CrossFit Phoenix Fire

Wednesday, November 11th, 2009 "C" shift

REST DAY

Tuesday, November 10th, 2009 "B" shift

W.O.D.

AMRAP in 20 mins of:

1 Power clean and Jerk(85% 1 rep max)

5 pull-ups

10 pushups

15 air squats

Post load of C&J, and # of rounds to comments.

Thursday, November 5th, 2009 "C" shift

W.O.D.

Jason


S01 (SEAL) Jason Dale Lewis was killed by an IED while conducting combat operations in Southern Baghdad July 6, 2007. We name this workout "Jason" in honor of his life, family, and courage.

For Time:

• 100 Squats
• 5 Muscle-ups
• 75 Squats
• 10 Muscle-ups
• 50 Squats
• 15 Muscle-ups
• 25 Squats
• 20 Muscle-ups

Wednesday, November 4th, 2009 "B" shift

W.O.D.

Courtesy of Coach "Rut"

Deadlift 21 -15-9
Double Unders 40-30-20
Burpees 21-15-9

Suggested loading of 1.25x body weight on deadlift

Tuesday, November 3rd, 2009 "A" shift

REST DAY

Monday, November 2nd, 2009 "C" shift

W.O.D.

5 rounds for time:

200 m row

5 squat cleans (155lbs)

5 muscle ups

Post time to comments.

No dogging it on the row, this 200 meters should take 45 seconds or less.

Sunday, November 1st, 2009 "B" shift

W.O.D.

21-15-9

Squat cleans(135#)

Handstand Push-ups

Post time to comments.

Saturday, October 31st, 2009 "A" shift

W.O.D.

For time:
25 Squats
25 Push-ups
25 Pull-ups
25 Sit-ups
50 Squats
50 Push-ups
50 Pull-ups
50 Sit-ups
75 Squats
75 Push-ups
75 Pull-ups
75 Sit-ups

Post time to comments.

Thursday, October 29th, 2009 "B" shift

W.O.D.

Back Squat

5-5-5-5-5

Then:

50 thrusters(45lb bar)

40 double unders

30 kb swings(54lb)

20 overhead walking lunges w 45lb bar, snatch grip(10 each leg)

10 burpees

Post loads and time to comments.

Wednesday, October 27th, 2009

W.O.D.

3 rounds for time

1000m row

50 GHD sit-ups

50 Back Extensions

Post time to comments. And any substitutions.