Yearly Archives: 2008

Focus: CardioWarm-up: 2 x CrossFit Warm-upSkill/Specific Warm-up: Practice Wall BallWOD: Karen: 150 X Wall BallFinisher: Ab Circuit This an article footer

Focus: CardioWarm-up: Walk up hill and 10 of each lunges, weighted sit-ups, ball slams and table jumps. On the way down the hill, 10 pull-ups.WOD: 2 roundsRun up the hill with a D-Ball, then about 10 M of lunges at the top.25 x weighted sit-ups25 x ball slams25 x table […]

Focus: Cardio Warm-up: 6 x FlowFitSkill/Specific Warm-up: DB SnatchWOD: JoshieComplete three rounds for time of:40 pound Dumbbell snatch, 21 reps, right arm21 L Pull-ups40 pound Dumbbell snatch, 21 reps, left arm21 L Pull-ups This an article footer

See calendar for more info. This an article footer

Focus: Interval Warm-up: Med Ball warm-upSkill/Specific Warm-up: Snatch balance and jump ropeWOD: 5 rounds with 1 minute rest between rounds 100 x Jump Rope Steps10 x Snatch Balances This an article footer

Focus: Strength Warm-up: D-Ball Medley in parking lotSkill/Specific Warm-up: Back Squat 7, 6, 5, 4, 3, 2, 1 or Heavy Cleans 5, 5, 5, 5, 5WOD: As many rounds as possible in 10 minutes:5 x Med Ball Cleans10 x Jumping Pull-ups15 x Wall Balls This an article footer

Focus: Strength Warm-up: Row/Run 500 M easy1 round CrossFit Warm-upRow/Run 500 M hard Skill/Specific Warm-up: Back Squat 7, 6, 5, 4, 3, 2, 1 WOD: 2 rounds of The Gathering WorkoutOne person per station like Fight Gone Bad:2 rounds of the following; 1 minute at each station with 1 minute […]

In the workout photo:Mike and Lisa Ray from CrossFit Flagstaff in Flagstaf, AZ.Miranda (in front with Lori) and Tyson Oldroyd from About Face Fitness in Salt Lake City, UTSusan Robinson from Fitness Beyond The Box in San Diego, CA Saying Goodbye photo:Lisa Ray from CrossFit Flagstaff, Robin and Ronnie Boose, […]

Focus: Cardio/Interval Warm-up: D-Ball Medley 200 M Run, with squats, push-ups, pull-ups, sit-ups, wall ballsSkill/Specific Warm-up: Inchworm, bear crawl and Spiderman WOD: Man OverboardWorkout dependent on who shows up but it will be something like this: This an article footer

Focus: Superior fitness Warm-up: DB warm-up – Use dumbbells for deadlift, squat, push press then push-up. Start with 1 and work-up to 10 on the minute.Skill/Specific Warm-up: Practice your liftsWOD: Two Tons for TimeLift two tons of weight over your head for time, You can use either snatch or clean […]