East Valley CrossFit

CrossFit

For total reps:

Every 1:00 for 10:00

Odd min: Strict HSPU

Even min: Strict Pull-up

(choose reps prior to start. unbroken)

“Elizabeth”

For Time:

21-15-9

Power Clean 135/95

Ring Dip

_______________________________

Competitor

For total reps:

Every 1:00 for 10:00

Odd min: Bar Muscle-up

Even min: Hand Walk

(choose reps/distance prior to start. unbroken)

7 rounds: (slowest round is score)

350m Row

35 Double under

(rest :45 between rounds)

“Elizabeth”

For Time:

21-15-9

Power Clean 135/95

Ring Dip

15-12-9

No rest between exercises.

Pullover

Supinated Pulldown

(alternate rounds with a partner)

3 rounds:

No rest between exercises.

12 Dumbbell Bent Lateral Raise

12 Ring Row

(alternate rounds with a partner)

_____________________________

Aerobic Capacity

3 rounds:

3:00 AirRunner/Bike/Ski

2:00 Recovery Walk

3:00 Row

2:00 Recovery Walk

(slightly more cals each round)

AMRAP 5:00

:30 Side Plank (each side)

:30 Plank Shoulder Taps

_____________________________

Weightlifting

Power Snatch + Drop Snatch

4(2+1) -choose weight-

Power Clean + Hang Clean

4(2+1) -choose weight-

Push Press

5×4 -choose weight-

50408729_10213618127432480_4919864730962624512_o 2

“I just love working hard. I love being part of a team; I love working toward a common goal.”
~Tom Brady

Monday 1/21/19

W.O.D.s

No Responses »

CrossFit

For load:

Thrusters 4×2

For time:

20 Calorie Assault Runner

30 Burpee to Plate

40 Ball Slam 30/20

50 Kettlebell Swing 53/35

60 Sit-up

70 Air Squat

_______________________________

Competitor

Back Squat

3 waves:

70% 1×3

75% 1×2

80% 1×1

5 rounds for time: (slowest is score)

9 Calorie Ski Erg

12 Calorie Assault Bike

15 Calorie Row

(200m recovery jog between rounds)

3 rounds:

9 Incline Sit-up

15 Toes to Bar

21 Back Extension

For time:

18-15-12-9-6-3

Thruster 95/65

Bar Facing Burpees

________________________________

FitEssentials

Every 2:00 for 10:00

5 Axle Push Press

3 rounds for reps + cals

:30 Russian KBS

:30 Burpee

:30 Sit-up

1:30 Row

(rest 2:00 between rounds)

________________________________

Weightlifting

Snatch

85% 5×1

Snatch Pull

100% 3×4

Front Squat

75% 4×4

“A certain amount of opposition is a great help to a man. Kites rise against, not with, the wind.”
~Lewis Mumford

Saturday 1/19/19

W.O.D.s

No Responses »

7:00a Competitor 2

7:30a Kettlebell

8:00a Weightlifting

8:00a Competitor 1

9:00a Upper Body

10:00a CrossFit

11:00a CrossFit

___________________________

Upper Body (9a)

3 rounds:

No rest between exercises.

8-12 Pec Deck

8-12 Super Incline Press

(alternate rounds with a partner)

3 rounds:

No rest between exercises.

8-12 Pullover

8-12 MAG Bar Pulldown

(alternate rounds with a partner)

3 rounds:

No rest between exercises.

8-12 Lateral Raise

8-12 Shoulder Press

(alternate rounds with a partner)

4 rounds:

8 Single-Arm DY Row

(alternate rounds with a partner)

2 rounds:

21’s Triceps

(rest while partner works)

21’s Biceps

(rest while partner works)

__________________________

Weightlifting (8a)

Snatch

85% 3×1

90% 1×1

Clean & Jerk

80% 1×1

85% 2×1

90% 1×1

Back Squat

85% 4×2

Friday 1/18/19

W.O.D.s

No Responses »

CrossFit

For load:

Deadlift 3×3

For time:

27 Wall Ball 20/14

27 T2B

400m Run

21 Wall Ball

21 T2B

400m Run

15 Wall Ball

15 T2B

400m Run

9 Wall Ball

9 T2B

______________________

Competitor

Snatch

70% 2×1

75% 1×1

80% 1×1

85% 2×1

90% 1×1

95% 1×1

95% +

Clean

70% 2×1

75% 1×1

80% 2×1

85% 1×1

90% 1×1

95% 1×1

95% +

Back Squat

70% 2×2

75% 1×1

80% 2×1

85% 1×1

For time:

500m Row

(rest 1:30)

500m Row

“Well done is better than well said.”
~Benjamin Franklin

Thursday 1/17/19

W.O.D.s

No Responses »

Upper Body (8a/9a/5p)

21-15-9

No rest between exercises.

Hammer Strength Super Incline Press

Seated Cable Row

Cybex Seated Dip

(alternate rounds with a partner)

21-15-9

No rest between exercises.

Hammer Strength Front Pulldown

Dumbbell Bench Press

Hammer Strength Low Row

(alternate rounds with a partner)

21-15-9

No rest between exercises.

Polaris Pec Deck

Nautilus Lateral Raise

Dumbbell Bent Lateral Raise

(alternate rounds with a partner)

21-15-9

No rest between exercises.

Single-Arm Nautilus Multi-Biceps

Single-Arm Nautilus Multi-Triceps

Hammer Strength Gripper

(alternate rounds with a partner)

___________________________________

Sleds (6p)

40yd Sled Push Shuttle 45/0

40yd Sled Push Shuttle 90/45

40yd Sled Push Shuttle 135/90

40yd Sled Push Shuttle 180/135

40yd Sled Push Shuttle 225/180

40yd Sled Push Shuttle 270/225

40yd Sled Push Shuttle 225/180

40yd Sled Push Shuttle 180/135

40yd Sled Push Shuttle 135/90

40yd Sled Push Shuttle 90/45

40yd Sled Push Shuttle 45/0

(alternate shuttles with a partner)

____________________________________

FitEssentials (6p)

For load:

8-8-5-5

Single arm DB Thruster (each arm)

Seated Row (:02 pause against torso)

3 rounds for reps + cals:

:30 Row for Calories

:30 Rest

:30 Ring Row

:30 Rest

:30 Row for Calories

:30 Rest

:30 Hand Release Push-up

:30 Rest

Not for score:

Half Tabata Side Plank

_______________________________

Weightlifting (5p)

NF Snatch + Snatch

4(2+1) -choose weight-

NF Clean + Clean

4(2+1) -choose weight-

Snatch Push Press + OHS

4(3+1) -choose weight-

“The only society I like is rough and tough, and the tougher the better. There’s where you get down to bedrock and meet human people.”
~Robert W. Service

Wednesday 1/16/19

W.O.D.s

No Responses »

CrossFit

Skill

Handstand/Handstand Walk

With a partner for time:

400 Double Under

200 Kettlebell Swing 53/35

100 Box Jump 24/20

________________________

Competitor

For time:

300m Assault Air Runner

21 GHD Sit-up

21 Kettlebell Swing 53/35

200m Assault Air Runner

15 GHD Sit-up

15 Kettlebell Swing 53/35

100m Assault Air Runner

9 GHD Sit-up

9 Kettlebell Swing 53/35

For time:

21 Calorie Row

63 Double under (unbroken)

21 Box Jump Over 24/20

15 Calorie Row

45 Double under (unbroken)

15 Box Jump Over

9 Calorie Row

27 Double under (unbroken)

9 Box Jump Over

For time:

21 Calorie Assault Bike

21 Burpee to a 6″ reach

3 Rope Climb

15 Calorie Assault Bike

15 Burpee to a 6″ reach

2 Rope Climb

9 Calorie Assault Bike

9 Burpee to a 6″ reach

1 Rope Climb

________________________

Weightlifting

Clean + Jerk

80% 2(1+2)

85% 4(1+1)

Clean Pull

100% 3×3

Back Squat

80% 5×2

49795490_1745673902227410_7811385024145522688_n

“A wise man is superior to any insults which can be put upon him, and the best reply to unseemly behavior is patience and moderation. “
~Moliere

Tuesday 1/15/19

W.O.D.s

No Responses »

CrossFit

For total reps:

Every 1:00 for 10:00

Even min: 3 Strict HSPU + HSPU

Odd min: Strict Pull-up + Pull-up

AMRAP 6:00

1000/800m Row

Burpee to 6”

(rest 6:00)

AMRAP 6:00

1000/800m Row

Burpee to 6”

__________________

Competitor

For load:

Every 1:00 for 10:00

1 Push Press + 1 Pause Jerk + 1 Jerk

(add 10lbs/5lbs each set)

AMRAP 7:00

1-2-3-4-5-6-7-8….

Burpee

Bar Muscle-up

For total reps:

Every 1:00 for 10:00

Odd min: Strict Chest to Bar Pull-up

Even min: Strict Handstand Push-up

*start every minute with 20 double under

(choose reps prior to start. unbroken)

For time:

1500m Row

(rest 1:00)

1250m Row

(rest :45)

1000m Row

(rest :30)

500m Row

(rest :15)

250m Row

___________________

Aerobic Capacity

Not for time:

200m Single arm Overhead Walk

(switch arms every 50m)

AMRAP 24:00

Row 500m

(rest 2:00 after each 500m)

*slightly faster over each interval

Not for time:

200m Single arm Overhead Walk

(switch arms every 50m)

__________________

Weightlifting

Power Snatch + Snatch

4(2+1) -choose weight-

Power Clean + Clean

4(2+1) -choose weight-

Push Press

4×4 -choose weight-

49705047_405991013277184_8055335923858014208_n

“One who gains strength by overcoming obstacles possesses the only strength which can overcome adversity.”
~Albert Schweitzer

Monday 1/14/19

W.O.D.s

No Responses »

CrossFit
For load:
Thruster 3×3

10 rounds for time:
5 Power Clean 135/95
10 Hand Release Push-up
_______________________

Competitor
Snatch
3 waves:
70% 1×1
75% 1×1
80% 1×1

Clean
2 waves:
70% 1×1
75% 1×1
80% 1×1

Back Squat
70% 1×1
75% 1×1
80% 1×1

10 rounds for time:
6 Box Step-up 50/35
3 Devil Press 50/35
6 Toes to Bar
________________________

FitEssentials
4 sets at moderate load:
DB Reverse Lunge x 5-8/leg
Strict or Assisted Pull-up x 5-8

Partner Workout
AMRAP 14:00
8 KB Deadlift
60m Farmer’s Walk
4 Burpee
*row for Cals while partner works
___________________________

Weightlifting
Snatch
80% 2×1
85% 3×1

Snatch Pull
100% 3×3

Front Squat
75% 5×2

“The will to win, the desire to succeed, the urge to reach your full potential… these are the keys that will unlock the door to personal excellence.”
~Confucius