Saturday 8/18/18

W.O.D.s
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7:00a Competitor 2
8:00a Weightlifting
8:00a Competitor 1
10:30a Weightlifting
10:30a CrossFit
12:00 Goal Setting Seminar
__________________________
 
Weightlifting
Snatch
80% 4×2
 
Clean + Jerk
80% 1+2, 2+1, 2+2, 1+2, 1+1
 
Back Squat
80% 2×3
75% 1×6

Friday 8/17/18

W.O.D.s
No Responses »

CrossFit
Power Clean
Build to heavy set of 4
85% of heavy set: 3×6
 
3 Rounds For Time:
400m Run
30 Burpees
30 Goblet Squats 53/35
__________________________
 
Competitor 1
Not timed:
30 Incline Sit-up
30 GHD Sit-up
 
Power Snatch
70% 5×5
 -
For load:
Bench Press 8-8-8-8-8
*follow each set with 1 rope climb
 
Back Squat
20RM
(roughly 60% of 1RM)
__________________________
 
Competitor 2
For load:
Bench Press 8-8-8-8-8
*follow each set with 2 rope climb
 
For time:
30 Incline Sit-up
30 Burpee
 
AMRAP 8:00
5 Power Snatch at 70% of 1RM
30 Double unders
 
For time:
30 GHD Sit-up
30 Burpee
 
Back Squat
20RM
(roughly 60% of 1RM)
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“All men dream, but not equally. Those who dream by night in the dusty recesses of their minds, wake in the day to find that it was vanity: but the dreamers of the day are dangerous men, for they may act on their dreams with open eyes, to make them possible.”
~T. E. Lawrence

Thursday 4/16/18

W.O.D.s
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Sleds
4 rounds:
120yd Sled Push Shuttle 90/45
(rest while your partner works)
30 Russian Kettlebell Swing 70/53
(rest while your partner works)
120yd Farmers Walk 53/35
(rest while your partner works)
________________________________
 
FitEssentials
4 Rounds for reps/cals:
:30 DBall over Shoulder
:30 Assault Bike/Ski
1:00 Rest
 
(rest 4:00)
 
4 rounds for reps:
:30 Ball Slam
:30 Sit-up
1:00 Rest
 
(rest 4:00)
 
4 rounds for reps
:30 DB Renegade Row
:30 Forearm Plank
1:00 Rest
__________________________________
 
Weightlifting
2-Position Snatch (mid thigh, below knee)
70% 4×1
 
Push Press
70% 3×1
 
Reverse Lunge (barbell/dumbell)
4×8 -choose weight
(8 each leg)
IMG_3370
“The truest wisdom is a resolute determination.” 
~Napoleon Bonaparte

Wednesday 8/15/18

W.O.D.s
No Responses »

CrossFit
For load: (same weight all sets)
15-12-9-6-Max Reps
Bent Over Row
(:30 Rest between sets)
 
-Teams of 3-
3 rounds for total reps:
2:00 Rope Climb
2:00 DBall Over Shoulder 150/80
2:00 Box Jump Over 24/20
2:00 Rest
___________________________
 
Competitor 1
AMRAP 8:00
5 Power Clean at 70% of 1RM
30 Double unders
 
AMRAP 6:00
2 DBall Over the Shoulder 150/80
4 Over the Box Jump 24/20
 
4 rounds:
120yd Sled Push Shuttle 90/45
30 Russian Kettlebell Swing 70/53
120yd Farmers Walk 53/35
(alternate rounds with a partner)
___________________________
 
Competitor 2
AMRAP 8:00
5 Power Clean at 70% of 1RM
30 Double unders
 
7 rounds: (score is slowest time)
500m Row
(rest 1:00 between rounds)
 
AMRAP 6:00
2 DBall Over the Shoulder 150/100
4 Over the Box Jump 30/24
 
5 rounds:
120yd Sled Push Shuttle 90/45
30 Russian Kettlebell Swing 70/53
120yd Farmers Walk 53/35
(alternate rounds with a partner)
___________________________
 
BodyStrong
AMRAP 20:00
1,2,3,4,5….
Burpee
Air Squat
Toes to Bar
Walking Lunge (each leg)
___________________________
 
Weightlifting
Snatch
75% 4×2
 
Clean & Jerk
75% 4×2
 
Front Squat
65% 4×6
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“You should always leave the party 10 minutes before you actually do.” 
~Gary Larson

Tuesday 8/14/18

W.O.D.s
No Responses »

CrossFit
Bench Press
Build to heavy set of 4
85% of heavy set: 3×6
 
AMRAP 16:00
200m Farmer Carry 53/35
20 Axle Shoulder to Overhead 90/60
______________________
 
Competitor 1
Weighted Chin-up
Build to a 1RM
 
Weighted Dip
Build to a 1RM
 
For total reps:
Every 1:00 for 10:00
Ring Muscle-up
*start every minute with 20 doube unders
(choose reps prior to start. unbroken)
 
“Fran”
For time:
21-15-9
Thruster 95/65
Pull-up
_________________________
 
Competitor 2
Not timed:
1 Mile Run
 
Weighted Chin-up
Build to a 1RM
 
Weighted Dip
Build to a 1RM
 
AMRAP 7:00
1 Kip to Rings + 1 Ring Muscle-up + 1 Ring Dip
 
“Fran”
For time:
21-15-9
Thruster 95/65
Pull-up
___________________________
 
Aerobic Capacity
4 Rounds for cals + meters:
2:00 Row
:30 Rest
2:00 Bike or Ski
:30 Rest
2:00 Air Runner
:30 Rest
(faster pace each round)
____________________________
 
Weightlifting
NHNF Power Snatch + NF Drop Snatch
70% 5(2+2)
 
NHNF Power Clean + Push Jerk
70% 6(2+3)
 
Slow Clean Deadlift (:05)
4×3 – choose weight-
bruce2big
“I couldn’t wait for the sun to come up the next morning so that I could get out on the course again.”
~Ben Hogan

Monday 8/13/18

W.O.D.s
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CrossFit
Front Squat:
Build to heavy set of 4
85% of heavy set: 3×6
 
For time:
135′ Walking Lunge
90 Double under
45 Pull-up
90’ Walking Lunge
60 Double Under
30 Pull-up
45′ Walking Lunge
30 Double Under
15 Pull-up
_______________________________
 
Competitor 1
Not timed:
15-12-9-6
Toes to Bar
Incline Sit-up
Back Extension
 
3 rounds not timed:
250-150-50m
Assault Air Runner
(alternate with a partner)
 
10 rounds for time:
10 Calorie Assault Bike
10 Russian Kettlebell Swing 70/44
10 Wall Ball Shots 20/14
(rest 1:00 between rounds)
__________________________________
 
Competitor 2
5 rounds for time:
10/7 Calories on Ski Erg
(rest 2:00 between rounds)
 
Not timed:
15-12-9-6
Toes to Bar
Incline Sit-up
Back Extension
 
For time:
100 Run
200 Row
300 Run
400 Row
20 Dumbbell Power Clean & Jerk 70/50
500 Run
600 Row
700 Run
800 Row
40 Single-Arm Dumbbell Snatch (alt arm) 50/35
900 Run
1000 Row
1100 Run
1200 Row
60 Kettlebell Deadlift 70/53
__________________________________
 
FitEssentials
For load:
15-12-9-6
Single-arm DB Strict Press (each arm)
Supinated Pull-up
(rest 2:00 between rounds)
 
6 rounds for time:
Row 250m
(rest/walk 1:00 between rounds)
__________________________________
 
Weightlifting
Muscle Snatch
6×2 -choose weight-
(keep weight relatively light)
 
Muscle Clean + Push Press
6(2+2) -choose weight-
(keep weight relatively light)
 
Back Squat
60% 4×6
38528923_10101272751542939_1836497469962190848_o
“I am who I am, I am what I am, I do what I do and I ain’t never gonna do it any different. I don’t care who likes it and who don’t.”
~Buck Owens

Saturday 8/11/18

W.O.D.s
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7:00a Competitor 2
7:30a Kettlebell
8:00a Weightlifting State Meet 
8:00a Competitor 1
10:30a CrossFit 

________________________

2018 Arizona Weightlifting State Championships!!
Phoenix Convention Center

SATURDAY, AUGUST 11TH
Session 1 (Women 59kg and Under)
Check-in 9:00a-10:00a
Lifting Starts at 11:00a
———————————————————
Session 2 (Men- 81kg and Under)
Check-in 12:00p-1:00p
Lifting Starts at 2:00p
———————————————————
SUNDAY, AUGUST 12TH
Session 3 (Women- 64kg and Over)
Check-in 9:00a-10:00a
Lifting Starts at 11:00a
———————————————————
Session 4 (Men- 89kg and Over)
Check-in 12:00p-1:00p
Lifting Starts at 2:00p 

Friday 8/10/18

W.O.D.s
No Responses »

CrossFit
Power Clean
Build to a heavy set of 5
85% of heavy set: 2×7
 
6 rounds for time:
9 Pull-up
12 Wall Ball Shot 20/14
15 Russian Kettlebell Swing 70/44
18 Sit-up
___________________________________
 
Competitor 1&2
Athletes Competing in State Meet:
Rest
 -
Not Competing:
Snatch
70% 2×2
75% 1×1
80% 1×1
85% 2×1
90% 1×1
95% 1×1
PR
 
Clean & Jerk
70% 2×1
75% 1×1
80% 2×1
85% 1×1
90% 1×1
95% 1×1
PR
 
Deadlift
Build to a 1RM
38750939_10215226243222086_1055527696626352128_o
“Play is the answer to the question, ‘How does anything new come about?'” 
~Jean Piaget

Thursday 8/9/18

W.O.D.s
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Sleds
6 rounds:
60yd Two-Arm Overhead Carry 53/35
60yd Shuttle Run
60yd Sled Push Shuttle 135/90
60yd Shuttle Run
(alternate rounds with a partner)
_________________________
 
FitEssentials
15:00 to complete: (don’t exceed 4 rounds)
5-8 Single leg DB Romanian Deadlift (each leg)
Dips in :30 (add weight as able to complete 8+)
 
4 rounds for quality:
16 Single arm Sumo Deadlift (8 each arm)
12 Dumbbell Push Press
(alternate rounds with a partner)
 
4 rounds for cals:
:30 Row
:30 Rest
(post cals for each round)
____________________________
 
Weightlifting
Snatch
70% 4×1
 
Clean & Jerk
70% 3×1
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“Wisdom is not acquired save as the result of investigation.” 
~Sara Teasdale

 

Wednesday 8/8/18

W.O.D.s
No Responses »

CrossFit
4 rounds:
:20 L-Sit
:10 Rest
:20 Superman
:10 Rest
 
In teams of 3 for time:
1200m Air Runner
600m Farmers Walk 70/53
300 Double under
(break the run into 200m intervals. treadmill must stop at transition)
________________________
 
Competitor 1
Not timed:
2k Row
 
Snatch
60% 3×1
65% 1×1
70% 3×1
 
Clean
60% 3×1
65% 1×1
70% 3×1
 
For time:
21-15-9
Burpee to a 6″ reach
GHD Sit-up
Wall Ball Shot 20/14
__________________________
 
Competitor 2
Not timed:
1 Mile Run
 
Snatch
60% 3×1
65% 1×1
70% 3×1
 
Clean
60% 3×1
65% 1×1
70% 3×1
 
5 rounds for reps + cals:
:30 Ski Erg
:30 Rest
:30 Burpee to a 6″ reach
:30 Rest
:30 Assault Bike
:30 Rest
:30 Wall Ball Shot 20/14
:30 Rest
:30 GHD Sit-up
:30 Rest
___________________________
 
BodyStrong
5 rounds:
Choice of Row, Abike, AirRunner or Ski
1:00 Work @70-80%
1:00 Rest
 
2 rounds:
8-12 Close Grip Bench Press
8-12 Shoulder Press
1:00 Dumbbell Squat
(rest 2:00 between rounds)
 
2 rounds:
8-12 Supinated Grip Barbell Row
8-12 Pullover
1:00 Strict Pull-up or Ring Row
(rest 2:00 between rounds)
 
5 rounds:
Choice of Row, Abike, AirRunner or Ski
1:00 Work @80-90%
1:00 Rest
__________________________
 
Weightlifting
Snatch
75% 4×1
 
Clean & Jerk
75% 3×1
 
Front Squat
75% 3×2
38698911_10215219611016285_5216632638810357760_o
“Nothing will work unless you do.” 
~Maya Angelou
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