CrossFit Northwest Tucson

MONDAY 091130

WOD

WOD

3 Rounds for time

150 Double unders

30 Pull-ups

50 Sit-ups

Post time to comments.

SATURDAY 091127

WOD

As many rounds as possible in 20 minutes

Snatch grip Deadlift, 9 reps

Hang power snatch, 13 reps

Overhead squat, 15 reps

Use weight that will allow unbroken rounds, if you need work on technique choose lighter weight or PVC.

Post weight and rounds to comments.

FRIDAY 091127

WOD

"Gluttony!"

For time do the following:

Row 500m
1 pood Kettlebell Swings, 30 reps (or 35 pound dumbell swing)
30 Push-ups
100 Squats
225/135 pound Deadlifts, 25 reps
30 Ring dips
Run 400m
135/95 pound Clean, 15 reps
30 Chest to bar Pull-ups,
Row 500m

Post time to comments.

Thanksgiving 091126

Thank you, everyone of our members and every service man and woman out there protecting us.  From our family to yours we hope you have a wonderful day today.

WOD

Death by 10 meters

Run 10 meters on the min. Every minute, add 10 meters.  Set up 2 cones 10 meters a part, and add one return trip each minute on the minute.  Continue adding 10 meters until you are unable to complete the round before the minute ends.  This may be the perfect opportunity to take your family to the park for some exercise.  We recommend this one before your Thanksgiving feast.

Post number of minutes to comments.  If you want to post any other comments of what you are thankful for please feel free to do so.

 

WEDNESDAY 091125

WOD

Shoulder press 3-3-3-3-3 reps

Post loads to comments.

TUESDAY 091124

Reminder about the Holiday Schedule this week.  Thursday classes are canceled and Friday we will only have class at 0900.  This may be a large class so don't make plans immediately following to allow for a possible heat structure.

WOD

5 rounds for time

20 Push-ups

25 Kettlebell swings, 1.5/1 pood

30 Sit-ups

Post time to comments.

MONDAY 091123

WOD

Complete as many rounds as possible in twenty minutes of:
25 Burpees
Body weight back squat, 15 reps

Post rounds completed to comments.

 

El Tour De Tucson 091121

Good luck to everyone today as you venture around the perimeter of Tucson.  This is an important race to this community, and we as fitness professionals like to see nearly 8000 cyclists get out there and ride.

As you know Coach Jennifer is doing the 103.65 miles today, but you may not know that our Trevor is also going the distance, and rumor has it TJ is too.  Brian Talley is doing the 80 miler and Daniela's husband Dale.  I am sure we all know someone racing tomorrow, so lets send some good wishes in comments today to our fellow members and anyone you know who is racing. 

Good luck guys and girl, we are rooting for you and ride safe!

In honor of the Tour De Tucson here is a Leg Burning Team WOD for you.

WOD

Team WOD four person team, two working at a time

3 Rounds

400m Walking lunge, all four members rotate for a TOTAL of 400 meters (2 at a time)

120 Box jumps

200 Squats

Post team and times to comments.

 

FRIDAY 091120

WOD

Every minute on the minute for 10 minutes do

2 Clean and Jerk, 85% of 1RM

Immediately following C&J do

As many rounds as possible in 10 minutes of

115/85 pound Thruster, 5 reps

20m Burpee broad jump

10 Push-ups

Post loads and number of rounds to comments.

THURSDAY 091119

We had a couple incidents last night that we in the fire service would call a Near Miss.  I would like to remind everyone that it is important especially when we are lifting heavy to pay close attention to what you are doing.  Please be careful taking weights off the racks and remember to place the squat stands as far as possible from each other, this will provide better balance on the bar when removing weight.  When spotting the back squat we only need two people to spot each side of the weight.  Those two people need to be in communication with each other and the lifter and only assist the lifter up to finish the squat.  If that squat is assisted it does not count and the lifter must take some weight off the bar to make a successful lift.  If there are not two spotters, do not use a spot, we prefer everyone learn to bail out of a back squat the proper way.  We have taught the procedure to help yourself out if you cannot get up during a squat, if you need assistance with this please see one of your coaches before squatting.  At no time should there be a spotter behind the lifter, for the safety of the spotter in case that weight comes off the back.  We care about all of you and a freak accident would really hurt our whole community, lets be safe.

WOD

3 Rounds for time

Row 1000m

30 Pull-ups

Post time to comments.

Goin' Overhead baby, Looking good!