CrossFit Phoenix

Saturday, January 31st, 2009

5 rounds for time:

400 meter run
30 deadlifts (body weight)
5 muscle ups

Friday, January 30th, 2009

Rest day.

Thursday, January 29th, 2009

Push Jerk + Split Jerk  1-1-1-1-1-1-1

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Wednesday, January 28th, 2009

For time:

800 meter run
Then;

Complete 3 rounds for time:

50 kettlebell swings (1.5 pood)
40 wall balls (20 lbs.)
30 push-ups
20 wall balls (20 lbs.)
10 pistols

Tuesday, January 27th, 2009

Rest day

Watch this Video  Thanks Crossfit Oneworld for finding it

Monday, January 26th, 2009

Randy
For time:
75# power snatch x75 reps

In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty. Our thoughts and prayers go out to Officer Simmons' wife and two children.

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What a great weekend in Flagstaff at Gymnastic cert. Anybody who is considering a cert. We highly recommend this cert. Tucker (from GSX) is a great coach, a really cool dude, and to top it a retired Ft. Worth Firefighter. Thanks Mike and Lisa for hosting(Lisa you were very elegant on the kirby when we finished), and thanks to the great bunch of people who participated.

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If you bare thinking of becoming a member of Crossfit Phoenix check out our new info on Fundamentals under the Start Here weblog.

Friday, January 23rd, 2009

10 rounds for time:
10 pullups
10 burpees

Burpees and pullups, what fun!

Can you name this Ballet Dancer wannabe, Crossfitter?

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Crossfit Phoenix will not be having classes this weekend, Alisha and I will be attending the Gymnastics certification in Flagstaff. We promise to come back with some good stuff, be ready. Regular class Schedule Monday.

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Starting with the next fundamentals class, we will be doing a 3 hour class on the weekend, instead of the 3, one hour classes that we have now. We will keep you posted on exact times and dates.

Thursday, January 22nd, 2009

3 rounds for time:

500 m row

10 full cleans(85% b.w.)
10 jerks(85% b.w.)

Cleans and Jerks are performed separately.

Wednesday, January 21st, 2009

Rest day...............

Tuesday, January 20th, 2009

"Fight gone bad"

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We've used this in 3 and 5 round versions. The stations are:

1. Wall-ball: 20 pound ball, 10 ft target. (Reps)
2. Sumo deadlift high-pull: 75 pounds (Reps)
3. Box Jump: 20" box (Reps)
4. Push-press: 75 pounds (Reps)
5. Row: calories (Calories)

The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

Today was Brooklynn's (black tank top) first workout. Good job Brookie.

Lisa(on the rower) also had her first W.O.D. today. Awesome work Lisa.