PT for National Search and Rescue Academy

WebThe NSARA is a five week long training course for Federal employees that is currently taking place in Bellmont, AZ at Camp Navajo Army Depot. CrossFit Flagstaff  has the pleasure of training these athletes over the next five weeks! Check back to see what kind of CrossFit Flagstaff FUN coach Linsay and Tara take out to them every week!

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Day 1 was their pre determined PT test. On day 2 they got to experience a modified version of Fight Gone Bad pictured above.

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep. The (modified from the original WOD) stations are:

  1. Slam Ball 20#
  2. Sumo Deadlift High Pull  55#Kettle Bell
  3. Box Jumps 24"
  4. Push Press 45#
  5. Double Unders

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To finish off the week we introduced them to Junk Yard Dogs, Partner Med Ball Sit Up circuit, a little Death By 10 Meter Sprinting, and some Tabata Plank Holds!  

Daily WODTara RossComment