Wednesday 7.1.15

My first experience to what this community can do outside of the realm of fitness. Two years ago, I was a bit hung over but somehow found myself hitting a WOD in Prescott to help out. https://hotshots19.crossfit.com/View Public Whiteboard6 Rounds for time of: 30 Squats 19 Power Cleans, 135# / 95# 7 Strict Pull-ups 400m […] Read More >>

Tues 6/30 Comp

View Public WhiteboardExplosive Work 3X3 Seat box jumps 3X3 Box jump 4X3 Dept jumpsConditioning: 5 RFT 12 Strict Pull-Ups 12 Burpees 200m RunConditioning 5 RFT: 150-120-90-60-30 Double Unders 50-40-30-20-10 GHDSU […] Read More >>

Tuesday 6.30.15

Goo-day to you! For today's pushups and pullups, please scale accordingly and rest when needed. This is movement PRACTICE. When we hit the Metcon, one bear crawl is from the rig to the oly platforms and back. Have a great day and continue to DRINK WATER!!! We may or may not be outside at some […] Read More >>

Mon 6/29 Comp

View Public WhiteboardGymnastics Benchmark Max pistols in 1 min Regional Standards: 50+ reps: Ninja 44-49 reps: Above average 39-43 reps: Average […] Read More >>

Monday 6.29.15

On today's lunges keep that torso upright and your shoulders square. This is not only a lower body exercise but a killer "trunk stability" movement. With the Back Squat, scale accordingly and if ROM is questionable lets hit Box Squats, possibly some tempo to find our bottom position. Row- Just kill it!!! -Coach TrockView Public […] Read More >>

Friday 6/26 Comp

View Public WhiteboardConditioning 21-15-9-15-21: Wall Ball, 20/20 Box Jump, 30/24 200m Run after every round […] Read More >>

Friday 6.26.15

Time to move heavy loads over distance... Strong Man Style...View Public Whiteboard15min EMOM min one- sled push min two- TIRE FLIPS min three- H.Stone min four- rope climb min five- farmers walks * Record tire flips […] Read More >>

Thur 6/25 Comp

View Public WhiteboardAccessory Work 2 EMOMx12 4 rounds of: Min 1: 8 Romanian Deads – you choose the weight Min 2: 40 second Plank Hold on elbows Min 3: 40 Double undersPush press+Push Jerk+Split Jerk […] Read More >>

Thursday 6.25.15

View Public Whiteboard5 Rounds for time: 12 Deadlifts, 155# / 105# 9 Hang Power Cleans, 155# / 105# 6 Push Jerks, 155# / 105#In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009To learn more about DT click hereDT Scaled 5 Rounds for time: 12 Deadlifts, 55% 1RM Clean […] Read More >>

Wednesday 6.24.15

Use beautiful form, one and done. Based on range of motion, some may sumo deadlift, pull from blocks or use the trap dead lift bar. Use the technique that provides a neutral and stable spine. Coaches, stay on them. -Coach TrockView Public Whiteboard […] Read More >>