April 27, 2009

Work Out of the Day


Complete as many rounds in 20 minutes as you can of:
24 inch Box Jump, 30 reps
115 pound Push Press, 20 reps
30 Pull-ups

Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty along with fellow officers Sergeant Ervin Romans, Sergeant Mark Dunakin, and Officer John Hege. Daniel is survived by wife Jenni and daughter Jojiye


April 25, 2009

Rest Day

Make up a workout you missed from earlier in the week


The competition in our box is awesome!  Does CrossFit make you more competitive? Are you naturally a competitive person and is that why you are addicted to CrossFit?  Or does it bring out a competitiveness that you don’t normally have?  Do you find that it makes you more competitive at other things in your every day life? Check out the Barbara times and tell us what you think in the comments link.

April 24, 2009

Work Out of the Day


Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.


April 22, 2009

Work Out of the Day

You can thank Mike S from CrossFit 324 and CrossFit Jax for this Monstrosity!

For time:

15 Thrusters                    95lbs/65lbs
15 pull ups
15 squat cleans                                        
15 pull ups
15 hang clean and jerk
15 pull ups

rest 3 min

10 thrusters                    115lbs/80lbs
10 ring dips
10 squat cleans
10 ring dips
10 hang clean and jerk
10 ring dips

rest 2 min

5 thrusters                    135lbs/95lbs
5 hspu
5 squat cleans
5 hspu
5 hang clean and jerk
5 hspu



April 20, 2009


Work Out of the Day

10 rounds of:

double unders

53lbs clean n jerk

53lb walking lunge

In this workout you move through each of three stations for a minute.  It’s a three minute round with one minute break in between.  One point is given for each rep.  Clean n Jerk reps can be split any way between arms.  Weight can be carried any way on lunge.




April 18, 2009

Rest Day

Today was the first day of the Great Basin Regional Qualifiers!  So many great athletes are gathered here at CrossFit Flaggstaff to find out who is the most fit.  The top 3 male and female competitors will move on to the finals in Aromas, CA in July.  The 2 workouts for today were:

Work out #1-

Snatch 135lb, 5 reps

100m sandbag carry, 90lb

Snatch 135lb, 4 reps

100m sandbag carry, 90lb

Snatch 135lb, 3 reps

100m sandbag carry, 90lb

Snatch 135lb, 2 reps

100m sandbag carry, 90lb

Snatch 135lb, 1 reps

Workout #2-

5 rounds of:

7 deadlift, 275lb

30 squats