CrossFit Northwest Tucson

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CROSSFIT NORTHWEST TUCSON'S GRAND OPENING TODAY FROM 11:00 TO 2:00

Schedule:

11:00 Welcome to CF NWT

11:15 Firefighter Fran-4 of Pima County's Bravest take on "Fran" in full structure gear.

12:00 "Fight Gone Bad!" (see below) Group 1

12:45 CF NWT Kids Demo Workout

01:15 "Fight Gone Bad!" Group 2

01:35-02:00 Social Gathering miscellaneous challenges

SEE YOU ALL AT THE GYM!

WOD

"Fight Gone Bad!"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Add your points and post them to comments.

 

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Can't wait to see all of you at the Grand Opening tomorrow.

WOD

For time do 21-15-9 reps of:

Pull-ups
65# Thrusters
1.5 pood Kettlebell swings (55 pounds dumbell swing)
Push-ups

Post time to comments.

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WOD

"The Chief"

Five three minute rounds of

135/85 pound Power clean, 3 reps
6 Push-ups
9 Squats

Complete as many rounds as possible in each three minute round.  Rest one minute between rounds.

Post number of rounds and reps for each 3 minute round.

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Rest Day

Jennifer and I believe music is a huge motivator during the WOD, and we would like to hear what music you all would like to hear during the WODs.  Please post to comments what you prefer and we will begin to build a custom library of most of your favorites.

Thank you.

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Food for thought from Coach Rippetoe

"The less strength you have, the more important it becomes to have more."

WOD

For time:

25 Double unders/tuck jumps
25 Wall-ball shots, 20 pound ball
25 Double unders/tuck jumps
25 GHD Sit-ups
25 Double unders/tuck jumps
25 Back extensions
25 Double unders/tuck jumps
75 pound Push press, 25 reps

Post time to comments.

Don't believe the boys jumped that box?  Check out the link below...

47.5" Box Jumps

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WOD

For time:

95 pound Snatch, 21 reps
2 Muscle-ups
95 pound Snatch, 18 reps
5 Muscle-ups
95 pound Snatch, 15 reps
7 Muscle-ups
95 pound Snatch, 12 reps
9 Muscle-ups

Post time to comments.

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WOD

Run 1.5 miles

Then do 100-75-50-25 reps of:

Sit-ups
Supermans
Squats
Push-ups

Finish all reps of the exercise before moving on to the next.

Post time to comments.

We jumped on top of this box, can you?  It is only 47.5 inches high.  Seth, Michael, and Kevin.  By the way this was a standing box jump.

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Rest Day

Just a little inspirational quote from the movie Coach Carter.

"Our deepest fear is not that we are inadequate. Our deepest fear is that we are powerful beyond measure. It is our light, not our darkness that most frightens us. Your playing small does not serve the world. There is nothing enlightened about shrinking so that other people won't feel insecure around you. We are all meant to shine as children do. It's not just in some of us; it is in everyone. And as we let our own lights shine, we unconsciously give other people permission to do the same. As we are liberated from our own fear, our presence automatically liberates others."

Post thought to comments.

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Thanks to all the Service guys and gal who came out today, the photos look great!  Can't wait to share with everyone.

WOD
In honor of our service photo shoot, we will do the following hero WOD today.

"Josh"

95 pound Overhead squats, 21 reps
42 Pull-ups
95 pound Overhead squats, 15 reps

30 Pull-ups

95 pound Overhead squats, 9 reps
18 Pull-ups

Post time to comments.

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WOD

5 rounds for time.

Row 250m

50 Wall ball shots 20lb ball

Post time to comments.

Working Hard in '09 from Crossfit Northwest Tucson on Vimeo.