CrossFit
Skill
Rope Climb
 
Deadlift
Build to a heavy set of 8 (t&g)
 
3 rounds for time:
200m Farmers Walk 53/35
100′ Walking Lunge
__________________________
 
Competitor 1
Snatch
Build to a heavy set of 2
 
For load:
Every 2:00 for 10:00
3 Front Squat
*follow each set with 3 nordic curl
(make consistent increases)
 
With a partner for time:
600m Sled Pull 135/90
___________________________
 
Competitor 2
For time:
10 Squat Clean 225/155
10 Hang Clean 225/155 (power or squat)
10 Jerk 225/155
 
5:00 to establish:
2RM Front Squat (from rack)
(with a partner)
 
With a partner for time:
45 Single-Arm Dumbbell Power Snatch 70/50
9 Rope Climbs
30 DSingle-Arm Dumbbell Power Snatch
6 Rope Climbs
15 Single-Arm Dumbbell Power Snatch
3 Rope Climbs
(share work anyhow)
 
3 rounds for time:
250m Row
(rest :45)
250m Row
(rest :30)
250m Row
(rest :15)
250m Row
(rest 3:00)
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“From there to here, and here to there, funny things are everywhere.” 
~Dr. Seuss

CrossFit
Rest
__________________
 
Competitor 1&2
Rest
__________________
 
Sleds
Alternate shuttles with a partner:
5x 20yd Sled Push Shuttle 270/225
(200m sandbag jog)
4x 30yd Sled Push Shuttle 225/180
(200m sandbag jog)
3x 40yd Sled Push Shuttle 180/135
_________________
 
FitEssentials
20:00 to complete: (don’t exceed 4 rounds)
10 Russian Box Step-up (each leg)
8 Bent Over Barbell Row (2s pause against torso)
4 Turkish Sit-ups (each side)
:20 Bike for Max Cals
 
AMRAP 12:00
20 Russian KBS – moderate
15 Sit-ups
10 Goblet Squats
5 Strict Pull-ups
_________________
 
Weightlifting
3-Position Snatch (hip-knee-floor)
70% 4×1
 
Hang Clean & Jerk
70% 4×2
 
Barbell Reverse Lunges
4×10 -choose weight-
(10 each leg alternating)
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“The only cure for grief is action.”
~George Henry Lewes

CrossFit
For load:
Every 1:00 for 10:00
2 Hang Power Clean
(make consistent increases)
 
10 rounds for calories + reps:
1:00 Row
:15 Rest
:30 Sit-up
:15 Rest
___________________________
 
Competitor 1
For load:
Every 1:00 for 10:00
2 Clean from blocks (BK)
(add 10lbs/5lbs each set)
 
Deadlift
Build to a heavy set of 3
 
3 rounds for time:
200m Farmers Walk 70/53
50m Walking Lunge
_____________________________
 
Competitor 2
10 rounds:
:30 Run
:30 Recovery
(pace to cover the same distance every round)
 
For load:
Every 1:00 for 10:00
1 Snatch + 1 Hang Snatch + 1 Snatch
(add 10lbs/5lbs each set)
 
For load:
Synch Deadlift 12-9-6-3
(make consistent increases)
 
2 rounds for time:
50′ Axle Bar Overhead Walking Lunge 90/70
25 Over the Box Jump (hands may touch box) 24/20
50′ Axle Bar Overhead Walking Lunge
25 Burpee to a 6″ reach
50′ Axle Bar Overhead Walking Lunge
25 Russian Kettlebell Swings 70/53
__________________________________
 
Weightlifting
Every 1:30 for 15:00
NHNF Clean + Jerk (2+1)
(moderate load)
 
Floating Clean Pulls
90% 5×4
 
CAT Front Squat (:03 eccentric/explosive concentric)
75% 3×2
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“My advice to you is not to inquire why or whither, but just enjoy your ice cream while it’s on your plate.”
~Thornton Wilder
CrossFit
For load:
5-4-3-2-1
Bench Press
Weighted Pull-ups
(rest as needed between rounds)
 
For load:
15-12-9-6
DB Row or Seated Row
(rest 1:00 between rounds)
 
For load:
15-12-9-6
Weighted Dip or Seated Dip
Dumbbell Curl
(rest 1:00 between rounds)
 
100 Band Pull Apart
__________________________
 
Competitor 1
For load:
Every 1:00 for 10:00
2 Power Snatch from blocks
(make consistent increases)
 
Weighted Pull-up
Build to a 1RM
 
Weighted Dip
Build to a 1RM
 
For total reps:
Every 1:00 for 10:00
Ring Muscle-up
(choose reps prior to start. unbroken)
 
3 rounds:
Push each exercise to failure. No rest between exercises.
8-12 Shoulder Press
8-12 Pullover
8-12 Seated Dip
8-12 Seated Row
(rest as needed between rounds)
 
Gripper 50-40-30-20
___________________________
 
Competitor 2
For load:
12-9-6
Power Snatch (unbroken)
(start a set every 2:00. constant weight)
 
With a partner for time:
21-15-9
Synch Shoulder to Overhead 135/95
Synch Chest to Bar Pull-ups
 
With a partner for time:
30 Synch Burpee
30 Synch Bar Muscle-ups
30 Synch Handstand Push-ups
 
For time:
10-20-30-40-50-40-30-20-10
Double unders (unbroken)
Calorie Row
Hand Walk (unbroken)
 
Gripper 50-40-30-20
_____________________________
 
Aerobic Capacity
AMRAP 30:00
1500m Row
1 mile Run (800m SB Carry)
1k Row
800m Run (400m SB Carry)
_____________________________
 
Weightlifting
Power Snatch
75% 3×3
 
Power Clean + Push Press + Power Jerk
80% 3(3+2+1)
 
RDL
4×10 -choose weight-
IMG_2174
“Never retreat. Never explain. Get it done and let them howl.” 
~Benjamin Jowett

CrossFit
Back Squat
Build to a heavy set of 8
 
AMRAP 8:00
8 Dumbbell Power Clean 50/35
8 Parallette Pass Through
8 Wall Ball Shot 20/14
__________________________
 
FitEssentials
For load:
Superset
10-8-6
Single leg DB Romanian Deadlift (each leg)
Behind the Neck Press (leave 1 or 2 reps in tank each set)
 
AMRAP 15:00
400m Row
30m Left arm OH Carry – moderate
8 Left arm DB Push Press
30m Right arm OH Carry
8 Right arm DB Push Press
:30 Forearm Plank
8 Burpees
______________________________
 
Competitor 1
At a moderate load:
Every 1:00 for 10:00
2 Split Power Clean & Jerk from blocks
 
5 attempts to establish:
Max Standing Triple Jump
 
Power Clean
Build to a heavy set of 2 (t&g)
 
Back Squat
Build to a heavy set of 2
85% of heavy set: 5×1
 
Not timed:
21-15-9
Back Extension
GHD Sit-up
_______________________________
 
Competitor 2
For time:
30 Synch Toes to Bar
15 Box Jumps 24/20
30 Double unders
(T2B is the only partner exercise)
 
For load:
Every 1:00 for 10:00
5 Dumbbell Power Clean
(increase weight each set)
 
For time:
30 Double unders
15 Box Jumps 24/20
30 Synch Toes to Bar
 
3 rounds for time:
400m Run
45′ DBall Carry 150/100
15 Back Squat 225/155
_______________________________
 
Weightlifting
Every 1:30 for 15:00
NHNF Snatch doubles
(moderate load)
 
3-Position Snatch Pull
6×3 -choose weight-
 
CAT Back Squat (:03 eccentric/explosive concentric)
70% 4×6
75% 3×5
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“For once you have tasted flight you will walk the earth with your eyes turned skywards, for there you have been and there you will long to return.”
~Leonardo da Vinci

7:00a CrossFit 
7:00a Competitor 1&2
7:30a Kettlebell at Kiwanis Park

Iron Athlete Spring Open Weightlifting Meet
9:00a-10:00a Women Weigh-in 
11:00a Women Lift
12:00p-1:00p Men Weigh-n 
2:00p Men Lift 

NEW ADDRESS!!!
8 N. Roosevelt Ave.
Chandler, AZ 852226

CrossFit
For load:
Weighted Pull-up 3-3-3-3-3
 
For time:
50 Pull-up
50 Shoulder to Overhead 95/65
50 Kettlebell Sumo Deadlift High Pull 53/35
_______________________
 
Competitor 1
For load:
Every 1:00 for 10:00
1 Snatch Pull + 1 Snatch + 1 Overhead Squat
(make consistent increases)
 
5:00 to establish:
2RM Snatch
(share bar with a partner)
 
For load:
Every 2:00 for 10:00
5 Front Squat
(make consistent increases)
 
AMRAP 8:00
8 Wall Ball Shots 30/20
8 Russian Kettlebell Swings 70/53
8 Parallette Pass Throughs
________________________
 
Competitor 2
For load:
Every 1:00 for 10:00
1 Snatch Pull + 1 Snatch + 1 Overhead Squat
(make consistent increases)
 
5:00 to establish:
2RM Snatch
(share bar with a partner)
 
3 rounds for time:
250m Row
15 GHD Sit-ups
5 DBall Over the Shoulder 150/100
(rest 1:00 between rounds)
 
(1 mile recovery jog)
 
3 rounds for time:
250m Row
15 GHD Sit-ups
5 DBall Over the Shoulder 150/100
(rest 1:00 between rounds)
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“Courage, sacrifice, determination, commitment, toughness, heart, talent, guts. That’s what little girls are made of.”
~Bethany Hamilton

Sleds
For load:
10 x 15yd Sled Push
(rest as needed between pushes. each push unbroken.)
________________________________
 
FitEssentials
For load
16-12-8
Suitcase Deadlift (each arm)
*accumulate 1:00 front leaning rest between each (Adv: Rings)
 
For load
Superset
8-8
Single arm Waiter’s Squat (each arm)
Ring Row (adv: false grip) – :02 pause against chest
 
2 rounds for reps + cals:
1:00 Row
1:00 Sit-up
1:00 Burpee
3:00 Rest (walk)
*goal: slightly more reps/cals second round
___________________________________
 
Weightlifting
Snatch
70% 4×1
 
Clean & Jerk
70% 4×1
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“The biggest risk is not taking any risk… In a world that changing really quickly, the only strategy that is guaranteed to fail is not taking risks.”
~Mark Zuckerberg
CrossFit
For load:
Turkish Get-up 1-1-1-1-1
(make consistent increases)
 
3 rounds for total reps:
1:00 Wall Walk
1:00 Russian Kettlebell Swing 53/35
1:00 Med Ball Slam 20/14
1:00 Single-Arm Dumbbell Snatch
1:00 Rest
______________________________
 
Competitor 1
Clean from blocks (BK)
Build to a heavy set of 2
85% of heavy set: 5×1
 
For time:
30 Toes to Bar
 
For load:
Every 1:00 for 10:00
Odd min: 8 Bar Facing Burpees
Even min: 8 Deadlift (T&G)
 
For time:
30 Toes to Bar
 
Not timed:
100m Walking Lunge
_________________________________
 
Competitor 2
10 rounds for distance:
:20 Run
:40 Recovery
(pace to cover the same distance every round)
 
For time:
30 Synch Toes to Bar
 
Clean from blocks (BK)
Build to a heavy set of 2
85% of heavy set: 5×1
 
For time:
30 Synch Toes to Bar
 
For load:
Every 1:00 for 10:00
Odd min: 8 Bar Facing Burpees
Even min: 8 Deadlift (T&G)
 
Not timed:
100m Walking Lunge
___________________________________
 
Weightlifting
Snatch
80% 1×1
75% 2×2
 
Clean & Jerk
80% 1×1
75% 2×1
 
Front Squat
75% 3×2
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“Originality implies being bold enough to go beyond accepted norms.” 
~Anthony Storr

CrossFit
For load:
Every 1:00 for 10:00
3 Hang Power Clean & Push Press
(make consistent increases)
 
2 rounds for time:
300m Row
200m Farmers Carry 70/44
1:00 Plank Hold (accumulate)
200m Overhead Carry (45/35)
:30 L-Sit Hold (accumulate)
____________________________
 
Competitor 1
For load:
Every 1:00 for 10:00
3 Hang Power Clean & Push Press
(make consistent increases)
 
5 rounds for load:
2 Weighted Pull-ups
2 Weighted Dips
(rest 1:30 between rounds. make consistent increases)
 
For total reps:
Every 1:00 for 10:00
Ring Muscle-up
(choose reps prior to start. unbroken)
 
2 rounds:
Push each exercise to failure. No rest between exercises.
8-12 Pullover
8-12 Supinated Pulldown
8-12 Seated Row
8-12 Biceps curl
30-50 Gripper
____________________________________
 
Competitor 2
For load:
Every 1:00 for 10:00
3 Hang Power Clean & Push Press
(make consistent increases)
 
For time:
15 Ring Muscle-ups
 
5 rounds for load:
2 Weighted Pull-ups
2 Weighted Dips
(rest 1:30 between rounds. make consistent increases)
 
For time:
15 Ring Muscle-ups
 
3 rounds for time:
500m Row
(rest 1:00)
 
(1 mile recovery jog)
 
3 rounds for time:
500m Row
(rest 1:00)
_______________________________________
 
Aerobic Capacity
At 80% intensity:
5:00 Row
 
Rest/stretch 5:00
 
5 rounds for distance:
:30 Row 
2:30 Rest/Walk 
 
Rest/stretch 5:00
 
At 90% intensity:
5:00 Row
__________________________________________
 
Weightlifting
Power Snatch
80% 3×1
 
Power Clean + Jerk
80% 3(1+2)
 
Clean Pull
90% 4×3
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“Look up, laugh loud, talk big, keep the color in your cheek and the fire in your eye, adorn your person, maintain your health, your beauty and your animal spirits.”
~William Hazlitt