by CrossFit North Phoenix | Oct 10, 2016 | Daily WOD |
A. Group Warm Decided based on WOD and athlete needs. B1. Intervals 3 Rounds For Speed 5 Thrusters @90% 1RM 15 Deadlifts (Using Same Weight As Thruster) 20 Burpees (Sprint) 2:00 Rest/Walk B2. 4 Rounds For Speed At 90%, complete 5 Hang Power Snatches @90% 100m Sprint...
by CrossFit North Phoenix | Oct 9, 2016 | Daily WOD |
A. Group Warm Decided based on WOD and athlete needs. B. WeightLifting (20:00 Cap) Power Clean 7×2 @85% Front Squat From Floor (Percentages Base On 1RM PC) 1×5 @75% 1×3 @85% 5×1 @90%+ Or AHAP C. Strength Push / Pull (15:00 Cap) 6 Rounds Of 3 Floor...
by CrossFit North Phoenix | Oct 6, 2016 | Daily WOD |
A. Group Warm Decided based on WOD and athlete needs. B. Power Output 12 Minute EMOM 3 Power Cleans @ 85% 1RM C. Metcon For Time: 9-8-7-6-5-4-3-2-1 Shoulder To Overhead (135/95) Strict Pull Ups SCORE: Total...
by CrossFit North Phoenix | Oct 5, 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 Accumulate 2 Rounds Of The Following In Any Order: 1000m Row (70% Effort) 100 Pike Pulses 10 0:05 Sec Hanging L-Sits NOTE: Gains...
by CrossFit North Phoenix | Oct 4, 2016 | Daily WOD |
A. Group Warm Decided based on WOD and athlete needs. B. Power Output 3 Rounds 3 x 4:00 AMRAP Of: 100m Run 20 Wall Ball (20/14) 20 Toes To Bar Rest 1:00 Between AMRAPS NOTE: Athletes goal is to keep consistent reps from round to round. Scores should be close. SCORE:...
