WOD - Crossfit Northwest Tucson http://www.crossfitnwt.com/ Fri, 18 May 2012 16:17:52 GMT FeedCreator 1.8.0-dev (info@mypapit.net) FRIDAY 051812 http://www.crossfitnwt.com/index.php?option=com_content&view=article&id=862:friday-051812&catid=107:2012-may&Itemid=50 WOD

"Eva"

5 Rounds for Time

800m Run
30 Kettlebell Swings 2/1.5 pood
30 Pull Ups

This WOD is a beast and there's no shame in scaling it. 
3 Rounds is a great workout.  
5 Rounds 400m Run, 20 reps each or 15 reps each.
Be smart going into it.

IMG_4842]]> dan@crossfitnwt.com (Dan Sidebottom) Mon, 14 May 2012 16:41:30 GMT http://www.crossfitnwt.com/index.php?option=com_content&view=article&id=862:friday-051812&catid=107:2012-may&Itemid=50 THURSDAY 051712 http://www.crossfitnwt.com/index.php?option=com_content&view=article&id=861:thursday-051712&catid=107:2012-may&Itemid=50 Thursday is the last day to register for Memorial Day Murph and it be guaranteed that your shirt arrives before the 28th.  Click the banner above to do so. You can register all the way up to the event, you will just receive your shirt after the fact.

On Memorial Day, we will open our doors at 8am for people to warm up.  Honor Guard will be on hand to present the Colors during the National Anthem at 9am and I would like that all of CFNWT is present for this.  Immediately following, we will start the first heat.  We will run 20 person heats every 45 minutes using both clocks (this gives each heat 90 minutes to finish).  You will be able to choose the heats you want when you arrive. The earlier you get there the more likely you'll be go at the time you want.  Don't ask anyone to save you a spot.   Individuals must be present to sign up. If you're going partner or on a team, they can sign up for you. 

Lululemon and Performance Footwear will be there with their products for sale.

No cookout like last year.  Doors will stay open an hour or two after completion of the final heat.  You may bring any food or drink you like for yourself, or to share with Dan.

I'm hoping for a huge turn out like last year, even bigger in fact.  Let's make it happen!


WOD

Clean & Jerk
5-3-1-1-1-1

IMG_6119]]> dan@crossfitnwt.com (Dan Sidebottom) Mon, 14 May 2012 16:36:03 GMT http://www.crossfitnwt.com/index.php?option=com_content&view=article&id=861:thursday-051712&catid=107:2012-may&Itemid=50 WEDNESDAY 051612 http://www.crossfitnwt.com/index.php?option=com_content&view=article&id=860:wednesday-051612&catid=107:2012-may&Itemid=50 WOD

For Time

"Michael"
3 Rounds for Time

800m Run
50 Back Extensions
50 Sit Ups

If you've never done Back Extensions before, you'll be doing superman as a sub.

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]]> dan@crossfitnwt.com (Dan Sidebottom) Mon, 14 May 2012 15:49:00 GMT http://www.crossfitnwt.com/index.php?option=com_content&view=article&id=860:wednesday-051612&catid=107:2012-may&Itemid=50 TUESDAY 051512 http://www.crossfitnwt.com/index.php?option=com_content&view=article&id=858:tuesday-051512&catid=107:2012-may&Itemid=50 SKILL

20 Minutes of Kipping Pull Up Technique

Here's your chance to work on improving your kipping pull up. Tips can be found in the videos below.  If you are able to perform kipping pull ups then practice the butterfly kip.  If you are able to perform the butterfly kip then practice muscle ups. 



Progession Again PART 1  PART 2

Butterfly Kip 3 Min Video  8 Min Video


WOD

5 Rounds for Time 
7 Burpee Box Jumps 24/20" 
12 Overhead Squats 75/55 lbs

Not jump overs like last time.  Rep is complete with a successful box jump.

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Just a heads up, Friday's WOD is Eva.  Just in case you need to mentally prepare for it.
]]> dan@crossfitnwt.com (Dan Sidebottom) Mon, 14 May 2012 01:14:56 GMT http://www.crossfitnwt.com/index.php?option=com_content&view=article&id=858:tuesday-051512&catid=107:2012-may&Itemid=50 MONDAY 051412 http://www.crossfitnwt.com/index.php?option=com_content&view=article&id=854:monday-051412&catid=107:2012-may&Itemid=50 RUN-NING

100m Sprint on the minute for 12 Minutes 
Gradual increase, last 4 should be all out.

10 minute Recovery
 
then

WOD

"Half Fat Cindy"
10 Minute AMRAP

5 Pull Ups
10 Push Ups
15 Squats

20/15 Pound Weight Vest is RX. Otherwise RXNV(RX No Vest) and other scales.  You must have 20 or 15 pounds of weight loaded into the vest.  The weight of the vest itself will not be factored into the total weight. This will be our standard for Murph as well.

IMG_6048]]> dan@crossfitnwt.com (Dan Sidebottom) Thu, 10 May 2012 21:52:40 GMT http://www.crossfitnwt.com/index.php?option=com_content&view=article&id=854:monday-051412&catid=107:2012-may&Itemid=50 SATURDAY 051212 http://www.crossfitnwt.com/index.php?option=com_content&view=article&id=853:saturday-051212&catid=107:2012-may&Itemid=50 Partner WOD

5 Minute Handstand Hold
One person is always holding a handstand, meaning the next person must be up and holding before the first person can come down.

Then

20 Minute AMRAP
One Works, One Rests

20 Box Jumps 24/20"
10 Pull Ups
100m Sprint

IMG_6255]]> dan@crossfitnwt.com (Dan Sidebottom) Wed, 09 May 2012 22:27:28 GMT http://www.crossfitnwt.com/index.php?option=com_content&view=article&id=853:saturday-051212&catid=107:2012-may&Itemid=50 FRIDAY 051112 http://www.crossfitnwt.com/index.php?option=com_content&view=article&id=850:friday-051112&catid=107:2012-may&Itemid=50 WOD

Three rounds for total reps of:

0:30 of Deadlifts @ Bodyweight or 60% of your 1 rep max (whichever is lighter)
0:30 of Hand-Release Push-ups
0:30 of Sit Ups
0:30 of Goblet Squats 1.5/1 pood

No rest between movements. Rest 1:00 between rounds. 

Post total reps  

IMG_6103]]> dan@crossfitnwt.com (Dan Sidebottom) Thu, 03 May 2012 15:48:37 GMT http://www.crossfitnwt.com/index.php?option=com_content&view=article&id=850:friday-051112&catid=107:2012-may&Itemid=50 THURSDAY 051012 http://www.crossfitnwt.com/index.php?option=com_content&view=article&id=849:thursday-051012&catid=107:2012-may&Itemid=50 WOD

"Nicole"

20 Minute AMRAP

400m Run
Max Rep Pull Ups

*Max rep pull ups means, as many as you can do without letting go of the bar.  You must remain in a hang for it to be considered max rep. Your feet are not allowed to touch the ground/box between reps.

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"That's the thing about CrossFit. It doesn't matter your ability when you start, you will accomplish things you never imagined you could."
- Lisa Fullerton
]]> dan@crossfitnwt.com (Dan Sidebottom) Thu, 03 May 2012 15:42:07 GMT http://www.crossfitnwt.com/index.php?option=com_content&view=article&id=849:thursday-051012&catid=107:2012-may&Itemid=50 WEDNESDAY 050912 http://www.crossfitnwt.com/index.php?option=com_content&view=article&id=848:wednesday-050912&catid=107:2012-may&Itemid=50 SKILL

10 Minutes to build up to a heavy squat snatch.  This will not be a new max.  Work on form but make sure to go heavier than you will for the WOD.

WOD

For Time
21-15-9

Squat Snatch 95/65
Double Unders

IMG_5917]]> dan@crossfitnwt.com (Dan Sidebottom) Thu, 03 May 2012 15:36:13 GMT http://www.crossfitnwt.com/index.php?option=com_content&view=article&id=848:wednesday-050912&catid=107:2012-may&Itemid=50 TUESDAY 050812 http://www.crossfitnwt.com/index.php?option=com_content&view=article&id=847:tuesday-050812&catid=107:2012-may&Itemid=50 RUN-NING

4 Rounds
400m Run
Rest 90 seconds

Post each time.  Keep splits between 2-3 seconds of each other.

WOD

12 Minute AMRAP

15 Burpees
15 Wall Balls 20/14
250m Row

IMG_6191]]> dan@crossfitnwt.com (Dan Sidebottom) Thu, 03 May 2012 15:22:32 GMT http://www.crossfitnwt.com/index.php?option=com_content&view=article&id=847:tuesday-050812&catid=107:2012-may&Itemid=50