19.1
AMRAP 15:00
19 Wall Ball Shot 20/14 (10’/9′)
19 Calorie Row
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“Life shrinks or expands in proportion to one’s courage.”
~Anais Nin

Upper Body (8a/9a/5p)
For load:
Pullover & Press 9-6-3-3
(alternate rounds with a partner)
 
12-9-6
Alternating-Arms Chest Press
Alternating-Arms Row
(alternate rounds with a partner)
 
12-9-6
Alternating-Arm Shoulder Press
Alternating-Arm Front Pulldown
(alternate rounds with a partner)
 
15-12-9
Pec Deck
Leteral Raise
Rowing Torso
(alternate rounds with a partner)
 
15-12-9
EZ-Bar Curl
EZ-Bar Standing French Press
(alternate rounds with a partner)
_____________________________
 
Sleds (6p)
5 rounds:
20yd Sled Push Shuttle 180/135
40yd Sled Push Shuttle 135/90
60yd Sled Push Shuttle 90/45
(alternate ROUNDS with a partner)
_____________________________
 
FitEssentials
For load:
5-5-5-5
Axle Strict Press
Single-Arm Row (each arm)
 
3 rounds:
AMRAP 3:00
16 Box Step-up
12 DB Renegade Row
Calories on the Rower
(rest 1:00 between rounds)
____________________________
 
Weightlifting
Snatch
75% 5×2
 
Clean & Jerk
75% 5×2
 
Weighted Walking Lunge
4×10 (each leg) -choose weight-
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“Little things seem nothing, but they give peace, like those meadow flowers which individually seem odorless but all together perfume the air.”
~Georges Bernanos

CrossFit
For load:
Back Squat 12-10-8-8
 
4 rounds with a partner for time:
200m Run
20 Overhead Walking Lunge 25/15
20 Box Jump Over 20/14
(alternate rounds with a partner)
_______________________
 
Competitor
AMRAP 20:00 (at 85% effort)
400m Run
15 Burpee
10 Dumbbell Power Clean 50/35
_______________________
 
Weightlifting
Block Clean (AK)
75% 2×2
80% 4×2
 
3 Position Clean Pull
5×3 -choose weight-
 
Front Squat
80% 4×4
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“To know that we know what we know, and to know that we do not know what we do not know, that is true knowledge.”
~Nicolaus Copernicus

CrossFit
For load:
Bench Press 12-10-8-8
*follow each set with max rep strict pull-ups
(Push and pull options on machines too)
 
8 rounds for time:
8 Burpees To 6”
16 Double under
________________________
 
Competitor
At a moderate load:
Thruster 5-5-5-5-5
(make conistent increases)
 
For total reps:
Every 1:00 for 10:00
Odd min: Bar Muscle-up
Even min: Handstand Push-up
*start every minute with 10 wall ball shot 20/14
(choose reps prior to start. unbroken)
 
AMRAP 7:00 (85% effort)
7 Calorie Assault Bike
21 Double under
7 Box Step-up (each leg) 24/20
_______________________
 
Aerobic Capacity
4 Rounds for calories:
2:00 Row
0:30 Rest
2:00 Bike or Ski
0:30 Rest
2:00 Air Runner
0:30 Rest
_______________________
 
Weightlifting
Pause Power Snatch
80% 5×2
 
Pause Power Clean
80% 5×2
 
Push Press + Jerk
80% 4(2+2)
(based on 1rm Push Press)
 
Front Rack Hold
10+ seconds -choose weight-
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“We are made wise not by the recollection of our past, but by the responsibility for our future.”
~George Bernard Shaw

CrossFit
Clean & Jerk
Build to heavy set of 3
85% of heavy set: 2×3
 
“11.5”
AMRAP 20:00
5 Power Clean 135/95
Toes to Bar
15 Wall Ball 20/14
____________________________
 
Competitor
4 rounds for time:
25 Calorie Row
9 Power Snatch 115/85
 
(200m Recovery Walk)
 
3 rounds for time:
50 Calorie Row
15 Burpee Over the Rower
 
(200m Recovery Walk)
 
2 round for time:
75 Calorie Row
21 Toes to Bar
______________________________
 
FitEssetials
For load:
6-6-4-4-2-2
Back Squat (:03 eccentric)
Strict Pull-up
 
Partner Workout
AMRAP 10:00
Row 20/15 Cal
*AMRAP DB Manmakers while partner rows
________________________________
 
Weightlifting
Block Snatch (BK)
75% 2×2
80% 4×2
 
Block Snatch Pull (BK)
5×3 -choose weight-
 
Back Squat
80% 4×4
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“Once an organization loses its spirit of pioneering and rests on its early work, its progress stops.”
~Thomas J. Watson

7:00a Competitor 2
7:30a Kettlebell at Kiwanis Park
8:00a Weightlifting
8:00a Competitor 1
9:00a Upper Body
10:00a CrossFit
11:00a CrossFit
_______________________________
 
Upper Body
Complete as quickly as possible in good form:
50 Chest Press
40 Pec Deck
30 Seated Dip
(choose a weight that allows for 10 reps)
 
Complete as quickly as possible in good form:
50 Front Pulldown
40 Rowing Torso
30 Ring Row
(choose a weight that allows for 10 reps)
 
Complete as quickly as possible in good form:
50 Shoulder Press
40 EZ-Bar Front Raise
30 Leaning French Press
(choose a weight that allows for 10 reps)
 
Complete as quickly as possible in good form:
50 MAG Bar Seated Row
40 Pullover
30 EZ-Bar Curl
(choose a weight that allows for 10 reps)
______________________________
 
Weightlifting
Snatch
75% 2×2
80% 2×2
 
Clean + Jerk
75% 2(2+1)
80% 2(2+1)
 
Back Squat
85% 4×2
CrossFit
Skill
Snatch
 
“Air Force”
For time:
20 Thruster 95/65
20 Sumo Deadlift High Pull 95/65
20 Push Jerk 95/65
20 OH Squat 95/65
20 Front Squat 95/65
*4 burpees every minute on the minute
_________________
 
Competitor
3 rounds not timed:
500m Row
400m Run
30 Double under
 
At a moderate load:
Power Clean & Push Press (T&G) 5-5-5-5-5
(make consistent increases)
 
“Air Force”
For time:
20 Thruster 95/65
20 Sumo Deadlift High Pull 95/65
20 Push Jerk 95/65
20 Overhead Squat 95/65
20 Front Squat 95/65
*4 burpee every minute on the minute
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“A man can do all things if he but wills them.”
~Leon Battista Alberti

 
Upper Body (8a/9a/5p)
For load:
Single-Arm High Row 8-8-8
(alternate sets with a partner)
 
For load:
Chest Press 6×8
(alternate sets with a partner)
 
For load:
Single-Arm Row 8-8-8-8
(alternate sets with a partner)
 
For load:
Shoulder Press 6×8
(alternate sets with a partner)
 
For load:
Single-Arm Low Row 8-8-8-8
(alternate sets with a partner)
_______________________________
 
Sleds (6p)
Teams of 3
10 rounds:
10yd 225/180
(each person completes 10 pushes)
 
(200m Farmers Walk 70/53)
 
8 rounds as a 3 person relay:
20yd 180/135
 
(200m Farmers Walk 70/53)
 
6 rounds as a 3 person relay:
30yd 135/90
________________________________
 
FitEssentials (6p)
For load:
Sumo Deadlift 6-6-4-4
*follow each set with :30 of push-ups
 
4 rounds for reps + cals:
:30 Row for Calories
:30 Rest
:30 Sprawl
:30 Rest
:30 Box Step-up (alt legs)
:30 Rest
__________________________________
 
Weightlifting (5p)
Snatch
75% 4×2
 
Clean & Jerk
75% 4×2
 
Weighted Walking Lunges
4×10 (each leg) -choose weight-
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“I think it will be found that experience, the true source and foundation of all knowledge, invariably confirms its truth.”
~Thomas Malthus

CrossFit
Skill
Handstand/Hand Walk
 
4 rounds for total reps:
3:00 to complete.
500/400m Row
Burpee Box Jump Over 24/20
(rest 3:00 between rounds)
__________________
 
Competitor
At a moderate load:
Deadlift (T&G) 5-5-5-5-5
(make consistent increases)
 
For time: (cap20)
10 Dumbbell Snatch 50/35
15 Burpee Box Jump-over 24/20
20 Dumbbell Snatch
15 Burpee Box Jump-over
30 Dumbbell Snatch
15 Burpee Box Jump-over
40 Dumbbell Snatch
15 Burpee Box Jump-over
50 Dumbbell Snatch
15 Burpee Box Jump-over
__________________
 
Weightlifting
Pause Clean + Clean & Jerk
75% 3(1+1)
 
3 Position Clean Pull
4×3 -choose weight-
 
Front Squat
80% 4×3
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“You cannot escape the responsibility of tomorrow by evading it today.”
~Abraham Lincoln

 CrossFit
At a moderate load:
Bench Press 10-10-10
*follow each set with 10 bent row
 
“Helen”
3 rounds for time:
400m Run
21 KB Swing 53/35
12 Pull-up
______________________
 
Competitor
For time:
80 Calorie Row
(rest 2:00)
60 Calorie Row
(rest 1:30)
40 Calorie Row
(rest 1:00)
20 Calorie Row
(rest 1:00)
80 Calorie Row
 
For time:
21-15-9
Burpee to a 6″ reach
Toes to Bar
Handstand Push-up
 
5 rounds for total calories:
:09 Assault Bike for Calories
200m Recovery Jog
______________________
 
Aerobic Capacity
3 rounds:
5:00 Row for Cals
(rest 5:00 between rounds)
*during rest accumulate 1:00 side plank (each arm)
 
Not timed:
400m Single-Arm Farmer’s Carry (switch arms every 50m)
______________________
 
Weightlifting
Block Snatch
75% 5×2
 
Block Clean
75% 5×2
 
Push Press
75% 4×3
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“Our greatest weakness lies in giving up. The most certain way to succeed is always to try just one more time.”
~Thomas A. Edison