Saturday 4.23.16
April 22, 2016

Saturday 4.23.16


Main WOD:

AMRAP 4:
200m Run
Max Rep Deadlift (135/95)
Rest 2 min

AMRAP 4:
200m Run
Max Rep Wall Ball (20/14)
Rest 2 min

AMRAP 4:
200m Run
Max Rep Row Cal
Rest 2 min

AMRAP 4:
200m Run
Max Rep Power Snatch (135/95)
Rest 2 min

Scaled WOD:

AMRAP 4:
200m Run
Max Rep Hollow Rock
Rest 2 min

AMRAP 4:
200m Run
Max Rep Wall Ball (20/14)
Rest 2 min

AMRAP 4:
200m Run
Max Rep Row Cal
Rest 2 min

AMRAP 4:
200m Run
Max Rep DB/KB Snatch
Rest 2 min

Important Box Announcements!

Smoothies are Here!!

Andie’s Coffee is now offering five delicious smoothies, along with pre-workout and recovery drinks! Even though Andie’s is currently closed at 5:00 p.m. Tuesday through Friday, you can place your order and your drink or smoothie will be waiting for you in the CrossFit kitchen refrigerator. Otherwise, just stop in at Andie’s during their normal business hours! All you need to do is use the order form below and we will process your order. Crossfit will charge your Zen Planner account for your drink order. How easy is that?!

Click here to order or  for more information.

Warrior Protection (Formerly, CrossFit Defense)

We are excited to announce that we have partnered with Peaceful Warrior Martial Arts (http://www.peacefulwarriorphx.com) to expand our CrossFit Defense program! If you are new or curious about getting started, this is a great time to get involved! Classes are scheduled on Tuesdays at 6:30 p.m. at CrossFit Chaparral and Saturday at 11:40 at Peaceful Warrior.

Here is a sample of the type of techniques you will be learning.
https://www.youtube.com/watch?v=f2nSwkq6fq0Classes are $20 per month for Tuesdays!

Please let Frank (frank@crossfitchaparral.com) know if you have any questions.

April 21, 2016

Friday, 4.22.16


Main WOD:

Lift:
Find your 5 RM Thruster

WOD:
Chipper
21 Cal Assult Bike
18 Push Press (135/95)
15 Burpee
12 D-Ball over shoulder
9 Muscle Ups (ring/bar) or 12 C2B or 15 Pullups

Scaled WOD:

Lift:
EMOM 15
10 Weight Box Step-ups

WOD:
Chipper
21 Cal Row
18 HRPU
15 Burpee
12 D-Ball over shoulder
15 Ring Rows

Important Box Announcements!

Smoothies are Here!!

Andie’s Coffee is now offering five delicious smoothies, along with pre-workout and recovery drinks! Even though Andie’s is currently closed at 5:00 p.m. Tuesday through Friday, you can place your order and your drink or smoothie will be waiting for you in the CrossFit kitchen refrigerator. Otherwise, just stop in at Andie’s during their normal business hours! All you need to do is use the order form below and we will process your order. Crossfit will charge your Zen Planner account for your drink order. How easy is that?!

Click here to order or  for more information.

Warrior Protection (Formerly, CrossFit Defense)

We are excited to announce that we have partnered with Peaceful Warrior Martial Arts (http://www.peacefulwarriorphx.com) to expand our CrossFit Defense program! If you are new or curious about getting started, this is a great time to get involved! Classes are scheduled on Tuesdays at 6:30 p.m. at CrossFit Chaparral and Saturday at 11:40 at Peaceful Warrior.

Here is a sample of the type of techniques you will be learning.
https://www.youtube.com/watch?v=f2nSwkq6fq0Classes are $20 per month for Tuesdays!

Please let Frank (frank@crossfitchaparral.com) know if you have any questions.

April 20, 2016

Thursday, 4.21.16


 

Main WOD:

Cash in: 400m KB Farmers Carry WOD: 3 Rounds for Time: 5 Wall Walks 15 TTB 25 KBS (1.5/1p) Cash Out: 400m Sled Pull  

Scaled WOD:

Same as Main WOD with traditional movement scales

 

Important Box Announcements!

Smoothies are Here!!

Andie’s Coffee is now offering five delicious smoothies, along with pre-workout and recovery drinks! Even though Andie’s is currently closed at 5:00 p.m. Tuesday through Friday, you can place your order and your drink or smoothie will be waiting for you in the CrossFit kitchen refrigerator. Otherwise, just stop in at Andie’s during their normal business hours! All you need to do is use the order form below and we will process your order. Crossfit will charge your Zen Planner account for your drink order. How easy is that?! Click here to order or  for more information.

Warrior Protection (Formerly, CrossFit Defense)

We are excited to announce that we have partnered with Peaceful Warrior Martial Arts (http://www.peacefulwarriorphx.com) to expand our CrossFit Defense program! If you are new or curious about getting started, this is a great time to get involved! Classes are scheduled on Tuesdays at 6:30 p.m. at CrossFit Chaparral and Saturday at 11:40 at Peaceful Warrior. Here is a sample of the type of techniques you will be learning. https://www.youtube.com/watch?v=f2nSwkq6fq0Classes are $20 per month for Tuesdays! Please let Frank (frank@crossfitchaparral.com) know if you have any questions.

April 19, 2016

Wednesday, 4.20.16


Main WOD:

Oly:
Squat Clean Complex
Dynamic Effort
6 Minutes (0:30 on 0:30 off)
1 High Hang Squat Clean
1 Hang Squat Clean
1 Squat Clean

WOD:
18-15-12-9-6
Squat Clean (95/65)
Box Jump (24/20)

*FB 115/75

Scaled WOD:

Row:
12 min:
0:30 on/0:30 off
MAX effort.

WOD:
18-15-12-9-6
KB Lunges (R-L is 1 rep)
Box Jump

Important Box Announcements!

Smoothies are Here!!

Andie’s Coffee is now offering five delicious smoothies, along with pre-workout and recovery drinks! Even though Andie’s is currently closed at 5:00 p.m. Tuesday through Friday, you can place your order and your drink or smoothie will be waiting for you in the CrossFit kitchen refrigerator. Otherwise, just stop in at Andie’s during their normal business hours! All you need to do is use the order form below and we will process your order. Crossfit will charge your Zen Planner account for your drink order. How easy is that?!

Click here to order or  for more information.

Warrior Protection (Formerly, CrossFit Defense)

We are excited to announce that we have partnered with Peaceful Warrior Martial Arts (http://www.peacefulwarriorphx.com) to expand our CrossFit Defense program! If you are new or curious about getting started, this is a great time to get involved! Classes are scheduled on Tuesdays at 6:30 p.m. at CrossFit Chaparral and Saturday at 11:40 at Peaceful Warrior.

Here is a sample of the type of techniques you will be learning.
https://www.youtube.com/watch?v=f2nSwkq6fq0Classes are $20 per month for Tuesdays!

Please let Frank (frank@crossfitchaparral.com) know if you have any questions.

April 18, 2016

Tuesday, 4.19.16


Main WOD:

Daniel

For time:
50 Pull-ups
400 meter run
95 pound Thruster, 21 reps
800 meter run
95 pound Thruster, 21 reps
400 meter run
50 Pull-ups

Scaled WOD:

Scaled “Daniel”

For time:
50 Ring rows
400 meter run
28 Wall Ball
800 meter run
28 Wall Ball
400 meter run
50 Ring rows

Important Box Announcements!

Smoothies are Here!!

Andie’s Coffee is now offering five delicious smoothies, along with pre-workout and recovery drinks! Even though Andie’s is currently closed at 5:00 p.m. Tuesday through Friday, you can place your order and your drink or smoothie will be waiting for you in the CrossFit kitchen refrigerator. Otherwise, just stop in at Andie’s during their normal business hours! All you need to do is use the order form below and we will process your order. Crossfit will charge your Zen Planner account for your drink order. How easy is that?!

Click here to order or  for more information.

Warrior Protection (Formerly, CrossFit Defense)

We are excited to announce that we have partnered with Peaceful Warrior Martial Arts (http://www.peacefulwarriorphx.com) to expand our CrossFit Defense program! If you are new or curious about getting started, this is a great time to get involved! Classes are scheduled on Tuesdays at 6:30 p.m. at CrossFit Chaparral and Saturday at 11:40 at Peaceful Warrior.

Here is a sample of the type of techniques you will be learning.
https://www.youtube.com/watch?v=f2nSwkq6fq0Classes are $20 per month for Tuesdays!

Please let Frank (frank@crossfitchaparral.com) know if you have any questions.

April 17, 2016

Monday, 4.18.16


Main WOD:

Lift:
Overhead Squat
E2MOM 14
Max Effort on each set
5-5-3-3-3-1-1

WOD:
AMRAP 7
Max Double Unders
with
2 Turkish Get-ups at the top of every minute

Scaled WOD:

Lift:
Squat Therapy
EMOM 6
5 excellent squats facing a wall (squat therapy)
Rest 1 Minute
EMOM 6
10 Goblet Squats

WOD:
AMRAP 7
Max Double Unders
with
2 Turkish Get-ups at the top of every minute

Important Box Announcements!

Smoothies are Here!!

Andie’s Coffee is now offering five delicious smoothies, along with pre-workout and recovery drinks! Even though Andie’s is currently closed at 5:00 p.m. Tuesday through Friday, you can place your order and your drink or smoothie will be waiting for you in the CrossFit kitchen refrigerator. Otherwise, just stop in at Andie’s during their normal business hours! All you need to do is use the order form below and we will process your order. Crossfit will charge your Zen Planner account for your drink order. How easy is that?!

Click here to order or  for more information.

Warrior Protection (Formerly, CrossFit Defense)

We are excited to announce that we have partnered with Peaceful Warrior Martial Arts (http://www.peacefulwarriorphx.com) to expand our CrossFit Defense program! If you are new or curious about getting started, this is a great time to get involved! Classes are scheduled on Tuesdays at 6:30 p.m. at CrossFit Chaparral and Saturday at 11:40 at Peaceful Warrior.

Here is a sample of the type of techniques you will be learning.
https://www.youtube.com/watch?v=f2nSwkq6fq0Classes are $20 per month for Tuesdays!

Please let Frank (frank@crossfitchaparral.com) know if you have any questions.