Monthly Archives: August 2013

0446: Hotshots 19 Donate on link below.

          CROSSFIT’S MEMORIAL WOD Show your support by attending the memorial event in Prescott, or host the workout locally on August 31st and donate online. AUG 31 “Hotshots 19” Six rounds for time of: 30 Squats 135 pound Power clean, 19 reps 7 Strict Pull-ups Run 400 meters Donate here: https://hotshots19.crossfit.com  … Read More »

Category: WOD

0445:

WU: 5 min PT Strength:10 minutes –  Tire flips as an individual, team of 1,2 or 3 work together. Mobility: Practice all from the week. WOD: For time 15 Thrusters 95/65 1000 m run 15 Thrusters 800 m run 15 Thrusters 400 m run 15 Thrusters 200 m run Attention all members: We will be… Read More »

Category: WOD

0444:

WU: 5 min of PT Strength: 4x R-L / TGU – have fun and remember this is a de load week. Try a Kb, dumbbell and if your accomplished –a barbell in a safe place. Mobility – PNF Stretching / Contract release. No partner stretching. WOD: 14 min amrap DU buy in: 5 reps greater… Read More »

Category: WOD

0443:

WU: 5 min PVC work. Strength: OHS Practice 4×10 Mobility: Foam Roll- hamstring, quad, IT band, latissimus  dorsi (demo) WOD: 50 unbroken DU reps buy in: If you do not have your DU’s by 5 minutes in then get to 50 reps any way shape of form then fall in workout. 12 min Amrap 15… Read More »

Category: WOD

0442:

WU: 5 min easy PT Mobility: Couch stretch 2x2min L-R , T-Spine Barbell Smash Strength: C&J practice WOD: 10 min amrap! Requirement: Buy In – 70 unbroken DU’s to get to the WOD.  If you DO NOT have a DU we suppose this will be good practice for you! 3 C&J 2/3 BW 10 box… Read More »

Category: WOD

0440:

WU: hip mobility, 8 squats, 8 db thrusters x4 Strength: B. Squat 5×80 3x85x2 1+@90 WOD: 7 RFT 15 HRPU 10 Pull ups OHWL 25/15 16 steps Mobility: Posterior chain floss 2x2min

Category: WOD