CrossFit in Scottsdale, Paradise Valley | CrossFit Magna

May Schedule

Our May schedule features two new class times - Thursday at 5:30 and Friday at 5:00. As our program continues to grow, we will continue to add classes and tweak our schedule. If you have comments or suggestions on the schedule (or on anything related to our program) please feel free to talk to a coach before or after class.

Please also note the schedule changes for the first week of May to accommodate our athletes and coaches traveling to Colorado for the 2012 Southwest Regionals. You can follow the Regional events on our Facebook page (Facebook. com/CrossFitMagna) and on the CrossFit Games website (Games.CrossFit.com).

 

2012.04.30 - WOD

Strength
Clean  5x3
Jerk 5x3

WOD
1 mile run
- rest 2 minutes -
max push-ups in 2 minutes

2012.04.28 - WOD

Strength
Thrusters  5x3

WOD
1000m row
    21-15-9
    Pull-ups
    Plate Ground to OH
800m run

2012.04.27 - WOD

Strength
Deadlift  5x3

WOD
3 Rounds of:
400m run
6 Deadlift (155/103#)
6 Hang Clean (155/103#)
6 Push Press/Jerk  (155/103#)

* Log time to Journals *

2012.04.26 - WOD

Strength
Make-up: Back Squat, Floor Press, Snatch
- or -
Overhead Squat  5x3

WOD
5 x 500m row (rest 2:00 minutes between intervals)

* Log fastest and slowest times to Journals *

 

2012.04.25 - WOD

Strength
Floor Press  7x1
* All Students find a 1 rep max! *

WOD
Run 800 meters
10 rounds of the couplet:
Sit-up, 10 reps
Burpee, 10 reps
Run 800 meters

* Log time to Journals *

2012.04.24 - WOD

Strength
Snatch  5x3

WOD
CrossFit
10 minute AMRAP
3 Pull-ups
6 DB Push Press
9 Squats

Competitor
10 minute AMRAP
3 Hang Clean (155/93#)
6 HSPU
9 Squats

* Log time to Journals *

2012.04.23 - WOD

Strength
Back Squat  5x5

WOD
Tabata
- Wall balls
- Box Overs
- Push-ups

* Record your lowest score for each of the exercises *

 

2012.04.21 - WOD

Strength
REST

Skill
10 minutes on the minute of:
30 second handstand hold -OR- 3 HSPU

WOD

4 rounds of:
10 DB snatch (one-arm / alternating every rep)
100 m sprint

2012.04.20 - WOD

Strength
Back Squat  3x10

WOD
CrossFit
3 Rounds of:
20 Back Squat
20 Sit-ups
50 Jump Rope

Competitor
20 Back Squat (135/93#)
20 Toes to Bar
20 Double Unders
20 Front Squat (115/83#)
20 Toes to Bar
20 Double Unders
20 Overhead Squat (95/63#)
20 Toes to Bar
20 Double Unders

* Log time to Journals. Buy a Journal. Pay for your Journal! *

Upcoming Events & Schedule Reminders

There will be Nutrition Q&A this Saturday at 11:30 followed by a very educational trip to Trader Joe's with Coach BK. See how our very own 3 Time Regional Qualifier shops and eats. We will cover eating to be stronger and eating to be leaner. This is a great chance to get your spouse, roommate, or friend involved in some of your healthy habits!

We will have Open Gym tonight from 5:30-6:30 and tomorrow from 5:00-6:00. Open Gym is a great time to make up a WOD from earlier in the week or work on a strength or skill that has been holding you back. This is also a good time to do some goal setting with a coach.

Finally, our Regional travel plans have been finalized. Regionals are May 4-6 in Castle Rock, CO. If you are planning on traveling to Colorado please let BK or Katie know ASAP.

2012.04.19 - WOD

Strength
Make-up: Deadlift, Clean & Jerk, Floor Press

WOD
Beginner
1600m row
100 squats

Advanced
2000m row
50 pistols

* Log time to Journals *

NEW JOURNALS HAVE ARRIVED!
THEY ARE $15.00. PLEASE TALK TO A COACH!

2012.04,18 - WOD

Strength
Clean & Jerk  5x1

WOD
Beginner
10 min AMRAP
Push Press
* 5 burpees on the minute

Advanced
100 Push Press
* 5 burpees on the minute - 20 min time cap

-- Compare to 2011.03.23 -- 

 

2012.04.17 - WOD

Strength
Floor Press - 5, 5, 5, 3, 1

WOD
5 X 400m repeats (one minute rest between)

2012.04.16 - WOD

6 A.M. CLASS:
Strength
Deadlift - 5X1

WOD
With a partner - 10 rounds of:

150m row
10 pull-ups
(beginners do 10 push-ups instead of pull-ups)

PM CLASSES:
With a partner, alternating minutes for 20 minutes:

1 snatch pull from low hang (just above the knees)
1 hang power snatch
1 hang snatch

FINISHER:  1000m row for time

2012.04.14 - WOD

Strength
Thruster - 5X1

WOD
1 mile run
50 sit-ups
50 KB swings (53/35)
50 supermans
50 SDHP (53/35)
50 goblet squats (53/35)

2012.04.13 - WOD

Strength
Snatch - 5x1

WOD 
"Chief"

5 rounds, 3 minutes work - 1 minute rest
3 Power Clean (135/95)
6 Push-Ups
9 Squats

 

2012.04.12 - WOD

Strength
Make-Up - Back Squat, Floor Press, Clean & Jerk

WOD
Beginner - 10 min jump rope (5 push-ups, 5 sit-ups, 5 squats on every miss)

Intermediate - 10, 20, 30, 40, 50, 40, 30, 20, 10 unbroken jump rope

Advanced - "Flight Simulator"
5 , 10, 15 to 50 to 15, 10, 5 unbroken double unders

2012.04.11 - WOD

Strength
Back Squat  5,5,5,3,1

WOD
21-15-9
Back Squat
KB Swings

* Compare your times to those posted on the mainsite on 2012.03.26 *

2012.04.10 - WOD

STRENGTH
Floor Press  5x3

WOD

Advanced - "Blake"
4 Rounds of:
100 ft. walking lunge (45/25#)
30 Box Jumps (24/20#)
20 Wallballs (20/14#)
10 HSPU

Beginner
3 Rounds of:
100 ft. walking lunge
20 Box Jumps
10 Wallballs

U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, GA, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, VA, was killed September 21, 2010, in a helicopter crash during combat operations in the Zabul province of Afghanistan.

McLendon is survived by his wife Kate McLendon, his parents David and Mary-Ann McLendon, his brother Chris McLendon, and his sister Kelly Lockman.

First posted November 13 2010

2012.04.09 - WOD

STRENGTH
Clean & Jerk  5x2

WOD

Beginner
5 Rounds of:
400m run
10 Push Press
10 Squats

Advanced - "Coe"
10 Rounds of:
10 Thrusters (95/63#)
10 Ring push-ups

Army Sgt. Keith Adam Coe, 30, of Auburndale, FL, assigned to the 1st Battalion, 37th Field Artillery Regiment, 3rd Stryker Brigade Combat Team, 2nd Infantry Division, Joint Base Lewis-McChord, WA, died April 27th, 2010, in Khalis, Iraq, of wounds sustained when enemy forces attacked his unit with an explosive device.

He is survived by his wife Katrina Coe, two sons, Killian and Keith Jr., and daughter, Klover.

First posted 12 Aug 2010

 

2012.04.07 - WOD

Strength
Deadlift  5x2

WOD - "DIANE"
21-15-9
Deadlift
HSPU

-or-

5 x 25m heavy Prowler push

* Diane is a CrossFit benchmark. Be sure to log your time as we will repeat this WOD * 

2012.04.06 - WOD

Strength
Thrusters  5x2

WOD - "Bull"
2 Rounds of:
200 Double Unders
50 Overhead Squats
50 Pull-ups
1 mile run

Intermediate:
1 Round of:
200 Double Unders
50 Overhead Squats
50 Pull-ups
1 mile run

Beginner:
2 Rounds of:
100 Jump rope
25 Overhead Squats
25 Jumping Pull-ups
800m run

* Log time to Journals *

U.S. Marine Corps Captain Brandon "Bull" Barrett, 27, of Marion, IN, assigned to the 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based out of Camp Lejeune, NC, was killed on May 5, 2010, while supporting combat operations in Helmand Province, Afghanistan.

He is survived by his parents Cindy and Brett Barrett, his sisters Ashley and Taylor Barrett, his brother Brock Barrett, and his grandmother Carmen Johnson.

First posted December 26 2010

2012.04.05 - WOD

Strength
Make-up: Back Squat, Floor Press, Snatch
- or -
Weighted Pull-ups  10x3

WOD
7 Rounds of:
7 KB Swings
7 Box Jumps

* Log times to Journals *

 

2012.04.04 - WOD

Strength
Snatch  5x2

WOD
6 Rounds of:
1 min row for calories
1 min pull-ups (muscle-ups) for reps

* Score is calories rowed plus pull-up reps *

 

2012.04.03 - WOD

Strength
Back Squat  5x3

WOD - "HELTON"
3 Rounds of:
800m run
30 DB Squat Cleans
30 Burpees

beginners:
3 Rounds of:
400m run
20 goblet squats
20 burpees

U.S. Air Force Security Forces 1st Lt. Joseph D. Helton, 24, of Monroe, GA, assigned to the 6th Security Forces Squadron at MacDill Air Force Base in Tampa, FL, was killed September 8th, 2009, while on a mission near Baghdad, Iraq, when an improvised explosive device detonated near his vehicle.

Helton is survived by his mother, Jiffy Helton.

First posted 9 September 2010

 

2012.04.02 - WOD

Strength
Floor Press  5x5

WOD
50 Double Unders
50 Sit-ups
5 Snatch (135/95#)
40 Double Unders
40 Sit-ups
4 Snatch (135/95#)
30 Double Unders
30 Sit-ups
3 Snatch (135/95#)
20 Double Unders
20 Sit-ups
2 Snatch (135/95#)
10 Double Unders
10 Sit-ups
1 Snatch (135/95#)

* Log time to Journals *