CrossFit Arizona

Work 20 minutes on your muscle up

Work up to 1 rep max on your clean then

Clean 1-1-1-1-1

Row 1000 meters for time.

CrossFit Certification Seminar: Lunch-time Workout - video

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

CrossFit Hardcore, Level One Certification Part 2: "Fran" - video

Adolfo gets the slosh pipe overhead!

Tabata:

Sit Ups
Hollow Rock
Back Extensions

Partner assisted additional core work.

For Time:

5 Db complex
Lunge 20 steps

1 Db complex=
R arm power clean, press, push press, split jerk both legs, repeat with L arm.

Tuesday AM class with the girls of CrossFit AZ. Left to Right:
Katie, Sarah, Amy, Suzy.
Strong, Fit, Positive, Motivated, and Beautiful....what more can you say!

For Time:

50 Double Unders
40 Sit Ups
30 Push Ups
50 Squats
40 Evil Wheel
30 Burpee
Run 800 meters

Rudy 1455, Adolfo 1534, Katie 2150

Katie runs the slosh pipe relay as Adolfo waits his turn.

For time:
50 Sit-ups
50 Double-unders
50 Sit-ups
Walking Lunge, 50 steps
50 Sit-ups
50 Burpees
50 Sit-ups

Post time to comments.

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CrossFit Seattle Championship 2008 - video

"Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Compare to 080516.

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Uphill and Downhill Running Techniques with Brian MacKenzie - video

7 rounds for time of:

Front Squat 10 reps
Ring Dips    12 reps
Pushups     15 reps

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Viking CrossFit schools Disneyland on squats!

Deadlift 3-3-3-3-3 reps

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The Bench Press: Arch, Mark Rippetoe - video

Again Faster The Split Jerk - video

Ten rounds for time of:
12 Burpees
12 Pull-ups

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CrossFit Certification Seminars, CrossFit East/Jacksonville Police Academy and CrossFit San Deigo

CrossFit Camp Pendleton - video

"Griff"

For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

Post time to comments.

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In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad by an IED strike to his vehicle. Travis is survived by his son Elijah.