June 17th, Urban Warfit Crossfit, Phoenix AZ

Traveled to Phoenix Arizona this week and was able to visit Urban Warfit Crossfit for a WOD (www.urbanwarfit.com) Our trainer for the WOD was Roman Cereceres.  Pretty good sign of what was to come when you walk in and your coach is squat cleaning the weight you will soon be deadlifting!

I got to train with a really fun group of folks. (as you can tell from the picture below)  The warm up, skill, strength, and WOD took the entire hour.  Things were organized very well to ensure we had time.

Skill:

Double Unders - 5 x 30 seconds - Rest 30 seconds

1) Strength: Snatch

1×5, Rest 2 minutes, 1×5, Rest 2 minutes
1×3, Rest 90 seconds, 1×3, Rest 90 seconds
1×1, Rest 60 seconds, 1×1
 75,80,85%

2) Strength: Deadlifts
1×5, Rest 2 minutes, 1×5, Rest 2 minutes
1×3, Rest 90 seconds, 1×3, Rest 90 seconds
1×1, Rest 60 seconds, 1×1
75,80,85%

WOD - 3 Rounds, 12 min cap

10 Power Snatches 135/95
60 Double Unders
15 Toes to Bar

After WOD transitions immediately into:

20 Push Ups (wide grip)
50 Mountain Climbers, each leg
50 Jumping Jacks
50 Butterfly Sit Ups
20 Push Ups (Close Grip)

Totally smoked and completely drenched, but had a great time!  Definitely visit when you come to Phoenix!