by CrossFit North Phoenix | Oct 16, 2016 | Daily WOD |
A. Group Warm Decided based on WOD and athlete needs. B. Metcon Helen 3 rounds, for time: 400m Run 21 Kettlebell swings (KBS) 55# 12 Pullups Rest C. Strength Baseline 8:00 To Establish 1RM Power Clean Notate your 1RM. You will need it for Friday’s work. NOTE:...
by CrossFit North Phoenix | Oct 16, 2016 | Daily WOD |
A. Group Warm Decided based on WOD and athlete needs. B. Repeatability 4 Rounds For Reps Burpees 40 Second [ALL OUT] Max repetition 20 seconds rest Repeat Score: Your Lowest Round C. Strength Tabata: Support Holds Rest 1:00 Tabata: Hollow Body Holds Rest 1:00 Tabata:...
by CrossFit North Phoenix | Oct 16, 2016 | Daily WOD |
A. Group Warm Decided based on WOD and athlete needs. B. Olympic Lifting Snatch Pulls 5, 6, 5, 6 @ 90% 6, 4, 6, 4 @ 95% % Based Off 1RM Power Snatch C. Strength Baseline C1. Front Squat Build to 1RM C2. Floor press Build to 1RM C3. Weighted Chinup Build to 1RM SCORE:...
by CrossFit North Phoenix | Oct 12, 2016 | Daily WOD |
A. Group Warm Decided based on WOD and athlete needs. B. Mobility/Tissue Work Decided by coaches based on athlete needs. C. Active Recovery Work the following in any order: Low Heart Rate Movement: 1600m Run/walk at easy pace. Skills Practice: Double Unders Hand Stand...
by CrossFit North Phoenix | Oct 11, 2016 | Daily WOD |
A. Group Warm Decided based on WOD and athlete needs. B1. Power Output 8 minute AMRAP Of: 100m Run With Kettlebell (53/35) 3 Pull ups 9 Hang Power Clean (135/95) 27 KBS, Russian (53/35#) Rest 5 Minutes Then B2… B2. 8 minute AMRAP 17 Jumping Split Squats 7...
