhead squat #45/#3510x single arm KB swing #30/#15200 meter med...
Warm up1000 meter row50 wall ballsWork10x box jump10x overhead squat #45/#3510x single arm KB swing #30/#15200 meter med...
princess_tutu posted a blog entry
WOD – October 27, 2009
Deadlifts45# x 5120# x 5110# x 5Presses45# x 550# x 545# x 5200m sprint “for fun”: 51 secondsFeeling...
Deadlifts45# x 5120# x 5110# x 5Presses45# x 550# x 545# x 5200m sprint “for fun”: 51 secondsFeeling...
lkayyem posted a blog entry
Dead… Clean… Press
Warm up50x overhead squat, air squat, squat hold (50 sec)Work9 Deadlifts6 Cleans3 Press (anyway)As many rounds as...
Warm up50x overhead squat, air squat, squat hold (50 sec)Work9 Deadlifts6 Cleans3 Press (anyway)As many rounds as...
lkayyem posted a blog entry
“Damper Day”
Rowing Instruction2 WODSWOD 1:4 Rounds of15 Ball Slams20 Sit ups30 Sec L-sit holdWOD 2:Row for 30 seconds at 50-75% max...
Rowing Instruction2 WODSWOD 1:4 Rounds of15 Ball Slams20 Sit ups30 Sec L-sit holdWOD 2:Row for 30 seconds at 50-75% max...
45 days ago
CrossFit Scottsdale
| Topics: (WOD) Work Out of The..., concept 2, crossfit, CrossFit...
CrossFit Scottsdale
| Topics: (WOD) Work Out of The..., concept 2, crossfit, CrossFit...lkayyem posted a blog entry
CrossFit Scottsdale-Jackie Challenge-Finals-Coming Soon.
Team CrossFit Scottsdale Get ready for the Jackie Finals. Saturday, November 7th at 8am. Prizes will be awarded to the...
Team CrossFit Scottsdale Get ready for the Jackie Finals. Saturday, November 7th at 8am. Prizes will be awarded to the...
48 days ago
CrossFit Scottsdale
| Topics: (WOD) Work Out of The..., Challenges, News and..., Team CrossFit
CrossFit Scottsdale
| Topics: (WOD) Work Out of The..., Challenges, News and..., Team CrossFitprincess_tutu posted a blog entry
WOD – October 22, 2009
Deadlifts45# x 5125# x 5115# x 5Presses45# x 545# x 545# x 5Wow, two months off makes a noticable difference in...
Deadlifts45# x 5125# x 5115# x 5Presses45# x 545# x 545# x 5Wow, two months off makes a noticable difference in...
lkayyem posted a blog entry
Fitness in 5 minutes
5 push ups5 sit upsAs Many Rounds As Possible in5 minutes1 minute break5 burpees5 squats5 minutes5 pull ups5...
5 push ups5 sit upsAs Many Rounds As Possible in5 minutes1 minute break5 burpees5 squats5 minutes5 pull ups5...
princess_tutu posted a blog entry
WOD – October 20, 2009
I’m starting over with the “PTP” program from Crossfit 603. That means deadlifts and presses four days a week...
I’m starting over with the “PTP” program from Crossfit 603. That means deadlifts and presses four days a week...
lkayyem posted a blog entry
100 Thrusters…
100 Thrusters3 Burpees 3 knees to elbows on the minute every minute until the 100 Thrusters is done.To start this wod...
100 Thrusters3 Burpees 3 knees to elbows on the minute every minute until the 100 Thrusters is done.To start this wod...
lkayyem posted a blog entry
“Mighty Maxwell”
Overhead SquatPush PressSumo Dead Lift High PullRX #95/#6510,9,8,7,6,5,4,3,2,1Post time to commentsThis wod last posted...
Overhead SquatPush PressSumo Dead Lift High PullRX #95/#6510,9,8,7,6,5,4,3,2,1Post time to commentsThis wod last posted...
lkayyem posted a blog entry
“Our warm-up is your workout”
Warm up25 burpees400 meter run50 push ups500 meter row50 sit ups25 burpeesSkillBurgener warm up 3xWork21,15,9Strict...
Warm up25 burpees400 meter run50 push ups500 meter row50 sit ups25 burpeesSkillBurgener warm up 3xWork21,15,9Strict...
lkayyem posted a blog entry
“Helen” of Troy
Warm Up1 min Jump Rope/1 min Sit Up 10XStretchWork“Helen”3 Rounds of400 meter run/ 21 KB Swings 35#/55#/ 12...
Warm Up1 min Jump Rope/1 min Sit Up 10XStretchWork“Helen”3 Rounds of400 meter run/ 21 KB Swings 35#/55#/ 12...
lkayyem posted a blog entry
T.G.I.Sprints
Warm Up:JogShuttlesHigh KneesJog100 yards of eachSkill: ThrustersWork:Litkinov Sprints10 Thrusters 95#/65#100 yard...
Warm Up:JogShuttlesHigh KneesJog100 yards of eachSkill: ThrustersWork:Litkinov Sprints10 Thrusters 95#/65#100 yard...
59 days ago
CrossFit Scottsdale
| Topics: (WOD) Work Out of The..., crossfit, CrossFit..., CrossFit...
CrossFit Scottsdale
| Topics: (WOD) Work Out of The..., crossfit, CrossFit..., CrossFit...lkayyem posted a blog entry
Mental Countdown
Warm Up: Turkish Get Up 15X each sideSkill: Med Ball CleanWork: AMRAP in 20 minutes of5 Knees to Bows4 Med Ball Cleans3...
Warm Up: Turkish Get Up 15X each sideSkill: Med Ball CleanWork: AMRAP in 20 minutes of5 Knees to Bows4 Med Ball Cleans3...
62 days ago
CrossFit Scottsdale
| Topics: (WOD) Work Out of The..., chris lalanne, crossfit, CrossFit...
CrossFit Scottsdale
| Topics: (WOD) Work Out of The..., chris lalanne, crossfit, CrossFit...lkayyem posted a blog entry
“Dirty Girl”
25 burpees25 kb swings500 meter row20 burpees20 kb swings500 meter rows15 burpees15 kb swings500 meter rows10...
25 burpees25 kb swings500 meter row20 burpees20 kb swings500 meter rows15 burpees15 kb swings500 meter rows10...
lkayyem posted a blog entry
Hang Squat Clean
Warm up50 push ups50 sit upsSkillBurgener Warm up 3xWorkSquat clean 7x #115/75Run 400 meters7x rounds
Warm up50 push ups50 sit upsSkillBurgener Warm up 3xWorkSquat clean 7x #115/75Run 400 meters7x rounds
lkayyem posted a blog entry
Knees to Bows
Warm up-Inch worm 1+ burpee3x roundsCore-21 knees to elbows25 sit ups50 crunches4x...
Warm up-Inch worm 1+ burpee3x roundsCore-21 knees to elbows25 sit ups50 crunches4x...
princess_tutu posted a blog entry
WOD – August 19, 2009
CFWU x 2Deadlift45# x 5135# x 5125# x 5Press45# x 565# x 5 (PR)60# x 5WOD (brought to me/you by CrossFit...
CFWU x 2Deadlift45# x 5135# x 5125# x 5Press45# x 565# x 5 (PR)60# x 5WOD (brought to me/you by CrossFit...
princess_tutu posted a blog entry
WOD – August 18, 2009
CFWU x 2Deadlifts:45# x 5140# x 4130# x 5Presses:45# x 570# x 365# x 4WOD:Double-under for 2 minutesSit-up for 2...
CFWU x 2Deadlifts:45# x 5140# x 4130# x 5Presses:45# x 570# x 365# x 4WOD:Double-under for 2 minutesSit-up for 2...
princess_tutu posted a blog entry
WOD – August 14, 2009
CFWU x 3Deadlifts:45# x 5135# x 5125# x 5Presses:45# x 565# x 460# x 5WOD: Front Squat45# x 565# x 185# x 1105# x...
CFWU x 3Deadlifts:45# x 5135# x 5125# x 5Presses:45# x 565# x 460# x 5WOD: Front Squat45# x 565# x 185# x 1105# x...
princess_tutu posted a blog entry
WOD – August 13, 2009
CFWU x 2Deadlifts45# x 5130# x 5120# x 5Presses45# x 560# x 555# x 510 running intervals. Run 60 seconds, walk 90...
CFWU x 2Deadlifts45# x 5130# x 5120# x 5Presses45# x 560# x 555# x 510 running intervals. Run 60 seconds, walk 90...
