East Valley CrossFit

6:00a Open Gym
7:00a Competitor
7:30a Kettlebell
8:00a Weightlifting
9:00a Upper Body
10:00a CrossFit
11:00a CrossFit
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Upper Body (9a)
3 rounds:
No rest between exercises.
8 Dumbbell Incline Press
6 Tempo Pec Deck (:04 ecc)
8 Decline Press
(alternate rounds with a partner)

3 rounds:
No rest between exercises.
8 High Row
6 Tempo Rowing Torso (:04 ecc)
8 Low Row
(alternate rounds with a partner)

3 rounds:
No rest between exercises.
8 Upright Row
6 Tempo Lateral Raise (:04 ecc)
8 Plate Circles (both directions)
(alternate rounds with a partner)

3 rounds:
No rest between exercises.
10 Single-Arm Multi-Biceps
10 Single-Arm Multi-Triceps
20 Gripper
(alternate rounds with a partner)
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Weightlifting (8a)
Snatch
3 Waves:
65% 1×2
70% 1×2
75% 1×2

Clean & Jerk
2 Waves:
65% 2+2
70% 2+2
75% 2+2

Pause Squat (:02 in bottom)
70% 3×3

CrossFit
For load:
Push-Press 6-6-6-6
(make consistent increases)

AMRAP 12:00
12 Power Clean 135/95
12 Burpee Over the Bar
12 Shoulder to Overhead 135/95
12 Burpee Over the Bar
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Competitor
Jerk
70% 2×2
75% 1×1
80% 3×1

For total reps:
Every 1:00 for 10:00
Odd min: Ring Muscle-up
Even min: Bar Muscle-up
*start every 1:00 with 20 double under
(choose reps prior to start. unbroken)

AMRAP 12:00
12 Power Clean 135/95
12 Burpee Over the Bar
12 Shoulder to Overhead 135/95
12 Burpee Over the Bar
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Aerobic Capacity
2 rounds not for score:
1:00 Row
1:00 Lateral Box Step-over
1:00 Air Runner
1:00 Plank Shoulder Taps
1:00 Rest
(rest/stretch 5:00)

AMRAP 10:00
Row or AirRunner for distance
(rest/stretch 5:00)

1:30 Side Plank Rt  
(rest 1:00)
1:30 Side Plank Lt 
(accumulate as much plank hold as possible in 1:30)

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Weightlifting
Jerk (from back) + Jerk
70% 2(1+2)
75% 3(1+1)

Power Clean
70% 2×3
75% 3×2

Push Press
70% 4×4

Shoulder Circle
3×12 -choose weight- (both directions)

Shoulder Side to Side
3×12 -choose weight- 

“The measure of a life, after all, is not its duration, but its donation.” 
~Corrie Ten Boom

CrossFit
For load:
Overhead Squat 6-6-6-6
(make consistent increases)

For Time:
400m Run
200m DBall Carry 100/80
200m Sled Push 135/90
200m OH Carry 45/35
200m Farmer Carry 53/35
400m Run
(one person works at a time)
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Competitor
3 rounds not timed:
500m Row
400m Run
30 Double under

Snatch
70% 2×2
75% 1×1
80% 2×2

AMRAP 5:00
9 Handstand Push-up
6 Burpee
3 Squat Snatch 165/115

Back Squat
70% 1×3
75% 1×3
80% 2×2
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FitEssentials
For load:
16-12-8
Suitcase Deadlift (each arm)
*accumulate 1:00 front leaning rest between each set.

For load:
Superset
7-7-7
Single arm Waiter’s Squat (each arm)
Ring Row (:02 pause against chest)

For time:
500m Row
(rest 1:30)
500m Row
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Weightlifting
Snatch
70% 2×3
75% 3×2

Snatch Pull
90% 4×4

Back Squat
60% 1×6
65% 1×6
70% 1×6
75% 1×6

15-12-9
Back Extension
Incline Sit-up

“The processes of teaching the child that everything cannot be as he wills it are apt to be painful both to him and to his teacher.” 
~Anne Sullivan

6:00a Open Gym
7:00a Competitor
7:30a Kettlebell 
8:00a Weightlifting
9:00a Upper Body
10:00a CrossFit
11:00a CrossFit
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Upper Body
10-8-6-15
No rest between exercises.
Pec Deck
Decline Press
Multi-Triceps
(alternate rounds with a partner)

10-8-6-15
No rest between exercises.
Scap Rolls
Seated Row
Standing Shrug
(alternate rounds with a partner)

3 rounds:
No rest between exercises.
10 Lateral Raise
10 Shoulder Circles (each direction) 
10 Rowing Torso
(alternate rounds with a partner)

Rest only long enough to change weight.
6-6-6-6-6-6
Alternating-Arm Dumbbell Curl
(decrease load by 10% each set)
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Weightlifting
Snatch
75% 3×1

Clean & Jerk
75% 3×1

Back Squat
70% 2×4
75% 3×4

CrossFit 
Accumulate for time:
1:00 Plank
1:00 L-Sit
1:00 Plank

AMRAP 7:00
7 Deadlift 225/155
11 Thruster 95/65
30 Double under
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Competitor
Snatch
70% 2×2
75% 1×1
80% 2×1
85% 1×1

For time:
15 Overhead Squat 135/95
5 Rope Climb
12 Overhead Squat
4 Rope Climb
9 Overhead Squat
3 Rope Climb

Not timed:
50 Wall Ball Shot
75 Double Under
50’ Handwalk
75 Double Under
50 Cal Row
75 Double Under
50’ Handwalk
75 Double Under

“The manner in which one endures what must be endured is more important than the thing that must be endured.” 
~Dean Acheson

Upper Body (8a/9a/5p)
4 rounds:
No rest between exercises.
8 Bench Press
8 Standing Shoulder Press
8 Weighted Dip
(alternate rounds with a partner)

4 rounds:
No rest between exercises.
8 Pullover
8 Front Pulldown
8 Seated Row
(alternate rounds with a partner)

3 rounds:
No rest between exercises.
21’s Lateral Raise
(alternate rounds with a partner)

5 rounds:
No rest between exercises.
8 Leaning French Press
8 EZ-Bar Curl
(alternate rounds with a partner)
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Sleds (6p)
4 rouunds:
20yd Sled Push Shuttle 135/90
(rest while partner pushes)
40yd Sled Push Shuttle
(rest while partner pushes)
60yd Sled Push Shuttle
(rest while partner pushes)
15 Russian Kettlebell Swing 70/53
(rest while partner Swings)
120yd Recovery Jog
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FitEssentials (6p)
For load:
Superset
10-8-6
Single-Leg DB Romanian Deadlift (each leg)
Behind the Neck Press

AMRAP 16:00
400m Row
8 Left arm DB Push Press
30m Left-Arm OH Carry
12 Sit-up
8 Right arm DB Push Press
30m Right-Arm OH Carry
12 Sit-up
8 Burpee
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Weightlifting (5p)
Pause Snatch
70% 5×2

Pause Clean + Jerk
70% 5(2+2)

Weighted Walking Lunge
4×10 -choose weight- (10 each leg)