Thursday 4-24-14

Class Times: Nooner, 4:30, 5:30 and 6:30

WOD

Take 10-15 minutes and build to a heavy Clean and Jerk

Then:

For time:

20 Shoulder to Overhead (135/95 lbs)

200 Meter Run

15 Shoulder to Overhead (135/95 lbs)

400 Meter Run

10 Shoulder to Overhead (135/95 lbs)

600 Meter Run

Wednesday’s Whiteboard:

photo

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Wednesday 4-23-14

Class Times: 10:00, 4:30, 5:30 and 6:30

WOD

Take 12-15 minutes and build to today’s 1RM Snatch

Then:

Three rounds for time of:

15 Handstand Push-Ups

30 Box Jumps (24/20″)

300 Meter Run

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Tuesday 4-22-14

Class Times: 10:00, 4:30, 5:30, and 6:30

WOD

Four sets of:

Deadlift x 4-6 reps

Rest 20 seconds

Tall Box Jumps x 4-6 reps

Rest 3 minutes

Then:

10 min AMRAP:

20 double unders

10 pull ups

5 deadlifts 225/185

Monday’s Whiteboard:

photo(2)

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4-21-14

Class Times: 10:00, 4:30, 5:30 and 6:30

My granddaughter, Olivia Paige, was born yesterday.  This WOD is for her: born on 4/20 at 1:50am, 9lbs 2 oz, and 20 3/4″ long.

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WOD

  • 4 rounds
  • 1 rope climb
  • 50 squats
  • 9 power cleans 135/95
  • 2 HSPU
  • 20 sit-ups
  • 100 m run
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Saturday 4-19-14

Class Times: 9:00 and 10:00

WOD

“Lauriel”

23 Deadlifts (155#/105#)

23 Handstand push-ups

23 Back squats (155#/105#) from the floor

23 Burpees

23 Ground-to-overhead (155#/105#)

Lauriel-hiking

This WOD was created by CrossFit Flagstaff in honor of Lauriel Luther. It is based on her Chemotherapy schedule of 5 days of Chemotherapy and 23 days off. It is a tough WOD, created for a tough lady! Lauriel exemplifies “TOUGH” for many reasons, but this one in particular was because she would never miss Crossfit because of Chemotherapy. I mean seriously, why should “Chemo Brain”, a massive dose of poison coursing through your veins, causing fatigue, nausea, memory lapses, trouble concentrating, short attention span, trouble multi-tasking, taking longer to finish simple tasks, being disorganized, slower thinking and processing and trouble remembering common words stop you from a Crossfit WOD? For the normal person, I just listed 8 and that doesn’t even include the radiation or the bi-weekly drug trial (IV infusion) which made her even more fatigued.

Friday’s Whiteboard:

photo(1)

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Friday 4-18-14

Class Times: 10:00, 4:30 and 5:30

WOD

“Jackie”

1000m row

50 thrusters 45/35

30 pull ups

Thursday’s Whiteboard:

photo

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Thursday 4-17-14

Class Times: Nooner, 4:30, 5:30 and 6:30

WOD

“Nancy”

400 m run

15 OHS 95/65

5 rounds

Wednesday’s Whiteboard:

photo(6)

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Wednesday 4-16-14

Class Times: 10:00, 4:30, 5:30 and 6:30

WOD

“Randy”

For time:

75 power snatches 75/55

Buy out: 1 mile run for time

Tuesday’s Whiteboard:

photo(5)

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Tuesday 4-15-14

Class Times: 10:00, 4:30, 5:30 and 6:30

WOD

“Barbara”

20 Pull ups

30 Push ups

40 Sit-ups

50 Squats

5 rounds

Rest 3 min between rounds ~ running clock is total time.

Monday’s Whiteboard:

photo(4)

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Monday 4-14-14

Class Times: 10:00, 4:30, 5:30 and 6:30

WOD

“Kelly”

400 m run

30 box jumps 24/20

30 wall balls 20/14

5 rounds

Saturday’s Whiteboard:
image

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