CrossFit Northwest Tucson

081031

Happy Halloween

Monster Mash...tabata style

WOD

Tabata 20sec on:10 sec off 8 rounds for each exercise with one minute rest between exercises.

Row 8 rounds (sub Sumo Deadlift Highpull)

1 min rest

75 lb men/35 lb women Thruster 8 rounds

1 min rest

Knees to elbows 8 rounds

Post calories, watts, or distance for the row and reps to comments.

Jennifer and Nicole's son Carter are rooting her on during a 1000m row

081030

How far can you go?

WOD

As many rounds as possible in 20 min of:

400m run

40 Walking lunges

40 Squat jumps

Post rounds and total distance to comments

Squat jump is a full squat jumping forward to the next squat.  Might be easier to do this at the track or use runthere.com to find 400m near your house.

Daniela finishing a 800m today at the home gym.  Way to go after it D.  

081029

WOD

Overhead Squat

5-5-5-5-5

Post loads to comments

Nicole doing 15 Body weight Overhead Squats

A shot of the overhead squat from CrossFit LA.  However I would like to see her with her arms extended (straight) spreading that bar apart and more on her heals so she can drive that squat up.  Her torso is in great position nice lumbar curve.

081028

Rest or work on your favorite movements.  

Are you ready to face the Gila Monster?

Facing Down the Gila Monsters  By Dick Larimer-MSN Health&Fitness

Post thoughts to comments

 

CrossFit Endurance Cert in Flagstaff.  Love the temperature hate the altitude.

081027

WOD

Run 800m

21-15-9

Box jumps 20" box

Kettle bell swings 1.5 pood (55 lbs)

Row 1000m

for time

Post times to comments.

081026

Cindy

As many rounds as possible in 20 minutes of

5 Pull-ups

10 Push-ups

15 Squats

Post rounds to comments

081025

Weekend Warrior

WOD

7 Rounds for time

2 Muscle-ups

15 Burpees

25 GHD Sit-ups

Sub Muscle-ups with 3 pull-ups and 3 dips per MU, or 2 ring pull-ups and 2 ring dips per MU.  Burpees full push-up hips and chest to ground at same time and finish with full hip extension and a clap over head at end of the jump.  Those of you unable find a suitable place to do GHD, use an Abmat or a towel under lumbar spine during sit-ups.

A couple nicely finished Burpees from the CrossFit Games.

081024

Rest or spend some time learning your weakest movements.

Jennifer sitting with some of our classmates and instructors at the Level 1 cert in Mesa this September.  Awesome experience, if you ever get the chance to attend one, I highly recommend it.  Notice Speal next to Jen on the bottom row and Nicole and Dutch at the end of that same row.  Just above Jen on the left in the second row are Mike and Lisa Ray owners of CrossFit Flagstaff.  Stellar group teaching us CrossFit.

081023

You all can thank John Burch aka "The Burch" from CrossFit LA for this one, enjoy

WOD

Tabata Mash

4 rounds 

Tabata Pull-ups  20 sec on:10 sec off 4 rounds=2 min

Hold upper Push-up position plank 2 min

rest 1 min

count reps and post to comments and please let us know where this affected you the most.  

081022

WOD

10 Rounds: 12 Burpees, 12 Pull Ups
For Time.

Please post your times.

For burpees to count, your chest must hit the deck at the bottom of the push up and you must clap overhead. It is acceptable to go to your knees for the push up part of the burpee.