CrossFit SanTan - Gilbert / Mesa / Queen Creek, AZ

WOD 26-May-2012 – “Carse”

Administrator — Fri, 25 May 2012 23:11:11 +0000

Reminders:
05.26.12 – Today = Back Rehab Clinic, 10am-11am
05.28.12 – Monday = Memorial Day “Murph” WOD, Normal morning hours (5am-11am), No evening hours or Teen Class (please plan to participate during the morning hours).

Today’s WOD – For Time, 21-15-9 reps of:
Squat Clean – 95M / 65W
Double-Unders (5:1 Singles)
Deadlift – 185M / 135W
Box Jump – 24″M / 20″W
Begin each round with a 50 meter Bear Crawl

Team WOD, 9-10am: 21-18-15-12-9-6-3 Rep Rounds, Teams of 2

U.S. Army Corporal Nathan B. Carse, 32, of Harrod, OH, assigned to the 2nd Engineer Battalion, 176th Engineer Brigade, based out of White Sands Missile Range, NM, died in Kandahar, Afghanistan, on February 8, 2011, from wounds suffered when insurgents attacked his unit using an improvised explosive device. He is survived by his mother Janis and sisters Megan Brown and Kristin Purdy.

First posted October 2 2011

WOD 25-May-2012 – “Attack of the Clones”

Administrator — Thu, 24 May 2012 23:23:45 +0000

10 Minute AMRAP:
Round 1 = 2 Burpees + 100m Run
Round 2 = 4 Burpees + 100m Run
Round 3 = 6 Burpees + 100m Run
Round 4 = 8 Burpees + 100m Run
…and so forth…
Continue increasing Burpees by 2 reps each round until time runs out, no rest between rounds.
Post Burpee reps completed for score.

WOD 24-May-2012 – “Strongarm”

Administrator — Wed, 23 May 2012 23:18:27 +0000

For Time:
400m Farmers Walk – 44/26
30 Ring Dips
2 Rope Climbs (15:1 Pull-Up Conversion)
30 HRPU
400m Atlas Walk – 20/14

WOD 23-May-2012 – “The Matrix”

Administrator — Tue, 22 May 2012 23:00:06 +0000

For Time:
100 Double-Unders (5:1 Singles)
90 Air Squats
80 Sit-Ups
70 Wall Ball – 20#-10′M / 14#-9′W
60 Supermans
50 KB Swings – 53M / 35W
40 Push-Ups
30 Thrusters – 45M / 35W
20 Burpees
10 Pull-ups

Compare to 24-Sep-2011

WOD 22-May-2012 – “Raptor”

Administrator — Mon, 21 May 2012 23:08:21 +0000

For Time:
400m Run
21 BW Back Squat
800m Run
21 BW Back Squat
400m Run

WOD 21-May-2012 – “Target Practice”

Administrator — Sun, 20 May 2012 23:04:58 +0000

20 minute AMRAP, 1 Minute Stations:
Parallette Shoot Through
Box Jump
Knees to Elbow
Up-Down
Rest

S&E 20-May-2012

Administrator — Sun, 20 May 2012 22:07:08 +0000

CFS1 – DT: 5 Rounds for Time – 12 DL + 9 Hang Power Clean + 6 Push Jerk (all @ 155M / 115W)
CFS2 – For Load: Weighted Ring Dip 3-3-3-3-3
CFS3 – 4 Rounds For Time: 10m Walking Handstand + 100m Sled Pull (135/90) + 200m Farmers Walk (70/44)

CFE1 – For Time: Row 3x1000m with 2min rest in between
CFE2 – Tosh: For Time, Run 3x(200m+400m+600m) – Rest = Work
CFE3 – For Time: Row 300 calories

WOD 19-May-2012 – “Salute”

Administrator — Fri, 18 May 2012 22:30:55 +0000

Happy Armed Forces Day!

Today’s WOD, 20 Minute AMRAP:
400m Run
Sit-Ups
Overhead Barbell Hold – 75M / 55W

Team WOD (9-10am), 3 Partners:
Partner 1 will complete the run. Partner 2 can only perform sit-ups while Partner 3 holds BB locked out overhead.
Partner 1 returns from the run and goes to sit-up station. Partner 2 moves to OH BB Hold, and Partner 3 runs.
Continue rotating until time runs out. Team Score is combined total of sit-ups.

Singles will perform 20 Minute AMRAP (for rounds completed) with 400m Run, 20 Sit-Ups and 60sec OH BB Hold (75/55).

WOD 18-May-2012 – “Diane”

Administrator — Thu, 17 May 2012 23:11:34 +0000

21-15-9 Reps for time:
Deadlift – 225M / 155W
HSPU

Compare to 17-Nov-2011

WOD 17-May-2012 – “Reflux”

Administrator — Wed, 16 May 2012 22:57:14 +0000

For Time:
40 Double-Unders (5:1 Singles)
10 Burpees
30 Double-Unders (5:1 Singles)
20 Burpees
20 Double-Unders (5:1 Singles)
30 Burpees
10 Double-Unders (5:1 Singles)