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Phoenix' Top Rated Local® CrossFit

Blog

  1. APRIL 17TH WOD

    4.17.2018 Performance P:A: Touch N Go Power Snatch (5x8) build each set; rest as needed P:A: 5k Ski (Time) Ski 5,000m for time P:C: CS Iron Scap (Weight) Fitness F:A: High Hang snatch+ ohs (4+4x 5) bu…Read More

  2. APRIL 16TH WOD

    4.16.2018 Performance P:A: Clean and Jerk (Take 15 mins to find a daily 1 RM C&J) once you find that drop the weight to 90% of the daily 1 RM and perform 1 rep every min for 5 mins P:B: Metcon (2 …Read More

  3. APRIL 14TH WOD

    4.14.2018 Performance P:A: Whitten (Time) 5 Rounds for time: 22 Kettlebell swings, 70# 22 Box jump, 24'' 400m Run 22 Burpees 22 Wall-Ball Shots, 20# In honor of Army Captain Dan Whitten, 28, of Grimes…Read More

  4. APRIL 13TH WOD

    4.13.2018 Performance P:A: Snatch+Hang Snatch below knee (1+1x8) Snatch+Hang snatch below knee; build to a tough complex P:B: DT (Time) 5 Rounds for time: 12 Deadlifts, 155# / 105# 9 Hang Power Cleans…Read More

  5. APRIL 12TH WOD

    4.12.2018 Performance P:A: Metcon (AMRAP - Rounds and Reps) 45 min amrap 1000m Row 20 2 handed kbs 44/26 60 dus 5 wall walks 20 burpees to plate 50’ oh single arm kb walking lunge 44/26 50’ hs wal…Read More

  6. APRIL 11TH WOD

    4.11.2018 Performance P:A: Push Jerk (See Comments) 6 min e2mom; 2 Push Jerk @85%; 6 min e2mom; 2 Push Jerk@90% 6 min e2mom; 1 Push Jerk 95% P:B: Front Squat (@20X1; 90%x4x3(reps)) P:C: Metcon (2 Roun…Read More

  7. APRIL 10TH WOD

    4.10.2018 Performance P:A: 3 position Pause snatch (@70%; Complete 2 lifts every 2 mins for 20 mins) 2 sec pause mid shin, below knee, above knee then complete lift P:B: Metcon (Time) 4 Rounds for tim…Read More

  8. APRIL 9TH WOD

    4.9.2018 Performance W:A: Clean (20 min e2mom; perform 2 Cleans every 2 mins) start at 70% and build to a tough double W:B: Metcon (Time) For time 21 PC 155/105 9 Ring Mus 15 PC 7 Ring Mus 9 PC 5 Ring…Read More

  9. APRIL 7TH WOD

    4.7.2018 Performance P:A: CS Activation Crossover Symmetry - Activation P:B: Metcon (Time) For time w/a partner complete Murph ***both partners run but break up work as needed Fitness F:A: CS Activati…Read More

  10. APRIL 6TH WOD

    4.6.2018 Performance P:A: Snatch (10 min emom; 1 Snatch; find a daily max) rest 3 mins then drop down to 85% and perform as many reps as possible for 8 mins P:B: Jackie (Time) For Time: 1000m Row 50 T…Read More

  11. APRIL 5TH WOD

    4.5.2018 Performance P:A: Low Hang PC below knee + Hang PC above knee (72.5%@1+2x3) rest as needed P:B: HPC Above knee+Mid hang PC (72.5%@2+2x4) Hang Power Clean Above the knee + Mid Hang Power Clean …Read More

  12. APRIL 4TH WOD

    4.4.2018 Performance P:A: Push jerk + split jerk (85%x1+1x4, 90%1+1x4) rest as needed P:B: Front Squat (@20X1; 85%x3x5(reps)) P:C: Metcon (2 Rounds for calories) 70 secs ab; x2; rest 7 Mins between se…Read More

  13. APRIL 3RD WOD

    4.3.2018 Performance P:A: Hang snatch below knees+High hang snatch (65% x 3+3x6) rest as needed P:B: Metcon (AMRAP - Rounds and Reps) 20 min amrap 300m run 25’ single arm kb oh walking lunge 53/35 2…Read More

  14. APRIL 2ND WOD

    4.2.2018 Performance P:A: Clean and Jerk (Take 15-20mins to find a daily 1RM) once you find it take 90% and every 2 mins for 10 mins perform 1 rep at that weight P:B: Metcon (Time) For time 12 Ring mu…Read More

  15. MARCH 31ST WOD

    3.31.2018 No Yoga on Sunday! Performance P:A: CS Activation Crossover Symmetry - Activation P:B: Metcon (Time) For time w/a partner complete 400’ hs walk 300 dus 200 Push ups 100 Cal Ab 50 ring mus …Read More

  16. MARCH 30TH WOD

    3.30.2018 Performance P:A: Snatch (5-3-1-5-3-1) 5-3-1-5-3-1; load 70%,80%,90%, 75%,85%,95% respectively; perform a set every 3 mins P:B: Isabel (Time) For Time: 30 Snatches, 135# / 95# P:C: CS Iron Sc…Read More

  17. MARCH 29TH WOD

    3.29.2018 Performance P:A: Power Clean + Hang PC Below Knee (70%@1+2x3) Power clean+Hang PC Below knee rest as needed P:B: HPC below knee+Mid hang PC ( 70%@2+2x4) Hang Power Clean Below the knee + Mid…Read More

  18. MARCH 28TH WOD

    3.28.2018 Performance P:A: Jerk (Find a daily 1 rm in 12 mins; then 1x3@90% of max) then perform 1(rep)x3@90% of daily 1 Rm P:B: Front Squat (@20X1; 80%x3x5) P:C: Metcon (2 Rounds for calories) 1 min …Read More

  19. MARCH 27TH WOD

    3.27.2018 Performance P:A: Snatch+Hang Snatch (60% x 3+3x6) rest as needed P:B: Metcon (Time) For time 50 wall balls 30/20 40 t2b 30 snatches 115/80 20 burpees 10 db Curtis p’s P:C: CS Iron Scap (We…Read More

  20. MARCH 26TH WOD

    3.26.2018 Performance P:A: Clean and Jerk (85% 1+1 x10) rest as needed P:B: Metcon (Time) 3 Rounds For Time 12 HPC 185/125 15 HSPU 200m run P:C: CS - Recovery (No Measure) Crossover Symmetry - Recover…Read More

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