CrossFit Northwest Tucson

FRIDAY 090731

WOD

For time:

"Cindy"

Complete as many rounds in 20 minutes as you can of:

5 Pull-ups
10 Push-ups
15 Squats

Post rounds completed to comments.

Compare to 090601

THURSDAY 090730

Hey everyone we are off to San Diego for some R & R.  The WODs will post for the weekend at midnight, so be patient.  Hope everyone has a great weekend.  See you all Monday.

Team WOD

3 person teams.

Row for calories

63-45-27 reps of

95 pound Snatch, (full squat)
Pull-ups (Chest-to-bar)

One person rows while the other two work on the couplet.  One person at a time works on the couplet.  Switch as needed keeping a running tally on the calories.  Do not reset the rower.  Rower must keep moving until the couplet is finished.  Score is the total calories/total time to complete couplet (cal/min).

Snatch is ground to overhead with snatch grip (no pressing), through a overhead squat.  Power snatch is acceptable as long as full overhead squat is performed.  Bar must be overhead with full lock out and extension before dropping bar.

Chest to bar pull-up is counted as long as the bar touches chest below the clavicles.

A two person team is acceptable if no other option, score as follows
calories x 1.5/time to complete couplet (cal/min).

Post teams and scores to comments.

Our friends from CrossFit Flagstaff affiliate team doing OHS and Pull-up WOD at the Games.  Courtesy Lisa Ray.

WEDNESDAY 090729

Today we wish good luck and farewell to Tina.  She is off to The Windy City to be with family.  The 1730 class today will be her last class with us.  Please try to make it in to wish her goodbye.

WOD

3 rounds for time:

95 pound Sumo deadlift highpull, 21 reps
15 Box jumps, 30" box
95 pound Walking lunge, 10 reps

Post time to comments.

TUESDAY 090728

WOD

"Nate"

As many rounds as possible in 20 minutes of:

2 Muscle ups
4 Handstand push-ups
2 pood Kettlebell swings, 8 reps

Post rounds completed to comments.

MONDAY 090727

Scroll down below the WOD to see the Fran Challenge Results!

WOD

"CrossFit Total"

Back Squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Post total of all exercises to comments.

Compare to 090519

Results Are In

The Fran Challenge results are in.  Below is a picture of the data sheet.  On it is your old time and new time with the Percent change.  Good Job to everyone.  Again this was a fun event and we start to look forward to Fight Gone Bad.  Be sure to hit their website and register and start raising money for a great cause.

SUNDAY 090726

Rest day!  If you do not feel like resting, work on weaknesses.

Fran was conquered by almost all of the athletes today.  Almost everyone set a new PR today, thanks so much for putting so much effort into your training over the last six weeks.  Our next challenge is to raise money for Athletes for a Cure and the Wounded Warrior project doing Fight Gone Bad on September 26th.  Mark your calenders, we will be doing the same heat structure and Social Gathering after.  We will let you know when the preliminary FGB is soon.  Again nice work today, we had a ton of fun.  I also want to thank all of the friends and family who came out today to support your athletes.  It was great seeing and meeting new people.  Below are some highlights that were captured by Greg's camera.

SATURDAY 090725

WOD

Complete as many rounds as possible 20 minutes of:
10 Wallball shots, 20 pound ball
10 GHD Sit-ups
10 Back extensions

Post rounds completed to comments.

Peter from CrossFit Fury in Goodyear, 6th place at the Games.

FRIDAY 090724

Saturday's Fran Schedule at the gym is as follows.

0800 No classes
0900 regular class

1430 Gym Opens
1500 Exhibition heat
            Brett Welander
            Matt Salmon
            Gabe Jacobs
            Tammie Senn
            Ben Collins ?? Please confirm soon.
            Katy Collins ??
            Beth Muehlhausen
1530 Beginner Heat
            Dale Harding
            Heather Tally
            Becky Walker
            Kim Wall
            Meighan White
1600 Female Intermediate Heat
            Cecy Becker
            Katie Elandt
            Jaime Gray
            Susan Gray
            Jennifer Moseley
            April Ott
            Tina Roche
            Kare Williams
1630 Male Intermediate Heat
            Kenny Atwell
            Jerry Gonzales
            Sean Herziger
            Aubrey Johnson
            Tommy Madge
1700 Advanced Heat I
            Stephen Carpenter
            Trevor Leman
            Brian McGrath
            Mark Pepe
            Patrick Talley
1730 Advanced Heat II
            Duane Bochman
            Jennifer Lawrence
            Michael Moseley
            Wayne Richard
            Greg Walker
            Kevin Lawrence
1740 Social Gathering begins!!!

If there is a schedule conflict with your Saturday heat, we are having a make-up tonight at the 1730 class, email us if you need to do Fran then.

WOD

3 rounds for time:

115/75 pound Push press, 15 reps
20 Squats
Row 500m

Post time to comments.

Greg's view from one of his handstands.  We have all been this close to the edge.

THURSDAY 090723

WOD

Run 5k

Post time to comments.