East Valley CrossFit

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

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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

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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)

“From there to here, and here to there, funny things are everywhere.”
~Dr. Seuss

Thursday 4/19/18

W.O.D.s

No Responses »

CrossFit

Rest

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Competitor 1&2

Rest

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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

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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

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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

Wednesday 4/18/18

W.O.D.s

No Responses »

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

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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

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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

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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

Tuesday 4/17/18

W.O.D.s

No Responses »

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

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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

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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

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Aerobic Capacity

AMRAP 30:00

1500m Row

1 mile Run (800m SB Carry)

1k Row

800m Run (400m SB Carry)

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Weightlifting

Power Snatch

75% 3×3

Power Clean + Push Press + Power Jerk

80% 3(3+2+1)

RDL

4×10 -choose weight-

“Never retreat. Never explain. Get it done and let them howl.”
~Benjamin Jowett

Monday 4/16/18

W.O.D.s

No Responses »

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

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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

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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

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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

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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

Saturday 4/14/18

Events

No Responses »

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

Friday 4/13/18

W.O.D.s

No Responses »

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

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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

Thursday 4/12/18

W.O.D.s

No Responses »

Sleds

For load:

10 x 15yd Sled Push

(rest as needed between pushes. each push unbroken.)

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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

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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

Wednesday 4/11/18

W.O.D.s

No Responses »

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

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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

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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

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Weightlifting

Snatch

80% 1×1

75% 2×2

Clean & Jerk

80% 1×1

75% 2×1

Front Squat

75% 3×2

“Originality implies being bold enough to go beyond accepted norms.”
~Anthony Storr

Tuesday 4/10/18

W.O.D.s

No Responses »

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

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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)

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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

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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