“Diane”
21-15-9
Deadlift
Handstand Pushups


Category: Uncategorized

3 Rounds For Time:
12 Strict Pullups
30 V-Ups
50 Double unders


Category: Uncategorized

“Elizabeth”
21-15-9
Cleans
Ring Dips


Category: Uncategorized
Ok CrossFit Surprise – It’s been a while since we have had a team do a mud run….but that is about to change! http://www.spartan.com/
Sign up for the Spartan Race on Saturday February 7th (wave time is 9:30 – 10:30am Team CrossFit Surprise… – they will email a specific wave time when the race gets closer, but I requested 10:00am)

It’s a 5K ‘Spartan Sprint’ at the Fort McDowell Rodeo Grounds. The price for registration goes up on August 20th so sign up soon! Please sign up under Team CrossFit Surprise!

AND! Yes there is more!!! For some added fun and to help us get ready for the race we will be setting up a team field trip to Phoenix Evolution in Chandler for some obstacle course training! Check them out at http://www.phxevolution.com/

Come join the fun! Sign up today :)


Category: Uncategorized

Thrusters
5 Sets of 5 Reps

Here’s a good video about thruster by Jason khalipa

Jason Khalipa thruster tips


Category: Uncategorized
 500M Row

One Arm KB or DB Rows
5 sets of 5 reps

Toes to Bar
4 Sets Max Unbroken Reps

500M Row

Rest as needed between sets to be at 100%. We want to work heavy on the rows. Get some good technique and rep work in on the toes to bar and set a 500M Row PR!


Category: Uncategorized

“McGhee”
AMRAP 30
5 Deadlifts
13 Pushups
9 Box Jumps


Category: Uncategorized

Today we will work on snatch technique.
We will pick a position or variation of the snatch that works on your particular weakness. Then we will do 2 reps of that exercise on the minute for 20 minutes


Category: Uncategorized

“Alex Booty-Kukahs Good Bye”
5 Rounds For Time:
15 Strict Pullups
20 V-Ups
30 Double Unders


Category: Uncategorized

“Jack”
AMRAP 20
10 push press
10 KB Swings,
10 Box jumps


Category: Uncategorized
CrossFit Journal: The Performance-Based Lifestyle Resource

Petes Paleo – Paleo meals delivered!




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