Tuesday 9/27/16

W.O.D.s
No Responses »

CrossFit
For load:
Hang Power Clean (AK) 2-2-2-2-2
(make consistent increases)
 
“Angie”
For time”
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Air Squats
____________
 
Competitor 1
Jerk
Work to a heavy set of 3
90% of heavy set: 10×1 (every :30)
 
Hang Power Clean (AK)
Work to a heavy set of 3
90% of heavy set: 4×2
 
Bench Press
Work to a heavy set of 5
90% of heavy set: 5×3
*follow each set with a legless rope climb
 
For time:
3 Rope Climbs
7 Ring Muscle-ups
14 HSPU
21 CTB Pull-ups
14 HSPU
7 Ring Muscle-ups
3 Rope Climbs
_____________
 
Competitor 2
Jerk
Work to a heavy set of 3
90% of heavy set: 10×1 (every :30)
 
Hang Power Clean (AK)
Work to a heavy set of 3
90% of heavy set: 4×2
 
Bench Press
Work to a heavy set of 5
90% of heavy set: 5×3
*follow each set with a legless rope climb
 
For time:
5 Rope Climbs
10 Ring Muscle-ups
15 Strict HSPU
30 CTB Pull-ups
15 Strict HSPU
10 Ring Muscle-ups
5 Rope Climbs
 
Independent Session:
30-40min Sustained Cardio 70% MHR
____________
 
Weightlifting
Power Snatch + Snatch
90% 4(1+1)
 
Power Clean + Clean
90% 4(1+1)
 
Press
3×5 -choose weight-
 
Barbell Sit-ups
4×5 -choose weight-
 
Weighted Dips
4×8 -choose weight-
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“The road to success is always under construction.”
~Arnold Palmer

Monday 9/26/16

W.O.D.s
No Responses »

CrossFit
For load:
Bench Press 4-4-4-4-4
*follow each set with 1 rope climb
 
For time:
30 Calorie Row
20 Pull-ups
30 Ball Slams 20/14
20 Walking Lunges (steps each leg)
30 Toes to Bar
20 Box Jumps 24/20
30 Kettlebell Swings 53/35
20 GHD Sit-ups
30 Air Squats
20 Burpees
_____________
 
Competitor 1
Snatch
Work to a heavy set of 3
90% of heavy set: 4×2
 
3 rounds for load:
1 Eccentric Snatch Pull (:06)
(make consistent increses)
 
For load:
Back Squat 2-2-2-2-2
*follow each set with Glute-Ham Raises
 
At 2k pace
750m Row
(rest 2:00)
500m Row
(rest 1:00)
250m Row
(rest 1:00)
750m Row
______________
 
Competitor 2
Snatch
Work to a heavy set of 3
90% of heavy set: 4×2
 
3 rounds for load:
1 Eccentric Snatch Pull (:06)
(make consistent increases)
 
For load:
Back Squat 2-2-2-2-2
*follow each set with Glute-Ham Raises
 
At 2k pace
1000m Row
(rest 2:00)
750m Row
(rest 1:30)
500m Row
(rest 1:00)
250m Row
(rest 1:00)
1000m Row
_______________
 
Weightlifting
Snatch
85% 5×1
 
Snatch Pull
4×2 -choose weight-
 
Front Squat
85% 4×3
 
Strict Pullups/Lat Pulldowns
4×8 -choose weight-
 
GHD Sit-ups
4×10 -choose weight-
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“Success is not final, failure is not fatal: it is the courage to continue that counts.”
~Winston Churchill

Saturday 9/24/16

W.O.D.s
No Responses »

CrossFit Competitors at “Best of AZ Competition”
hosted by CrossFit Fury
8:00a Weightlifting Competitors
10:30a Powerlifting
12:00p Strongman
12:00p Weightlifting to 
________

Weightlifting
Snatch
Test 1RM

Clean & Jerk
Test 1RM

 

 

Friday 9/23/16

W.O.D.s
No Responses »

CrossFit
Skill
Bar Muscle-ups
 
3 rounds for time:
400m Run
50 Double unders
50′ Bear Crawl
50′ Walking Lunge
____________
 
Competitor 1&2
Rest day for athletes competing in “Best of AZ”
 
For load:
Every 1:00 for 10:00
1 Snatch High Pull + Power Snatch (deficit)
(make consistent increases)
 
For load:
Front Squat 2-2-2-2-2
(make consistent increase)
 
For load:
Close Grip Bench Press 5-5-5-5-5
*follow each set with 1 legless rope climb
 
“Tabata Something Else”
Tabata Pull-up
(rest 1:00)
Tabata Push-up
(rest 1:00)
Tabata Sit-up
(rest 1:00)
Tabata Squat
(tabata style scoring)
____________
 
Weightlifting
Rest
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“Energy and persistence conquer all things.”
~Benjamin Franklin

Thursday 9/22/16

W.O.D.s
No Responses »

CrossFit
Rest
________

Competitor 1&2
Rest
________

Sprints
6:00p at Corona del Sol
________

Weightlifting
Snatch
70% 4×1

Clean + Jerk
70% 4(1+1)

Pause Squat
60% 4×3

Barbell Row
4×8 -choose weight-

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“What really matters is what you do with what you have.”
~H. G. Wells

Wednesday 9/21/16

W.O.D.s
No Responses »

CrossFit
For load:
Back Squat 5-5-5-5-5
(make consistent increases)
 
“Tabata Something Else”
Tabata Pull-up
(rest 1:00)
Tabata Push-up
(rest 1:00)
Tabata Sit-up
(rest 1:00)
Tabata Squat
(tabata style scoring)
___________
 
Competitor 1
For load:
Every 1:00 for 10:00
1 Front Squat + 1 Thruster + 1 Pause Jerk (:02 in dip)
(make consistent increases)
 
For time:
50 Wall Ball Shots 20/14
25 Deficit Handstand Push-ups 4″/2″
 
For time:
100m Row
200m Row
300m Row
400m Row
500m Row
400m Row
300m Row
200m Row
100m Row
(alternating with a partner. both athletes row every distance)
___________
 
Competitor 2
For load:
Every 1:00 for 10:00
1 Front Squat + 1 Thruster + 1 Pause Jerk (:02 in dip)
(make consistent increases)
 
For time:
6-9-12-9-6
Calories Assault Bike
Handstand Push-ups
Toes to Bar
Wall Ball Shots 30/20
 
For time:
100m Row
200m Row
300m Row
400m Row
500m Row
400m Row
300m Row
200m Row
100m Row
(alternating with a partner. both athletes row every distance)
_____________
 
Weightlifting
Snatch
75% 4×1
 
Clean + Jerk
75% 4(1+1)
 
Front Squat
75% 4×2
 
AMRAP 1:30
Abmat Sit-ups
 
Face Pulls
4×10 -choose weight-
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“Most folks are as happy as they make up their minds to be.”
~Abraham Lincoln

Tuesday 9/20/16

W.O.D.s
No Responses »

CrossFit
For load:
Hang Power Clean (AK) 3-3-3-3-3
(make consistent increases)
 
AMRAP 5:00
1 Power Clean 135/95
1 Hang Clean
1 Shoulder to Overhead
 
(rest 5:00)
 
AMRAP 5:00
1 DBall Over the Shoulder 150/80
1 Wall Walk
1 Rope Climb
____________
 
Competitor 1
For load:
Hang Power Clean (hip) 3-3-3-3-3
(make consistent increases)
 
For load:
Every 1:00 for 10:00
Odd min: 1 Weighted Dip
Even min: 1 Weighted Pull-up
(make consistent increases)
 
AMRAP 7:00
Ring Muscle-ups
 
For time:
15-12-9-6-3
Shoulder to Overhead 135/95
Bar Facing Burpees
_____________
 
Competitor 2
For load:
Hang Power Clean (hip) 3-3-3-3-3
(make consistent increases)
 
For load:
Every 1:00 for 10:00
Odd min: 1 Weighted Dip
Even min: 1 Weighted Pull-up
(make consistent increases)
 
For time:
3-5-3-7-3-5-3
Ring Muscle-ups (unbroken)
(alternate with a partner)
 
For time:
15-12-9
Shoulder to Overhead 185/125
Bar Facing Burpees
 
Not timed:
1 Mile Jog
______________
 
Weightlifting
Power Snatch
80% 3×1
 
Power Clean + Jerk
80% 3(1+1)
 
Back Squat
75% 4×2
 
Barbell Sit-ups
4×5 -choose weight-
 
Weighted Dips
4×8 -choose weight-
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“Be a yardstick of quality. Some people aren’t used to an environment where excellence is expected.”
~Steve Jobs

Monday 9/19/16

W.O.D.s
No Responses »

CrossFit
For load:
Bench Press 6-6-6-6-6
*follow each set with 1 rope climb
 
For time:
100m Row
200m Row
300m Row
400m Row
500m Row
400m Row
300m Row
200m Row
100m Row
(alternating with a partner. both athletes row every distance)
___________
 
Competitor 1
For load:
Every 1:30 for 12:00
1 Slow Snatch Pull (:05 to hip) + 1 Snatch + 1 Overhead Squat
(make consistent increases)
 
For load:
Back Squat 3-3-3-3-3
(make consistent increases)
 
At a moderate load:
Romanian Deadlift 4-4-4-4 (tempo 3131)
(make consistent increases. movement is the priority)
 
At 2k pace:
1500m Row
___________
 
Competitor 2
For load:
Every 1:30 for 12:00
1 Power Snatch + 1 Hang Snatch + 1 Overhead Squat
(make consistent increases)
 
For load:
Back Squat 3-3-3-3-3
(make consistent increases)
 
At a moderate load:
Romanian Deadlift 4-4-4-4 (tempo 3131)
(make consistent increases. movement is the priority)
 
2 rounds at 2k pace:
1500m Row
(rest 3:00)
____________
 
Weightlifting
Snatch
80% 3×1
 
Clean + Jerk
80% 3(1+1)
 
Front Squat
80% 4×2
 
Strict Pull-ups/Lat Pulldowns
4×8 -choose weight-
 
GHD Sit-ups
4×10 -choose weight-
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“The true measure of a man is how he treats someone who can do him absolutely no good.”
~Samuel Johnson

Saturday 9/17/16

Events
No Responses »

7:00a CrossFit Competitors
7:00a Weightlifting Competitors
_________

Iron Athlete Open Weightlifting Meet
Women
Weigh-in: 9a-10a
Lift: 11a

Men
Weigh-in: 12p-1p
Lift: 2p

Friday 9/16/16

W.O.D.s
No Responses »

CrossFit
Skill
Hand Walking
 
For time:
70 Pull-ups
50 Wall Ball Shots 20/14
30 Kettlebell High Pulls 70/44
___________
 
Competitor 1
5 rounds for load:
1 Power Snatch + 1 Hang Snatch + 1 Overhead Squat
(make consistent increases)
 
For load:
1.5 Front Squat 2-2-2-2-2
*follow each set with 2 Nordic Curls (:05 eccentric)
 
For time:
3-6-9-12-9-6-3
Assault Bike for Calories
Handstand Push-ups
Wall Ball Shots 30/20
Toes to Bar
____________
 
Competitor 2
5 rounds for load:
1 Power Snatch + 1 Hang Snatch + 1 Overhead Squat
(make consistent increases)
 
For load:
1.5 Front Squat 2-2-2-2-2
*follow each set with 3 Glute-Ham Raises
 
For time:
50/40 Wall Ball Shots 30/20
25/20 Deficit Handstand Push-ups 6″/4″
 
AMRAP 20:00
500m Row
25 GHD Sit-ups
400m Run
25 Back Extensions
_____________
 
Weightlifting
Rest
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“To live is to suffer, to survive is to find some meaning in the suffering.”
~Friedrich Nietzsche
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