CrossFit Luke

CrossFit Luke Wednesday WOD

2012-01-31T22:41:00.000-07:00

http://www.youtube.com/watch?v=8TuMlkkgX4E

Wednesday 120201

WARM-UP

CROSSFIT LUKE STANDARD WARM-UP

TRAINING

SQUAT SNATCH

WOD

FOR TIME:

21 - 15 - 9

SQUAT SNATCH @ 95LBS

CHEST TO BAR

Post time to comments

CrossFit Luke Tuesday WOD

2012-01-31T00:01:00.000-07:00

Tuesday 120131

WARM-UP

STANDARD CROSSFIT LUKE WARM-UP

TRAINING

BACK EXTENSION

WOD

FOR TIME:

1000 M ROW

21 - 15- 9

FRONT SQUAT - WEIGHT OF YOUR CHOOSING

BACK EXTENSION

POST TIME TO COMMENTS

CrossFit Luke Monday WOD

2012-01-29T23:52:00.000-07:00

http://www.youtube.com/watch?v=QgghNOUjOK8

Monday 120130

WARMUP

CROSSFIT LUKE WARMUP ON BOARD

TRAINING

TABATA TIMING

WOD

FOR TIME:

"TABATA SOMETHING ELSE"

TABATA = 20 SECS WORK/10 SECS REST

8 RNDS OF:

PULL-UPS

PUSH-UPS

SIT-UPS

AIR SQUATS

Post amounts to comments

CrossFit Luke Sunday WOD

2012-01-29T01:20:00.004-07:00

http://www.youtube.com/watch?v=ccpjTyTpxVM&list=LLVvx8E3Dwg-TwafskfsbLcA&index=1&feature=plpp_video

Sunday 120129

CrossFit Luke Hike

Location: Camelback Mountatin, Echo Canyon

Time: 0915

Leaving from Park & Ride 99th Ave and Glendale

See you there

2012-01-28T01:13:00.000-07:00

http://www.dummies.com/how-to/content/what-legwork-and-stride-mean-to-running.html

Saturday 120128

WARMUP

CROSSFIT LUKE STANDARD WARM-UP

TRAINING

PROPER STRIDE

WOD

FOR TIME:

RUN 5k

Post time to comments

CrossFit Luke Friday WOD

2012-01-26T22:41:00.001-07:00

Friday 120127

WARMUP

STANDARD CROSSFIT LUKE WARMUP

TRAINING

DEADLIFT

WOD

FOR TIME AND AMOUNT

3 SETS OF:

1 - 10 DEADLIFT

1 - 20 DEADLIFT

1 - 30 DEADLIFT

Post time and amounts to comments

CrossFit Luke Thursday WOD

2012-01-25T23:10:00.000-07:00

Thursday 120126

WARMUP

STANDARD CROSSFIT LUKE WARMUP

TRAINING

KETTLEBELL SUMO DEADLIFT HIGH PULLS

WOD

5 RNDS FOR TIME OF:

30 KETTLEBELL SWINGS @ 35LBS

15 SUMO DEADLIFT HIGH PULLS @ 95LB BAR

4 BURPEES EVERY MINUTE

Post time to comments

CrossFit Luke Moving Update

2012-01-24T22:39:00.001-07:00

To all;

As of Weds 25 we will be moved to the tent for REAL this time, morning classes in building 700, then 1100 on I’ll be in the tent. We have the whole tent not sharing with aerobics!!!

Sherri Biringer

CrossFit Luke Wednesday WOD

2012-01-24T22:36:00.000-07:00

http://www.youtube.com/watch?v=xjPXJ3vHUvY

Wednesday 120125

WARM-UP

CROSSFIT LUKE STANDARD WARM-UP

TRAINING

TOES 2 RINGS

WOD

FIT 2 FIGHT THROWDOWN

HERO WOD

"LEDESMA"

20 MIN AMRAP OF:

15 HANDSTAND PUSH-UPS

10 TOES 2 RINGS

15 MED BALL CLEANS

Post amount to comments

CrossFit Luke Moving Update

2012-01-23T22:26:00.004-07:00

To all,

As of right now we are not moving not to say we aren’t but someone changed their minds. So continue coming to our gym till further notice.

Christians farewell will be Feb 10th noonish we will be having a gathering a present him with his ball and vest, if you would like to donate we are half way there to our total please drop off money to myself Matt Corcoran, Chris Eckroth. We will be roasting him if you have anything to say about our wonderful President. Please feel free. Thank you, Sherri

Sherri Biringer
Fitness Specialist Supervisor
Personal Trainer/Crossfit Instructor

CrossFit Luke Tuesday WOD

2012-01-23T22:11:00.003-07:00

http://www.youtube.com/watch?v=-ceM4HHukhE

Tuesday 120124

WARM-UP

STANDARD CROSSFIT LUKE WARM-UP

TRAINING

ROWING

WOD

FOR TIME:

4 RNDS OF:

500 M ROW

REST 3 MIN BETWEEN SETS

Post time to comments

CrossFit Luke Moving Announcement

2012-01-23T14:44:00.001-07:00

ATTENTION:

Warrior Training classes

As of Jan 24 2012

Moved to Combat Pt center

Classes will be held at the Combat Pt center

0600-1600

We apologize for the inconvience!!

Thank you for your patronage and support,

Fitness Center Staff

CrossFit Luke Monday WOD

2012-01-23T01:21:00.000-07:00

Monday 120123

WARMUP

CROSSFIT LUKE WARMUP ON BOARD

TRAINING

THRUSTERS

WOD

3 RNDS FOR TIME:

“JACKIE”

ROW 1000M

50 THRUSTERS (45/25)

30 PULLUPS

Post time to comments

CrossFit Luke Sunday WOD

2012-01-22T01:47:00.000-07:00

Picture byAirman 1st Class David Owsianka
Lt. Col. Travis Rex, 21st Fighter Squadron director of operations, climbs up an obstacle Saturday during the Tough Mudder event held at the Mesa Proving Grounds.

Sunday 120122

CrossFit Luke Hike

Location: Camelback Mountatin, Echo Canyon

Time: 0915

Leaving from Park & Ride 99th Ave and Glendale

See you there

CrossFit Luke Announcement

2012-01-21T03:15:00.003-07:00

FYI: Word is out, the CrossFit Luke Gym/Warrior Fitness Center will close next Wednesday and be moved to the Warrior PT Center (tent). More to come.

CrossFit Luke Saturday WOD

2012-01-21T03:07:00.000-07:00

Saturday 120121

WARMUP

CROSSFIT LUKE STANDARD WARM-UP

TRAINING

BACKWARD RUNNING

WOD

FOR TIME:

800 M BACKWARD RUN

Post time to comments

CrossFit Luke Friday WOD

2012-01-19T22:35:00.000-07:00

Friday 120120

WARMUP

STANDARD CROSSFIT LUKE WARMUP

TRAINING

TURKISH GET-UPS

WOD

5 RNDS FOR TIME:

15 TURKISH GET-UPS USING A 55LB KETTLEBELL

25 GHD SIT-UPS

Post time to comments

CrossFit Luke Thursday WOD

2012-01-18T22:27:00.000-07:00

http://vimeo.com/6273029

Thursday 120119

WARMUP

STANDARD CROSSFIT LUKE WARMUP

TRAINING

SUMO DEADLIFT HIGH PULL

WOD

FOR TIME:

21 - 15 - 9

BOX JUMPS

KETTLEBELL SWINGS @ 1.5 POOD

SUMO DEADLIFT HIGH PULL @ 75LBS

Post time to comments

CrossFit Luke Wednesday WOD

2012-01-17T22:53:00.000-07:00

Wednesday 120118

WARM-UP

CROSSFIT LUKE STANDARD WARM-UP

TRAINING

AIR SQUATS

WOD

4 RNDS FOR TIME:

400 M RUN

50 AIR SQUATS

Post time to comments

CrossFit Luke Tuesday WOD

2012-01-17T00:03:00.000-07:00

http://www.youtube.com/watch?v=ydeCu7W1VRc

Tuesday 120117

WARM-UP

STANDARD CROSSFIT LUKE WARM-UP

TRAINING

CLEAN AND JERKS

WOD

FOR TIME:

"GRACE"

30 CLEAN AND JERKS @135LBS

Post time to comments

CrossFit Luke Monday WOD

2012-01-16T01:05:00.002-07:00

Mat, Stephen and Charlotte at Tough Mudders

Monday 120116

WARMUP

STANDARD CROSSFIT LUKE WARMUP

TRAINING

PICK AN EXERCISE YOU FEEL YOU NEED TO IMPROVE ON

WOD

CROSSFIT LUKE GYM WILL BE CLOSED FOR MLK HOLIDAY

MAKE TIME UP FOR ANY MISSED WOD

CrossFit Luke Sunday WOD

2012-01-15T03:50:00.000-07:00

From CrossFit Royal Guards, The Danish Army

Sunday 120115

CrossFit Luke Hike

Location: Camelback Mountatin, Echo Canyon

Time: 0915

Leaving from Park & Ride 99th Ave and Glendale

See you there

CrossFit Luke Saturday WOD

2012-01-14T01:05:00.004-07:00

http://www.military.com/military-fitness/workouts/prepare-yourself-for-boot-camp

Saturday 120114

WARMUP

CROSSFIT LUKE STANDARD WARM-UP

TRAINING

PACING

WOD

FOR TIME:

1 MILE RUN

Post time to comments

CrossFit Luke Friday WOD

2012-01-12T22:47:00.001-07:00

Friday 120113

WARMUP

STANDARD CROSSFIT LUKE WARMUP

TRAINING

DUMBBELL POWER SNATCH

WOD

FOR AMOUNT:

ROW 1000 M

25 PUSH-UPS

30 GHD SIT-UPS

35 BACK EXT

40 ONE HANDED DUMBBELL SNATCHES @ 50LBS - ALTER HANDS

45 PULL-UPS

50 WALKING LUNGES

Post amount to comments

CrossFit Luke Thursday WOD

2012-01-12T01:21:00.000-07:00

Thursday 120112

WARMUP

STANDARD CROSSFIT LUKE WARMUP

TRAINING

BACK SQUATS

WOD

FIVE RNDS FOR TIME:

6 BACK SQUATS

RUN 400 M

Post time to comments

CrossFit Luke Wednesday

2012-01-11T05:59:00.002-07:00

http://www.youtube.com/watch?v=ku-eOGXScOQ
20120111
WARMUP
STANDARD CROSSFIT LUKE WARMUP
TRAINING
BOTTOM TO BOTTOM SQUAT
WOD
TABATA
BOTTOM TO BOTTOM SQUATS
SIT-UPS
BURPEES
Post amounts to comments

CrossFit Luke Tuesday WOD

2012-01-09T22:57:00.000-07:00

Tuesday 120110

WARM UP

LUKE CROSSFIT STANDARD WARM-UP

TRAINING

GHD SIT-UP

WOD

FOR TIME:

21-15-9

POWER CLEANS @ 135LBS

GHD SIT-UPS

Post time to comments

CrossFit Luke Monday WOD

2012-01-09T01:07:00.000-07:00

Monday 120109

WARMUP

STANDARD CROSSFIT LUKE WARMUP

TRAINING

RUNNING

WOD

FOR TIME:

1200 M RUN

63 KB SWINGS @ 1.5 POOD

36 PULL-UPS

800 M RUN

42 KB SWINGS @ 1.5 POOD

24 PULL-UPS

400 M RUN

21 KB SWINGS @ 1.5 POOD

12 PULL-UPS

Post time to comments

CrossFit Luke Sunday WOD

2012-01-08T01:09:00.000-07:00

Sunday 120108

CrossFit Luke Hike

Location: Camelback Mountatin, Echo Canyon

Time: 0915

Leaving from Park & Ride 99th Ave and Glendale

See you there

CrossFit Luke Saturday WOD

2012-01-07T02:48:00.000-07:00

Saturday 120107

WARMUP

CROSSFIT LUKE STANDARD WARM-UP

TRAINING

SRPINTS

WOD

FOR TIMES:

4 - 800 M SPRINTS

Post times to coments

CrossFit Luke Friday WOD

2012-01-05T22:47:00.000-07:00

Friday 120106

WARMUP

STANDARD CROSSFIT LUKE WARMUP

TRAINING

FARMERS CARRY

WOD

WARRIOR PT CHALLENGE

120 FRONT SQUATS (60 REPS-GUYS/GIRLS) 135LB/MEN

200M FARMERS WALK (1.5 POOD KETTLEBELL)

200M RUN

120 PUSH PRESS (60/EACH) 135lb-MEN

200M FARMERS WALK (1.5 POOD KETTLEBELL)

200M RUN

120 DEADLIFT (60/EACH) 205lb-MEN

200M FARMERS WALK (1.5 POOD KETTLEBELL)

200M RUN

FOR SINGLES/WOD MAKE IT 30 REPS OF EACH BAR MOVEMENTS

IT’S GOING TO BE A SINGLE 1.5 POOD KB FOR THE FARMERS WALK

Warrior PT Challenge at Warrior PT/CrossFit Luke Center Bldg 700

2012-01-05T11:43:00.000-07:00

CrossFit Luke Thursday WOD

2012-01-04T23:13:00.000-07:00

http://www.youtube.com/watch?v=jDoynMNEsTw&feature=related

Thursday 120105

WARMUP

STANDARD CROSSFIT LUKE WARMUP

TRAINING

PUSH PRESS

WOD

FOR AMOUNTS:

1-1-1-1-1 SHOULDER PRESS

3-3-3-3-3 PUSH PRESS

5-5-5-5-5 PUSH JERK

Post amounts to comments

CrossFit Luke Wednesday WOD

2012-01-03T23:52:00.000-07:00

Wednesday 120104

WARM-UP

CROSSFIT LUKE STANDARD WARM-UP

TRAINING

PULL-UPS

WOD

FOR AMOUNT:

20 MIN AMRAP OF:

400 M RUN

MAX PULL-UPS

Post amount in comments

CrossFit Luke Tuesday WOD

2012-01-02T20:36:00.000-07:00


From CrossFit The Royal Guards, Danish Army

Tuesday 120103

WARM UP

LUKE CROSSFIT STANDARD WARM-UP

TRAINING

KETTLEBELL SWINGS

WOD

20 AMRAP OF:

10 WALLBALL THROWS @ 20LBS

10 TOES 2 BAR

10 KBS @ 2 POOD

Post amount to comments

CrossFit Luke Monday WOD

2012-01-02T03:16:00.000-07:00

Monday 120102

WARMUP

STANDARD CROSSFIT LUKE WARMUP

TRAINING

PICK AN EXERCISE YOU FEEL YOU NEED TO

IMPROVE ON

WOD

CROSSFIT LUKE GYM WILL BE CLOSED

FOR LUKE AFB NEW YEARS DAY

MAKE TIME UP FOR ANY MISSED WOD

CrossFit Luke Sunday WOD

2012-01-01T04:16:00.000-07:00

Sunday 120101

Happy New Year from CrossFit Luke

We hope you had a very nice New Years Eve and

New Years Day. We wish you all a very prosperous

and very healthy 2012. Please take the time to pray

for all our service members around the world and here

at home who couldn't celebrate because duty calls.

We owe them so much for all they do and have done

and those who have given the ultimate sacrifice on

our behalf to keep us free and safe.

CrossFit Luke Saturday WOD

2011-12-31T02:24:00.000-07:00

http://www.youtube.com/watch?v=ff3-piMw3-U

Saturday 111231

WARMUP

CROSSFIT LUKE STANDARD WARM-UP

TRAINING

HAND STAND WALKING

WOD

FOR TIME:

100 M HAND STAND WALK

400 M BEAR CRAWL

Post time to comments

CrossFit Luke Friday WOD

2011-12-30T01:21:00.000-07:00

http://mightymix.blogspot.com/2009/06/six-tips-for-overhead-squat.html

Friday 111230

WARMUP

STANDARD CROSSFIT LUKE WARMUP

TRAINING

OVERHEAD SQUAT

WOD

FOR TIME:

100 BOX JUMPS

75 HSPU

50 OVERHEAD SQUATS @ 95LBS

Post time to comments

CrossFit Luke Thursday WOD

2011-12-28T23:43:00.000-07:00

Thursday 111229

WARMUP

STANDARD CROSSFIT LUKE WARMUP

TRAINING

DEADLIFT

WOD

5 RNDS FOR TIME OF:

MAX 3 REP DEADLIFT

MAX REP HSPU

Post time to comments

CrossFit Luke Wednesday WOD

2011-12-27T22:18:00.000-07:00

http://www.youtube.com/watch?v=GIncWxyGaOE

Wednesday 111228

WARM-UP

CROSSFIT LUKE STANDARD WARM-UP

TRAINING

CLAPPING PUSH-UP

WOD

FOR TIME:

1 5 DOWN TO 1

JUMPING LUNGES

JUMPING SQUATS

DO 2 BURPEES EVERY 30 SECONDS

Post time to comments

CrossFit Luke Tuesday WOD

2011-12-26T22:50:00.002-07:00

http://vimeo.com/3403758

Tuesday 111227

WARM UP

LUKE CROSSFIT STANDARD WARM-UP

TRAINING

SUMO DEADLIFT HIGH PULL

WOD

FOR TIME:

21-18-15-12-9-6-3

SUMO DEADLIFT HIGH PULL @ 75LBS

PUSH-PRESS @ 75LBS

Post time to comments

CrossFit Luke Monday WOD

2011-12-26T01:31:00.000-07:00

Monday 111226

WARMUP

STANDARD CROSSFIT LUKE WARMUP

TRAINING

THINKING OF THE BEST WOD WORK OFF THECHRISTMAS MEAL YOU ATE YESTERDAY

WOD

CROSSFIT LUKE GYM WILL BE CLOSED

FOR LUKE AFB FAMILY DAY

MAKE TIME UP FOR ANY MISSED WOD

CrossFit Luke Sunday WOD

2011-12-25T03:42:00.001-07:00

From CrossFit The Royal Guards, Danish Army

http://www.youtube.com/watch?v=5MtdIO23MKM&feature=player_embedded

Sunday 1111225

Merry Christmas to all, please enjoy your

Holiday. Please stay safe and say a prayer for

all the Airmen, Soldiers, Sailors and Marines

serving both here in the US and overseas

protecting our freedom.

CrossFit Luke Saturday WOD

2011-12-24T01:29:00.000-07:00

http://www.youtube.com/watch?v=_UIDErK5ARA&feature=list_related&playnext=1&list=SPB375F5FFED95BA9A

Saturday 111224

WARMUP

CROSSFIT LUKE STANDARD WARM-UP

TRAINING

STRETCHING

WOD

FOR TIME:

RUN 5K

Post time to comments

CrossFit Luke Friday WOD

2011-12-23T02:27:00.000-07:00

Friday 111223
WARMUP
STANDARD CROSSFIT LUKE WARMUP
TRAINING
EATING CONTROL FOR CHRISTMAS
WOD
CROSSFIT LUKE GYM WILL BE CLOSED
FOR THE CHRISTMAS HOLIDAY.
MAKE TIME UP FOR ANY MISSED WOD

CrossFit Luke Thursday WOD

2011-12-22T08:00:00.000-07:00

Thursday 111222

WARMUP

STANDARD CROSSFIT LUKE WARMUP

TRAINING

OVERHEAD SQUAT

WOD

"HAPPY BIRTHDAY TO KEITH FARMER"

FOR TIME:

21 - 15 - 9

OVERHEAD SQUATS @ 135LBS

ROW FOR CALORIES

RING DIPS

DEADLIFT @ 225LBS

CrossFit Luke Wednesday WOD

2011-12-20T22:24:00.000-07:00

Wednesday 111221

WARM-UP

CROSSFIT LUKE STANDARD WARM-UP

TRAINING

BACKWARD RUN

WOD

FOR TIME:

25 BURPEE PULL-UPS

50 BOX JUMPS

100 AIR SQUATS

200 DOUBLE UNDERS

400 M BACKWARD RUN

Post time to comments

CrossFit Luke Tuesday WOD

2011-12-19T23:00:00.000-07:00

http://www.youtube.com/watch?v=kqOgtFcqWbE

Tuesday 111220

WARM UP

LUKE CROSSFIT STANDARD WARM-UP

TRAINING

WALKING LUNGES WITH DUMBBELL

WOD

FOR AMOUNT:

15 MIN AMRAP OF:

21 WALKING LUNGES WITH 35LB DUMBBELLS

15 PUSH PRESS @ 95LBS

9 K2E

Post amount to comments

CrossFit Luke Monday WOD

2011-12-19T01:03:00.000-07:00


Picture from CrossFit The Royal Guards, Danish Army

Monday 111219

WARMUP

STANDARD CROSSFIT LUKE WARMUP

TRAINING

KETTLEBELL SWING

WOD

FOR AMOUNT:

20 MIN AMRAP OF:

200 M SPRINT

10 PULL-UPS

15 KETTLEBELL SWINGS @ 1.5 POOD

Post amount to comments

CrossFit Luke Sunday WOD

2011-12-18T03:21:00.000-07:00


From CrossFit.Com

Sunday 1111218

CrossFit Luke Hike

Location: Camelback Mountatin, Echo Canyon

Time: 0915

Leaving from Park & Ride 99th Ave and Glendale

See you there

CrossFit Luke Saturday WOD

2011-12-17T00:39:00.000-07:00

Saturday 111217

WARMUP

CROSSFIT LUKE STANDARD WARM-UP

TRAINING

RUNNING

WOD

FOR TIME:

RUN 1 MILE

Post time to comments

SFS Hike 12/17/11

2011-12-16T00:15:00.002-07:00

As a reminder, our next unit hike will take place Saturday, 17 December.

We will rally at Bldg 179 at 0700 and carpool from here. This time around

we'll be hitting the Piestewa Peak "Summit" trail. This trail is rated

"moderate to difficult" and usually takes about two hours to complete. Drop

me a line if interested in participating.

Thanks,

Jerry Haupt

Piestewa Summit Trail #300.

. Length.1.2 miles to the summit

. Elevation Gain.1,200 feet

. Difficulty.Moderate to difficult

Piestewa Summit TrailCreative Commons

<http://creativecommons.org/licenses/by/2.0/deed.en-us>

The lower portions of the trail are easy to moderate. The upper portions

become steeper and much more difficult. Summit Trail 300 can often be very

crowded and although hiking the trail requires good physical fitness, you'll

discover almost every type of hiker from young to old to the spandex-clad

group that thinks Piestewa is nature's stair-step machine. You'll even find

tourists in business slacks just treking part way to get some souvenir

pictures.

Hiking to the summit of Piestewa has become a cultural tradition in the

Valley. Inexperienced hikers typically hike the lower portion of the trail

and then turn back. Hiking times can vary from a half-hour to several hours

depending upon physical condition and how often you stop to rest, enjoy the

views or take pictures.

Piestewa is within the Phoenix Mountains Park and is open daily from 5:00 AM

to 11:00 PM.

Directions To Piestewa Summit Trail.

The trailhead is located in the parking lot at the first driveway on the

left in the Phoenix Mountains Park. To reach the trail to Piestewa's Summit,

turn east on Squaw Peak Drive from Lincoln Drive between 22nd and 24th

streets. There are paved parking lots, drinking water and restrooms at the

trailhead area. From 4,000 to 10,000 hikers per week will trek the Summit

Trail. Dogs, bikes and horses are not permitted on Summit Trail.

Piestewa is within the Phoenix Mountains Park and is open daily from 5:00 AM

to 11:00 PM.

CrossFit Luke Friday WOD

2011-12-16T00:07:00.000-07:00

Friday 111216

WARMUP

STANDARD CROSSFIT LUKE WARMUP

TRAINING

TOES 2 BAR

WOD

3 RNDS FOR TIME OF:

30 DOUBLE UNDERS

25 GHD SIT-UPS

20 SQUAT CLEANS @ 135LBS

15 TOES 2 BAR

Post time to comments

CrossFit Luke Thursday WOD

2011-12-15T00:11:00.000-07:00

Thursday 111215

WARMUP

STANDARD CROSSFIT LUKE WARMUP

TRAINING

THRUSTER

WOD

FOR TIME:

"FRAN"

21 - 15 - 9

THRUSTERS @ 95LBS

PULL-UPS

Post time to comments

CrossFit Luke Wednesday WOD

2011-12-13T23:46:00.000-07:00

Wednesday 111214

WARM-UP

CROSSFIT LUKE STANDARD WARM-UP

TRAINING

LATERAL JUMPS OVER 45LB PLATE

WOD

FOR TIME:

100 LATERAL JUMPS OVER 45LB PLATE

30 GROUND TO OVERHEAD WITH 45LB PLATE

75 LATERAL JUMPS OVER 45LB PLATE

25 GROUND TO OVERHEAD WITH 45LB PLATE

50 LATERAL JUMPS OVER 45LB PLATE

20 GROUND TO OVERHEAD WITH 45LB PLATE

25 LATERAL JUMPS OVER 45LB PLATE

15 GROUND TO OVERHEAD WITH 45LB PLATE

Post time to comments

Fight Night at Luke AFB Gym 12-5-11

2011-12-12T22:59:00.002-07:00

CrossFitter Mike Nelson - POL/LRS won the heavyweight bout at Fight Night

Dec 5th.

CrossFit Luke Tuesday WOD

2011-12-12T22:53:00.000-07:00

Tuesday 111213

WARM UP

LUKE CROSSFIT STANDARD WARM-UP

TRAINING

WALLBALL

WOD

FOR TIME:

"KAREN"

150 WALLBALLS

Post time to comments

CrossFit Luke Monday WOD

2011-12-11T23:11:00.000-07:00


Thank you to CrossFit.com for the WOD		and picture of an American Hero

Monday 111212

WARMUP

STANDARD CROSSFIT LUKE WARMUP

TRAINING

HANG POWER CLEAN

WOD

HERO WOD

"DT"

5 RNDS FOR TIME OF:

12 DEADLIFTS @ 155LBS

9 HANG POWER CLEANS @ 155LBS

6 PUSH JERKS @ 155LBS

Post time to comments

CrossFit Luke Sunday WOD

2011-12-10T23:08:00.000-07:00

Sunday 1111211

CrossFit Luke Hike

Location: Camelback Mountatin, Echo Canyon

Time: 0915

Leaving from Park & Ride 99th Ave and Glendale

See you there

Christmas Commissary PT Challenge 12/9/11

2011-12-10T01:44:00.000-07:00

The Christmas Commissary PT Challenge 12/9/11 was a resounding success, a total of 5 teams participated and had a great time. Initially they had to box jump on pallets, then they used the sled, pulling a teammate from one side of the commissary storage area to the other, jumped side to side over a wall of produce then switching teammates, pulled the sled containing the teammate back to the beginning for a two round total. Congratulations to the team "Duck 1" for winning the Commissary PT Challenge. We hope that everyone had an incredible WOD and alot of fun. Thank you to all that participated and set up the WOD.

CrossFit Luke Saturday WOD

2011-12-10T01:26:00.000-07:00

Saturday 111210

WARMUP

CROSSFIT LUKE STANDARD WARM-UP

TRAINING

RUNNING

WOD

FOR TIME:

RUN 800 M

ROW 2000 M

RUN 800 M

Post time to comments

CrossFit Luke Friday WOD

2011-12-08T23:08:00.000-07:00

CHRISTMAS FAMILY COMMISSARY PT CHALLENGE PLEASE JOIN US AT THE COMMISSARY FOR A GREAT CAUSE - THE SUPPORT OF A FAMILY FOR CHRISTMAS THIS YEAR. TO ENTER THE WOD, PLEASE HAVE MEMBERS OF YOUR TEAM BRING AN UNWRAPPED GIFT OR A FOOD DONATION FOR THE FAMILY. THE WOD I'VE BEEN TOLD WILL BE A LOT OF WORK BUT GREAT FUN AT THE SAME TIME. THE WOD WILL GO FROM 0600 - 0930. PLEASE COME AND JOIN US, ALSO ANYONE CAN DONATE TO THIS FAMILY, SO PLEASE BE GENEROUS TO THOSE IN NEED. THANK YOU.

Friday 111209

WARMUP

STANDARD CROSSFIT LUKE WARMUP

TRAINING

BURPEE BOX JUMP

WOD

3 RNDS FOR TIME OF:

25 BURPEE BOX JUMPS W/30" BOX

BEAR CRAWL 200FT

10 REPS OF JUMPING OVER AN 18" BARRIER

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CrossFit Luke Thursday WOD

2011-12-08T00:47:00.004-07:00

Power Snatch Demo

Thursday 111208

WARMUP

STANDARD CROSSFIT LUKE WARMUP

TRAINING

POWER SNATCH

WOD

FOR TIME:

"RANDY"

75 POWER SNATCHES @ 75LBS

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We'd like to thank Luke Kayyem of CrossFit Scottsdale

for taking the time out of his busy schedule to join us at CrossFit Luke/Warrior Fitness Gym to train us in Olympic Lifting and for leading us in a kick butt WOD. It was exciting and exhausting. Thank you again CrossFit Scottsdale

CrossFit Luke Wednesday WOD

2011-12-06T23:05:00.003-07:00

Weighted Push-up Display

Wednesday 111207

WARM-UP

CROSSFIT LUKE STANDARD WARM-UP

TRAINING

WEIGHTED PUSH-UP

WOD

FOR AMOUNT:

1-1-1-1-1-1-1

WEIGHTED PUSH-UPS

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To all:

Tomorrow CrossFitLuke is hosting a guest coach, coach Luke Kayeem from CrossFitScottsdale, will be here 1600-1800. He will be working on Olympic lifts and a WOD. Please come join us. Thank you, Sherri

CrossFit Luke Tuesday WOD

2011-12-05T22:08:00.000-07:00

Tuesday 111206

WARM UP

LUKE CROSSFIT STANDARD WARM-UP

TRAINING

POWER CLEANS

WOD

FOR TIME:

ROW 500 M

90 DEADLIFTS @ 95LBS

ROW 500 M

60 SDHP @ 95lbs

ROW 500 M

30 POWER CLEANS @ 95LBS

CrossFit Luke Monday WOD

2011-12-04T23:59:00.000-07:00

Monday 111205

WARMUP

STANDARD CROSSFIT LUKE WARMUP

TRAINING

PUSH-UP

WOD

FOR TIME:

ROW 500 M

200 AIR SQUATS

ROW 500 M

100 PUSH-UPS

ROW 500 M

50 PULL-UPS

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CrossFit Luke Sunday WOD

2011-12-04T01:07:00.001-07:00

Sunday 1111204

CrossFit Luke Hike

Location: Camelback Mountatin, Echo Canyon

Time: 0915

Leaving from Park & Ride 99th Ave and Glendale

See you there

CrossFit Luke Saturday WOD

2011-12-03T01:06:00.000-07:00

Saturday 111203

WARMUP

CROSSFIT LUKE STANDARD WARM-UP

TRAINING

ROWING

WOD

FOR TIME:

5 K ROW

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CrossFit Luke Friday WOD

2011-12-01T21:11:00.000-07:00

Friday 111202

WARMUP

STANDARD CROSSFIT LUKE WARMUP

TRAINING

GROUND TO OVERHEAD

WOD

FOR TIME: (20 MIN CAP)

"LAURIEL"

23 DEADLIFTS

23 HANDSTAND PUSH-UPS

23 Back Squats

23 BURPEES

23 GROUND TO OVERHEAD

RXD - 155# M/105# W,

KIPPING ALLOWED ON HSPU

SCALED - 135# M/95# W,

GREEN/BLUE BAND COMBO ASSISTED HSPU

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CrossFit Luke Thursday WOD

2011-12-01T00:03:00.000-07:00

Thursday 111201

WARMUP

STANDARD CROSSFIT LUKE WARMUP

TRAINING

PUSH PRESS

WOD

FOR AMOUNT:

3-3-3-3-3

PUSH PRESS

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CrossFit Luke Wednesday WOD

2011-11-29T22:21:00.002-07:00

Wednesday 111130

WARM-UP

CROSSFIT LUKE STANDARD WARM-UP

TRAINING

WALKING LUNGE

WOD

400 M WALKING LUNGE

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CrossFit Luke Tuesday WOD

2011-11-28T21:00:00.000-07:00

Tuesday 111129

WARM UP

LUKE CROSSFIT STANDARD WARM-UP

TRAINING

KETTLEBELL SWING

WOD

FOR AMOUNT:

20 MIN AMRAP

FIRST RUN 1 MILE

THEN CONTINUE WITH

5 BOX JUMPS

7 KBS @ 1.5 POOD

9 PUSH-UPS

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CrossFit Luke Monday WOD

2011-11-28T00:23:00.000-07:00

Monday 111128
WARMUP
STANDARD CROSSFIT LUKE WARMUP
TRAINING
JUMPING PULL-UP
WOD
"DEATH BY PULLUP"
WITH A CONTINUOUS RUNNING CLOCK;
DO ONE PULL-UP IN THE FIRST MINUTE
TWO PULL-UPS IN THE SECOND MINUTE
THREE PULL-UPS IN THE THIRD MINUTE...
CONTINUING AS LONG AS YOU ARE ABLE
USE AS MANY SETS EACH MINUTE AS NEEDED.

Wednesday WoD

2011-11-22T22:52:00.000-07:00

"Trojan"

50 wall ball shots
50 hang power cleans (95lbs)
50 sit ups
50 pull ups
50 burpees
Run 1 mile
15 handstand push ups

WoD in memory of Maj Gilbert USAF

Tuesday WoD

2011-11-22T00:29:00.000-07:00

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Monday 11/21/11 WoD

2011-11-20T23:05:00.000-07:00

WARM UP

LUKE CROSSFIT STANDARD WARM-UP

TRAINING
PULL-UPS

WOD
FOR TIME:
70 BURPEES
60 SIT-UPS
50 KETTLEBELL SWINGS @ 1.5 POOD
40 PULL-UPS
30 HSPU
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Thursday WoD

2011-11-17T00:23:00.000-07:00

3-3-3-3-3 push press

Wednesday WoD

2011-11-15T22:00:00.000-07:00

4 rounds

Within 3 minutes for each round. Run 400 meters and complete as many burpees as possible for the remaining time.

Rest minute between rounds.

Post total meters or burped for each round.

Tuesday WoD

2011-11-14T23:22:00.000-07:00

40 Over Head Squats 115lbs Bar
35 Box Jumps
30 Ring Dips
25 GHD Sit Ups
20 Overhead Lunges with a 45lbs Plate
15 Muscle Ups
10 Squat Clean Thursters 155lbs Bar

Monday WoD

2011-11-14T00:10:00.000-07:00

7 rounds

50 double unders
10 toes to bar

For time

2011-11-09T19:38:00.000-07:00

2-2-2-2-2-2-2-2-2-2 Deadlift
60 second rest in between sets

Wednesday WoD 11/9/11

2011-11-08T22:13:00.000-07:00

October 11 2011 main site wod

Complete as many rounds as possible in 20 minutes of:
3 Wall climbs
10 Up-downs
5 Parallette pass-throughs (forward + back = 1)
10 Grasshoppers (right + left = 1)

For the wall climbs, toes and chest touch the ground to toes and chest touch the wall. For the up-downs, thighs touch the ground then stand up fully. For the pass-throughs, the hips open at the front and back. For the grasshoppers, the shin contacts the opposite forearm.

Tuesday 11/7/11 WoD

2011-11-07T22:15:00.000-07:00

"Michael"

3 Rounds for Time
Run 800 Meters
50 Sit Ups
50 Back Extensions

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Monday 11/7/11 WoD

2011-11-06T23:30:00.000-07:00

WARM-UP
STANDARD CROSSFIT LUKE WARM-UP

TRAINING
BOX JUMPS

WOD
FOR TIME:
8 DOWN TO 1
BOX JUMPS
135 LB THRUSTERS
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