WOD

JANUARY 21 TO JANUARY 26 PHOENIX FIT PROGRAMMING
Ryan Fulwider| wod| January 20, 2019| 0 Comments

Monday: Skill: 3 Sets 50' Double KB Front Rack Walk Rest:30 30 Weighted Russian twist Rest :30 Followed by: AMRAP 15 2-4-6-8-10-12-14-16-18 DB Snatch Wall Ball *max burpees over DB with remainder of time Followed by: 2 Rounds 200M Double Sandbag carry Rest 200 Tuesday: Skill: 4 Rounds 1 Min on / 1 Min off for Max Reps Box Jumps Alt DB Hang Power Clean to OH Abmat Situps Followed by: Teams of 3 21 min assault bike Switch team members EMOM. Wednesday: Skill: 4 sets (with a partner) 20 Partner leg tosses :20 weighted hollow holds Followed by: AMRAP 30 150M Row 5 Burpee 9 KB Swing *Alternate rounds with partner Thursday: Conditioning: For Time: 21 Deadlift 12 Burpees over bar 15 Deadlift 9 Burpees over bar 9 Deadlift 6 Burpees over bar Followed by: Assault Bike Every 2 Min for 20 Min 12/9 cals   Friday: Skill: Wall walk 10 good reps or 10 attempts and work Followed by: 4 Rounds for Time: 60 Single Unders 30 DB Snatch 30 Wallball -rest 130 after round 1 -rest 100 after round 2 -rest :30 after round 3 Saturday: For Time: 25 Ring Rows 400 Calorie Assault Bike 50 DB Push Press 40 Cal Row 25 Ring Rows 40 Calorie Assault Bike



JANUARY 14 TO JANUARY 19, 2019 PHOENIX FIT PROGRAMMING
Ryan Fulwider| wod| | 0 Comments

Monday: Skill: Turkish Get-Up 10 Minutes to work up in weight Followed by: AMRAP 25 500M Row 5 Double KB DL 55/36 50 Single Unders 5 DBL KB DL 55/36 40 Walking Lunges 5 DBL KB DL 55/36 30 V-ups 5 DBL KB DL 55/36 20 Hand Release Pushups 5 DBL KB DL 55/36 10 DB Renegade Rows Tuesday: Strength: Death by Kettlebell Swing Followed by: 4 Sets 6 Rounds 10 Calorie Assault Bike 10 Wall Balls 10 Up-Downs Wednesday: Strength: Push Press EMOM 8 6 DB Push Press @ Moderate Weight Followed by: 3 Sets 15-12-9 Plate Ground to Overhead Burpees Rest 1:00 between sets Thursday: Followed by: 2 Rounds 2:00 Stations Station 1: Max Calorie Row Station 2: 1 Up/down 1 Jumping Squat Station 3: Max Calorie Row Station 4: 4 Situps 4 Hollow Rocks Rest 2:00 Friday: Strength: Back Squat Every 2:00 for 12:00 5 Back Squats Followed by: 5 Sets 10 DB Goblet Squats 10 DB Snatch 10 Calorie Assault Bike Rest 1:00 Saturday: AMRAP 30 20 Calorie Row 20 Lunges 20 Box Step ups 100 Single Unders 20 Sit ups 20 Calorie Assault Bike 20 Push ups

JANUARY 7 – JANUARY 12, 2019 PHOENIX FIT PROGRAMMING
Ryan Fulwider| wod| January 6, 2019| 0 Comments

Monday: Strength: Deadlift 4 x 8 Rest 2:00 between sets Followed by: 3 Sets 40-20-10 Single Unders 12-9-6 Deadlift Rest 1:00 Between sets Tuesday: Strength: EMOM 10 DB Push Press 5 Push Press Followed by: 5 Rounds For Time 9 DB Push Press 4 Suicide Sprint (40ft) 9 Burpees 4 Suicide Sprint (40ft) Wednesday: Strength: 4 Rounds for Quality :30 Side Plank (L/R) 10 KB Bent Over Row 50' Front Rack KB Carry Followed by: 5 Rounds 1 Min Max Russian KB Swings 1 Min Max Situps 1 Min Max Assault Bike Thursday: Conditioning: 3 Rounds 1:00 Stations Station 1 - Max Air Squats Rest 1:00 Station 2 - Max Hollow Rock Rest 1:00 Station 3 - Max Wall Balls Rest 1:00 Station 4 - Max Burpees Rest 1:00 Friday: Skill: EMOM 8 Min 1 - :30 Hanging Knee Raise Hold Min 2 - 2 Wall Walks AMRAP 18 20 Calorie Bike 40 Russian Twist 5/5 Box Step Up 1:00 Plank Saturday: No Classes


DECEMBER 31 TO JANUARY 5TH: PHOENIX FIT WEEKLY PREVIEW
Ryan Fulwider| wod| December 30, 2018| 0 Comments

Monday: 10AM - 12PM Open Gym Tuesday: 10AM New Years Day Workout Wednesday: Skill: 4 Rounds For Quality :30 Plank on DB's 6 Seated Arnold Presses Followed by: 4 Sets 15 Kettlebell Swings Rest :30 15 DB Push Press Rest :30 15 Calorie Assault Bike Rest :30 Thursday: Strength: EMOM 6 Min 1 - :45 Hollow Hold Min 2 - :45 KB Farmers Carry (Heavy) Followed by: AMRAP 24 100M Run 100' Bear Crawl 100 Single Unders 1:00 Wall Sit 2 Wall Walks Friday: Strength: Back Squat Every 2:00 for 10:00 8 Back Squats (Tempo 30x1) Followed by: For Time: 5 Sets 12 Back Squats (75/55) 12 Calorie Bike 9 Up/Downs Rest 1:00 Saturday: Team of 2: AMRAP 20 100 Wallball 80 Sit ups 60 Alternating DB Snatch 40 Box Step ups 20 Burpee *Split reps however you want


DECEMBER 24 TO DECEMBER 29, 2018 PHOENIX FIT WEEKLY PROGRAMMING
Ryan Fulwider| wod| December 26, 2018| 0 Comments

Thursday Strength: Deadlift 1-2-3-2-1 *Rest 2:00 between sets Followed by: 5 Rounds 10 Deadlift 135/95 25 Single Unders 5 Bar Facing Burpees 25 Single Unders Friday Skill: 3 Rounds for Quality 5/5 High Box Step ups 50' Single Arm OH Kettlebell Carry (each arm) 1:00 Plank Followed by: EMOM 30 Minute 1 - Max Calorie Row Minute 2 - Rest Minute 3 - Max DB Push Press Minute 4 - Rest Minute 5 - Max Box Jumps Minute 6 - Rest Saturday Strength: EMOM 8 5 Barbell Bent Over Rows *Superset 6 Pushups after each set Followed by: 5 Rounds, Every 3 Minutes Row 250 15 Wallballs *score is slowest round

DECEMBER 24 TO DECEMBER 29, 2018 CROSSFIT WEEKLY PROGRAMMING
Ryan Fulwider| wod| | 0 Comments

Thursday For Time: 10-10-10-10 Calorie Row Wall Ball 20/14 Power Snatch 75/55 Wall Ball Rest 1:00 20-20-20-20 Repeat sequence with 20 Reps Rest 2:00 30-30-30-30 Repeat sequence with 30 Repetitions Friday Strength: 5 Rep Max Front Squat *Bar will be cleaned from the floor Followed by: Team of 3 15 Rounds (5 each) 20 Alt DB Snatch 50/35 10 Burpee Box Jump Over 24/20 RX+: DB 70/50 Saturday Team of 3: 200/150 Calorie Assault Bike 100 Synchro Air Squat (1 person holds WB during the air squats) 75 Toes to Bar 50 Wall Ball Box Step Over 30/20 25 Thrusters 135/95  


DECEMBER 17 TO DECEMBER 22, 2018 WEEKLY PHOENIX FIT
ryan| wod| | 0 Comments

Monday: Skill: 8 Min AMRAP w/ partner 100ft Double OH KB Carry *alternate rounds while one person works at a time, down and back Followed by: 5 Rounds: 50ft walking lunge w/ DB's in front rack 10 DB Hang Clean and Jerk 1:00 Rest Followed by: Assault Bike: 3 Rounds :30 Max Calorie Sprint Rest 3:00 Tuesday: Strength: 20 Min AMRAP 1 x DB lunge 1 x DB push press 1 x burpee Increase by +1 rep each round *use 2 DB's, one in each hand Followed by: Team of 2 Row Repeatability EMOM 16 Partner 1 (Odd) - 12 Calories on Rower Partner 2 (Even) - 12 Calories on Rower Wednesday: Strength: Every :90 x 7 sets 3 Deadlift Followed by: EMOM 18 Min 1 - 15 DB Power Cleans Even - 20 Air Squats Min 3 - 15 DB Hang clean & Jerk Even - 20 Air Squats Min 5 - 15 DB Snatches Even - 20 Air squats *Even is always 20 Air squats and odd minutes rotate the three DB movements Thursday: Conditioning: EMOM 16 Min 1 - 14 Wallballs Min 2 - 14 Box Jumps Min 3 - 14 Alt DB Snatches Min 4 - 14/10 Calories Rowed Followed by: For Time: 21,18,15,12,9,6,3 Heavier KB *5 seated DB press between each round Friday: Conditioning: Every 5 minutes for 25 minutes 20 assault bike cals 100 ft HEAVY Farmers carry 7 burpees Followed by: EMOM 10 ODD - 60 second plank hold EVEN - Rest Saturday: WOD For Time (with a partner): 3 Rounds 100 Single Unders 20 Hanging Knee Raises Into 2 Rounds 50 lunges 20 Burpees Into 60 DB Squat Cleans

DECEMBER 10 TO DECEMBER 15, 2018 – PHOENIX FIT WEEKLY PREVIEW
Ryan Fulwider| wod| December 9, 2018| 0 Comments

Monday: Strength: EMOM 10 5 Tempo DB Front Squats (2111) 2 second count down, 1 second at bottom, 1 second up, 1 second at top. Followed by: 4 sets 15/12 Calorie Row 12 DB Front Squat 8 DB Suitcase Lunge Rest 1:00 Tuesday: Strength: Deadlift 3-3-3-3-3 Followed by: AMRAP 12 3-6-9-12-15, etc. DB Push Press Burpees Wednesday: Skill: EMOM 9 Min 1 - :20 Single Leg Glute Bridge Hold (L/R) Min 2 - 5/5 Single Leg KB Romanian Deadlift Min 3 - 25' Single Arm KB Overhead Carry (L/R) Followed by: 2 Rounds 1:30 Stations Station 1 - 1:00 Hard Bike / :30 Slow Pedal on Bike :30 Rest Station 2 - 1:00 Hard Row / :30 Slow Row :30 Rest Station 3 - 1:00 Hard Bike / :30 Slow Pedal on Bike :30 Rest Station 4 - 1:00 Hard Row / :30 Slow Row :30 Rest Thursday: Strength: Bench Press 3 Sets 8 DB Bench Press (Tempo 3111) Followed by: 6 rounds 1 min on / 1 min off 15/10 cal row Max DB Push Press *all in same minute Friday: Strength: Five sets of: Strict Shoulder Press x 8 reps Rest 45 seconds Side Plank Hold x 45 seconds each side Rest 45 seconds Followed by: EMOM 15 (5 sets): Minute 1 – 6 Strict Supinated-Grip Ring Rows Minute 2 – 9 L-Seated DB Presses Minute 3 – 12 Calorie Assault Bike Saturday: For time: 50 Kettlebell Swings 40 Walking Lunges with Farmer’s Carry 30 Burpees 20 Dumbbell or Kettlebell Thrusters 10 Weighted Strict Pull-Ups 20 Dumbbell or Kettlebell Thrusters 30 Burpees 40 Walking Lunges with Farmer’s Carry 50 Kettlebell Swings

DECEMBER 10 TO DECEMBER 15, 2018 CROSSFIT WEEKLY PREVIEW
Ryan Fulwider| wod| | 0 Comments

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DECEMBER 3 TO DECEMBER 8 – PHOENIX FIT WEEKLY PREVIEW
Ryan Fulwider| wod| December 2, 2018| 0 Comments

Monday Strength: Deadlift Tempo 3111 4-4-4-4-4 Rest 1:30 Between Sets Followed by: 3 Rounds 1:00 Stations Station 1 - Max DB Push Press :30 Transition Station 2 - Max Plate Ground to Overhead :30 Transition Station 3 - Max Bodyweight Lunges :30 Transition Station 4 - Max Calorie Row Rest 1:00 Tuesday Strength: EMOM 10 Odd - 5/5 Single Arm DB Bench Press Even - 10 Bent Over Rows Followed by: 5 Rounds For Time: 10 DB Hang Clean and Overhead 20 Situps 50' Suitcase Walking Lunge Wednesday Skill/Strength: 3 Sets 20 Glute Bridges 6/6 DB Split Squats :30 Side Plank (Right and Left) Rest 1:30 Followed by: 4:00 Stations Station 1 - EMOM 10 Burpees Rest 1:00 Station 2 - EMOM 8/6 Cals Assault Bike Rest 1:00 Station 3 - EMOM 10 Box Jumps Rest 1:00 Station 4 - AMRAP - 2 Burpee, 4 Box Jumps, 8 Cals Bike Thursday 3 Rounds 1:00 Double Under practice 100 Ft. Overhead KB Carry Rest 1:00 Followed by: For Time: 20 DB Push Press 75 Single Unders 20 DB Box Step Overs 25 Calorie Assault Bike 20 DB Box Step Overs 75 Single Unders 20 DB Push Press Friday Conditioning: Every 6 minutes for 30 minutes: 35 Calories Rowing 25 Wall Ball Shots 15 Hanging Knee Raises Please note times for each of the five sets. Saturday In teams of two, with only one person working at a time, complete as many rounds and reps as possible in 30 minutes of: 1000 Meter Row 100 Kettlebell Deadlifts 100 Meter Kettlebell Farmer’s Carry 100 Kettlebell Walking Lunges 100 Kettlebell Push Presses

DECEMBER 3 TO DECEMBER 8 – CROSSFIT WEEKLY PREVIEW
Ryan Fulwider| wod| | 0 Comments

Monday Strength: Every 2 Minute  for 12 Minutes: 8/8 KB Bulgarian Split Squats (each leg) 5 Dynamic Seated Box Jumps Followed by: AMRAP 14 21 Wall Balls 20/14 14 Burpee Box Jump Overs 24/20 7 Chest to Bar Pullups RX+: Bar Muscle Ups Tuesday Strength: Pause Squat Snatch + Hang Squat Snatch (3 second pause in the hole of first snatch) Every 90 Sec for 12 Minutes Followed by: For Time: 100/80 Cal Row 50 Hang Power Snatch 95/65 25 Strict Handstand Pushups Wednesday Strength: On a 3 Minute clock for 3 sets Power Clean + 2 Push Press + Max Push Jerks Set 1 - 65% of 1RM CJ Set 2 - 70% of 1RM CJ Set 3 - 75% of 1RM CJ Followed by: 4 Sets AMRAP 4 3 Power Clean 155/105 6 Toes to Bar 9 Hand Release Push ups Rest 1:00 between sets RX+: PC 205/145 Thursday Skill: 5 sets :30 L-Sit Hold Rest :30 200 Ft Bear hug Sandbag Carry Rest :30 Followed by: 5 Rounds for Time: 10 Right Arm DB Snatch 50/35 30 Double Unders 10 Left Arm DB Snatch 50/35 30 Double Unders RX+: 70/50 DB Friday Strength: The CrossFit Total 1 RM Back Squat 1 RM Strict Press 1 RM Deadlift *You will have 17 Minutes at each discipline to find a maximum weight Saturday Team of 2 2 Rounds for Time: 2000M Row (Alternate 500M Rows) 100 Wall Ball 20/14 100 Burpees

NOVEMBER 26 TO DECEMBER 1, 2018 – CROSSFIT WEEKLY PREVIEW
Ryan Fulwider| wod| November 25, 2018| 0 Comments

CrossFit Monday: Strength: Snatch Every 2:00 for 10:00 Minutes (5 sets) Power Snatch + Snatch + OHS Followed by: "JT" 21-15-9 Handstand Pushups Ring Dip Push Up   Tuesday: Conditioning: AMRAP 5 10 DB Hang Clean and Jerk 50/35 (switch hands at 5 reps) 10 Deadlift 225/155 10 Box Jumps 24/20 Rest 3:00 AMRAP 5 Max Calorie Bike (or Row) Rest 3:00 AMRAP 5 10 Box Jumps 24/20 10 Deadlift 225/155 10 DB Hang Clean and Jerk 50/35 (switch hands at 5 reps) Rest 3:00 AMRAP 5 Max Calorie Row (Bike) Wednesday: Strength: Every 3 minutes, for 15 minutes (5 sets): 4 Front Squats + 2 Split Jerks Sets 1-3 = 1 rep @ 65% of 1RM Clean & Jerk Sets 4-5 = 1 rep @ 70% of 1RM Clean & Jerk Followed by: 6 Sets of 1 Min on/1 Min off: 6 Clean and Jerks 135/95 Max Double Unders Thursday: Strength/Skill: Team of 2 Kettlebell Swings 55/36 3-6-9-12-15 You go, I go with Partner Immediately into: 1600m Row While Partner Holds Goblet Squat with KB Immediately into: Burpees to a 6" Target 3-6-9-12-15 You go, I go with Partner Friday: Strength: Back Squat 5 X 5 @ 80-85% Then 4 X 1 building to a heavy single Followed by: 10 Rounds for Time 7 Toes to Bar 10 SA KB Overhead Squats at 55/36 (5 each arm) RX+: 10 T2B Saturday: Teams of 3 2000M Row 20 Rope Climbs 60 Burpee Box Jumps 1000M row 10 Rope Climbs 30 Burpee Box Jumps *Partition all work as needed. *Must complete one movement before starting the next.

NOVEMBER 26 TO DECEMBER 1, 2018 – PHOENIX FIT WEEKLY PREVIEW
Ryan Fulwider| wod| | 0 Comments

Phoenix Fit Monday: Conditioning: AMRAP 15 1000M Row* 25 Synchro Plate Ground to OH *Switch every 250M Followed by: 30 Sit ups 50 Ft. Walking Lunge with plate Rest as needed between sets Tuesday: Skill/Strength: 3:00 Stations Station 1 - AMRAP: 8/6 Cals Assault Bike / 15 DB Push Press Rest 1:00 Station 2 - AMRAP: 8/6 Cals Assault Bike / 20 Step ups Rest 1:00 Station 3 - AMRAP: 8/6 Cals Assault Bike / 15 DB Deadlfts Rest 1:00 Station 4 - AMRAP: 8/6 Cals Assault Bike / 20 Step ups Followed by: Accumulate 2:00 in Hollow Hold Rest 1:00 Max Right Side Plank Rest 1:00 Max Left Side Plank Wednesday: Skill: Every 90 seconds, for 15 minutes (5 sets of each): Station 1 – 12 Alternating Reverse Lunges with Kettlebell Farmer’s Carry Station 2 – 15/10 Calories of Assault Bike Followed by: 4 Sets :30 Max DB Strict Press :30 Rest :30 Max Burpees :30 Rest :30 Max Calorie Row Rest 2:00 Thursday: Strength: EMOM 5 20 Alternating DB Jumping Lunges Followed by: AMRAP 20 1:00 Assault Bike 100' DB Front Rack Carry 100' Walking Lunges 100' Bear Crawl 1:00 Glute Bridge Hold Friday: Strength: Every 3:00 for 15:00 Minutes 10 DB Front Squats 12 Calories Assault Bike Followed by: 3 Sets 10 Alternating V-ups 20 Flutter Kicks (1R/1L = 1) 30 Russian Twist (1R/1L = 1) Rest as needed between sets Saturday: In teams of two, alternating movements throughout, complete as many rounds and reps as possible in 30 minutes of: 25 Mountain Climbers 20 Kettlebell Swings 15 Wall Ball Shots 10 Alternating Reverse Lunges with Dumbbells 5 Hanging Leg Raises

WEDNESDAY NOVEMBER 21, 2018
Ryan Fulwider| wod| November 20, 2018| 0 Comments

CrossFit Strength: Press Complex 5 sets 2 Push Press + 1 Split Jerk *Same weight across all 5 sets Followed by: Every 4 Min for 16 Min 3 Min of work with 1 Min of rest Buy in 60 Dubs 16 DB Box Stepovers 50/35 Remaining time: Max DB facing burpees Phoenix Fit Strength: 3 Sets 6/6 Front Foot elevated DB Split Squat Rest 1:00 *DB held in farmer carry position Followed by: Five sets for max reps: With a 3:00 clock Row 500 Meters Max DB Push Presses Rest 3 minutes between sets.

TUESDAY NOVEMBER 20, 2018
Ryan Fulwider| wod| November 19, 2018| 0 Comments

CrossFit Strength: Snatch Every 2:00 on the Minute for 10:00 Power Snatch + Hang Snatch + Overhead Squat Followed by: 5 Rounds for Time: 4 Hang Squat Snatch at (60%, 65%, 70%, 75%, 80%) 8 Box Jumps at 30/24 12 Toes to Bar Rest 2min after each set to adjust weight Phoenix Fit Strength: Thrusters Every 90 seconds for 6 sets 3 Thrusters Followed by: 2 Rounds, 2:00 at each Station Station 1: Max Plate Ground to Overhead 25/15 Station 2: Max Cal Row Station 3: Max Plate Jumps Station 4: Max Cal Row (No rest between stations)

MONDAY NOVEMBER 19, 2018
Ryan Fulwider| wod| November 18, 2018| 0 Comments

CrossFit Conditioning: "Girls, Girls, Girls" Team of 2 0 - 10:00 30-20-10 Thrusters 95/65 Pullups 10:00 - 20:00 30-20-10 Power Cleans 135/95 Ring Dips 20:00 - 30:00 30-20-10 Deadlifts 225/155 HSPU Phoenix Fit Strength: EMOM 10 Odd - 4 DB Box Stepovers Even - 10 Tempo Push ups (2111) Followed by: AMRAP 12 14 DB Snatches 7 Box Jump Overs 5 Burpees

FRIDAY NOVEMBER 16, 2018
Ryan Fulwider| wod| November 15, 2018| 0 Comments

CrossFit Strength: Back Squat On the Minute x 12 (3 Rounds): Minute 1 – 6 Back Squats @ 65% Minute 2 – 4 Back Squats @ 70% Minute 3 – 2 Back Squats @ 75% Minute 4 – Rest Followed by: Every 2min for 10min 10 Thrusters 95/65 10 Bar Facing Burpees *Record each round for time, goal is to sprint Phoenix Fit Skill/Strength: Every 90 seconds, for 18 minutes (3 sets each) of: Station 1 – Left Leg Front-Foot Elevated Split Squats x 8-10 reps (place front foot on a platform approximately 2-4″ higher than back foot) Station 2 – Right Leg Front-Foot Elevated Split Squats x 8-10 reps Station 3 – Barbell Roll-Outs x 8-10 reps Station 4 – Reverse Snow Angels x 15 reps Followed by: For time: 500 Meter Row 50 Wall Ball Shots 500 Meter Row

THURSDAY NOVEMBER 15, 2018
Ryan Fulwider| wod| November 14, 2018| 0 Comments

CrossFit Skill: Handstand Walks Followed by: Partner Work 4 Rounds 5 Muscle Ups 25 Ft. Handstand Walk (4 Wall walks) 200M Partner Sandbag Walk 100 Ft. Walking lunge RX+: 4 Rounds with Double the reps (must do RX movements to do RX+ reps) Phoenix Fit Strength: EMOM 10 3 Push Press Followed by: For Time: 30-20-10 Push Press 60-40-20 Bodyweight Lunges

WEDNESDAY NOVEMBER 14, 2018
Ryan Fulwider| wod| November 13, 2018| 0 Comments

CrossFit Strength: Thruster 12 Minutes to work up to a heavy 3RM Followed by: Every 2:00 for 16:00 20/16 Calorie Row Max Clean and Jerks 135/95 or less = 1 Point 155/105 = 2 Points 185/125 = 3 Points 205/135 = 4 Points 225/155 = 5 Points *Score is total "points" over 8 rounds. *Choose your weight. No weight changes once workout starts or at any point Phoenix Fit Skill: Four sets of: Russian Step-Ups x 10 reps each leg Rest 30 seconds Side Plank x 45 seconds each side Rest 30 seconds 100-Meter Suitcase Carry + Waiter’s Carry (hold a heavy DB or KB at side in suitcase carry, and a lighter DB/KB overhead in waiter’s carry; switch arms at 50-meters) Rest 30 seconds Followed by: Three rounds for time of: 10 Burpees 15 Goblet Squats 20 Jumping Lunges

TUESDAY NOVEMBER 13, 2018
Ryan Fulwider| wod| November 12, 2018| 0 Comments

CrossFit Strength/Skill: Back Squat Tabata - Upon Completion 100 Squats RX+: 95/65 RX: 45/35 Masters RX: Air Squats You have 30 Tabata sections (15:00) to complete the squat section. A tabata is :20 work/:10 rest. Immediately after, the clock will restart at 0:00 and you will begin: "Annie" 50-40-30-20-10 Double Unders Abmat Sit Ups When the clock hits 10:00, immediately start: 120 Overhead Walking Lunges with plate 45/25 *Every time you drop, rest exactly 30 seconds before you can continue lunging Time Cap: 20:00 Phoenix Fit Skill: Every 2 minutes, for 18 minutes (3 sets of each): Station 1 – Supinated-Grip Bent-Over Barbell Row x 8 reps Station 2 – Dumbbell Death March x 20 steps Station 3 – Nose-to-Wall Handstand Hold x 60 seconds Followed by: Every 6 minutes for 18 minutes: Row 500 Meters 30 Kettlebell Swings 15 L-Seated Dumbbell Presses

MONDAY NOVEMBER 12, 2018
Ryan Fulwider| wod| November 11, 2018| 0 Comments

Today, we come together as a community to honor and pay tribute to the lives of three brothers, Jeremy Wise, Ben Wise and Beau Wise – The Three Wise Men. After the September 11th attacks on our country, Jeremy joined the Navy and became a SEAL. Ben, who was already in the Army, became a member of the legendary Green Berets. Beau followed his brothers into the service and joined the Marine Corps Infantry. Together they served over 1,600 days in Iraq and Afghanistan. Tragically, a suicide bomber in Afghanistan killed Jeremy on December 30, 2009. Just over two years later, Ben was killed in a firefight in Afghanistan. When Ben’s last requests were examined, he had asked to be buried in his service uniform next to his brother, Jeremy. Beau Wise remains on active duty in the United States Marine Corps. We honor those who gave their lives in combat on Memorial Day at the end of May. We honor veterans like Jeremy and Ben Wise who gave that “last full measure of devotion.” Today, on Veterans Day, is the when we honor all who served and continue to serve. Those, like Beau, who made it home but deal with the legacy of war daily. Everyday in America, between 22 and 50 veterans commit suicide. Before you finish today’s workout, another veteran will have taken his or her own life. Between 22 and 50 families receive the agonizing call that their loved one has died each day not from “combat,” but from the “peace” that followed. The Three Wise Men Veterans Day Tribute is a national movement to bring our community together to honor and stand with those who survived their combat experience. Our efforts today send a powerful message to our veterans that a loving community supports them and raises funds to assist their transition. Today’s workout is divided into three sections – one in honor of Jeremy, one for Ben and one for Beau. As you work through them, think about the struggles and sacrifices of our returning veterans. For them, we all come together on this day. These warriors fought for our country. Now it is our turn to fight for them. CrossFit Strength: 15 Minutes to work up to a 1RM Hang Snatch Followed by: "Three Wise Men" Three AMRAPs in 16 minutes: AMRAP in 4 minutes 5 Hang Squat Snatch (135/95 lb) 10 Bar-Facing Burpees Rest 2 minutes Then, AMRAP in 4 minutes 10 Power Cleans (135/95 lb) 20 Pull-Ups Rest 2 minutes Then, AMRAP in 4 minutes 15 Box Jump-Overs (24/20 in) 30 Wall Ball Shots (20/14 lbs) The “Scaled” version uses a 95/65 lb barbell The “Elite” version uses a 185/135 lb barbell Phoenix Fit Skill: 5 Sets 12 Double Kettlebell RDL :30 Hollow Hold after each set Rest 1:30 Followed by: "Three Wise Men" Three AMRAPs in 16 minutes: AMRAP in 4 minutes 5 DB Snatches 10 Burpees over DB Rest 2 minutes Then, AMRAP in 4 minutes 10 DB Power Cleans 20 Ring Rows or Renegade Rows Rest 2 minutes Then, AMRAP in 4 minutes 15 Box Jump-Overs 30 Wall Ball Shots

FRIDAY NOVEMBER 9, 2018
Ryan Fulwider| wod| November 8, 2018| 0 Comments

CrossFit Strength: Back Squat: 5 reps @ 55% 3 reps @ 65% 1 rep @ 75% 1 rep @ 85% 1 rep @ 90% 1 rep @ 95% 1 rep @ 101-102% * Set 8 (optional) – Exceed Set 7 weight Rest as needed, but at least 3 minutes between sets of singles. Followed by: AMRAP 10 10 DB Push Presses 50/35 50ft DB Front Rack Walk 10 Pull-Ups RX+: Overhead Walk, Chest to Bar Phoenix Fit Conditioning: Every 2 minutes, for 30 minutes: Station 1 – 400/300 Meter Row Station 2 – 30 Box Dips Station 3 – 20/15 Calories Assault Bike Station 4 – 15 Hanging Leg Raises Station 5 – 10 Renegade Rows (Push-Up, Row Left, Push-Up, Row Right = 1 rep)

THURSDAY NOVEMBER 8, 2018
Ryan Fulwider| wod| November 7, 2018| 0 Comments

CrossFit Skill: 3 sets: In 2 Minutes 1:00 Assault Bike In remaining time do max reps of your choice movement A. Ring Muscle Ups B. Double Unders C. Wallballs D. Pistols Rest 2:00 between sets *score is total reps Assault Bike + reps choice movement Followed by: Every 10 Minutes for 30 Minutes: 500m row 15 burpees 400m run or 25/20 Cal Assault Bike 10 burpees *Each round is meant to be a full sprint. Score your three rounds on the board Phoenix Fit Strength: Deadlift EMOM 8 8 Deadlifts For Time: 15-12-9-6-3 Calorie Row Kettlebell Swing Rest 2:00 15-12-9-6-3 Kettlebell Deadlift Up/down

WEDNESDAY NOVEMBER 7, 2018
Ryan Fulwider| wod| November 6, 2018| 0 Comments

CrossFit: Strength: In 15 Minutes work up to a heavy complex: Snatch + Hang Snatch + TNG Snatch Followed by: For Time: 20/15 Cal Row 20 Squat Snatches at 135/95 20/15 Cal Row 30 Front Rack Lunges at 135/95 20/15 Cal Row 30 HSPU Time Cap: 15 Minutes RX+: 155/105 Masters RX: 115/80 Phoenix Fit: Skill: Five sets for max reps of: 45 seconds of L-Seated Dumbbell Presses Rest 45 seconds 45 seconds of Double Under Practice Rest 45 seconds Followed by: 2 sets 2 Rounds For Time: 10M Shuttle Sprint 50 Single Unders (30 Double Unders) 300M Row Rest 2:00 between sets *Each "set" is 2 rounds of the work. Then rest 2:00 and repeat 2 rounds

TUESDAY NOVEMBER 6, 2018
Ryan Fulwider| wod| November 5, 2018| 0 Comments

CrossFit:

Strength: “Overhead Party” EMOM *Add 5 lbs each minute 1 Shoulder Press -when you fail Shoulder Press, on your next minute move to- 1 Push Press -when you fail Push Press, on your next minute move to- 1 Push Jerk -when you fail Push Jerk, on your next minute move to- 1 Split Jerk -when you fail Split Jerk, you are done- *Start at least 100 pounds under your max Split Jerk *Cap at 25 Minutes Followed by: Team of 2 *Alternating movements 12 Rounds Total 15 Wall Balls 20/14 10 Toes to Bar 5 Box Jumps 30/24 *Partner 1 does 15 WB, Partner 2 does 10 T2B, Partner 1 does 5 Box Jumps, Partner 2 does 15 WB, etc. until 12 total rounds are complete.

Phoenix Fit:

Skill: EMOM 15 Min 1 - 10 Up/Downs Min 2 - 12 DB Thrusters Min 3 - 1 Suicide Sprint Followed by: 7 Rounds for Time: 7 Box Jumps 7 Wall Balls 7 Kettlebell Swings


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