CrossFit Phoenix

Friday, October 31st, 2008

                                                   Happy Halloween

Complete 5 Rounds for time of:

5 Thrusters
10 Burpees

(135 lbs. / 85 lbs.)

 

"scrappy" gets ready to do his workout, dressed up for halloween.

Thursday, October 30th, 2008

Today is the last day of this recovery week. Yeah! Hopefully you are all feeling a little recovered and excited to drink a whole glass of kool-aid again.

Skills:
Pull ups
Dips
Muscle up transitions

WOD:

Complete 5 rounds for time of:

21 squats
3 muscle ups
  * if you cannot do muscle ups yet, complete 3 muscle up transitions instead)

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Wednesday, October 29th, 2008

Rest Day

Tuesday, October 28th, 2008

Happy belated birthday Kayleigh!

Monday, October 27th, 2008

        1/2 week W.O.D.

• Back squat -  x 2 x 5
• Snatch deadlift - x 2 x 3
• Push press -  x 3 x 5

Sorry everybody no pics today. Totally forgot the camera.

Sunday, October 26th, 2008

Rest day

The spiritual light shines alone,
far transcending the senses
and their fields;
the essential substance is
exposed, real and eternal.
It is not contained in written words.
The nature of mind has no defilement;
it is basically perfect and complete in itself.
Just get rid of delusive attachments,
and merge with realization of thusness.

- Pai-chang (720 – 814)

Saturday, October 25th, 2008

"Hoover ball" in the park
Today we did something a little different, since it is half week. We played 3 fun games of Hoover ball.
If you never have played Hoover ball give it a try, Its a blast. We found that 3 person teams works best,
and of course burpees and such for missing a catch or throwing into the net. Good Fun!

 

Friday, October 24th, 2008

1/2 Week again. Lets give our bodies some recovery that it deserves. We will still be doing half workouts, but our main focus this week will be skills.

Skills:

2 Tall clean + push press + jerk - find a challenging but fast weight x 5 sets

WOD*:

4 rounds for time of:
10 KB swings - 30% BW
5 box jumps - mid-thigh+
10 pull ups

*WOD from Catalyst Athletics, thank you.

 

Thursday, October 23, 2008

Rest Day

Wednesday, October 22nd, 2008

Complete 4 rounds of 500m row

Rest 2 minutes between each round.

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