CrossFit
For load:
Back Squat 8-8-8-8
(make consistent increases)
 
3 rounds for time:
500m Row
400m Run
50 Double unders
______________
 
Competitor 1
Push Press
80% 1×3
85% 1×3
90% 3×2
 
Power Clean
70% 2×2
75% 1×1
80% 1×1
85% 2×1
90% 3×1
 
Bench Press
70% 2×3
80% 3×2
 
AMRAP 10:00
10-9-8-7-6-5-4-3-2-1
Handstand Push-up
Ring Dip
Push-up
________________
 
Competitor 2
For load:
Every 2:00 for 10:00
Min 1-2: 10 Power Clean & Jerks
Min 3-4: 8 Power Clean & Jerks
Min 5-6: 6 Power Clean & Jerks
Min 7-8: 4 Power Clean & Jerks
Min 9-10: 2 Power Clean & Jerks
(increase weight every 2:00)
 
For total reps:
Every 1:00 for 10:00
Odd min: Strict Ring Muscle-ups
Even min: Strict HSPU
 
For time:
30-20-10
Ring Dips
Toes to Bar
 
5 rounds for time:
15 Calorie Row
(rest 2:00)
 
4 rounds for time:
30 Calorie Row
(rest 1:30)
 
3 rounds for time:
45 Calorie Row
(rest 1:00)
__________________
 
Weightlifting
Pause Jerk + Jerk
Work up to a Heavy 1+1
 
Drop Snatch + OHS
4(2+1) -choose weight-
 
Barbell Situps
4×5 -choose weight-
 
Weighted Dips
4×8 -choose weight-

EvcfCharity2

“A hero is one who knows how to hang on one minute longer.”
~Novalis


CrossFit
For time:
75 Air Squats
75 Sit-ups
75 Push-ups
75 Pull-ups
75 Push-ups
75 Sit-ups
75 Air Squats
____________
 
Competitor 1
Snatch
70% 2×2
75% 1×1
80% 1×1
85% 2×1
90% 3×1
 
Back Squat
70% 2×3
80% 3×2
 
For load:
Bent Dumbbell Rows 12-12-12-12
 
For time:
30 Strict Pull-ups
90′ Hand Walk
30 Handstand Push-ups
15 Strict Pull-ups
45′ Hand Walk
15 Handstand Push-ups
_____________
 
Competitor 2
For load:
Every 1:00 for 10:00
1 Snatch
(make consistent increases)
 
For load:
Back Squat 5-5-5-5-5
(make consistent increases)
 
3 rounds for time:
6 Rope Climbs
12 Pistols (each leg)
18 Dumbbell Snatches (alt arm) 70/50
24 Wall Ball Shots 20/14
 
5 Rounds for time:
14 Calories on The Assault Bike
7 Deadlifts 275/185
(rest 2:00 between rounds)
_____________
 
Weightlifting
Muscle Snatch + Snatch
4(1+2) -choose weight-
 
Snatch Pull
4×3 -choose weight-
 
Back Squat
73% 1×5
77% 2×5
81% 1×5
 
Strict Pullups/Lat Pulldowns
4×8 -choose weight-
 
GHD Sit-ups
4×10 -choose weight-
11002674_10203741302913969_4490396438557658432_o

“Character is like a tree and reputation like a shadow. The shadow is what we think of it; the tree is the real thing.”
~Abraham Lincoln
7:00a-2:00p Open Gym
7:00a Sprint
7:00a CrossFit Competitor
8:00a Weightlifting Competitor
10:30a Kettlebell
10:30a Powerlifting
12:00p Weightlifting
_________________
 
Weightlifting
Snatch
80% 1×2
85% 2×2
-then-
Work up to Heavy single
 
Clean + Jerk
80% 2+1
85% 2(2+1)
-then-
Work up to Heavy single
 
Back Squat
4×4 -choose weight-

11928589_1023475021016239_7648315517116314486_n

“You win some, lose some, and wreck some.” 
~Dale Earnhardt
CrossFit
For time:
Bench Press 3-2-2-1-1-1
(make consistent increases)
 
“Helen”
3 rounds for time:
400m Run
21 Kettlebell Swings 53/35
12 Pull-ups
______________
 
Competitor 1
Power Snatch
75% 2×2
80% 2×1
85% 2×2
90% 2×1
 
Bench Press
85% 5×5
 
Back Squat
85% 5×5
 
For time:
21-15-9
Russian Kettbell Swing 70/53
GHD Sit-ups
_______________
 
Competitor 2
For load:
Every 1:00 for 10:00
1 Clean & Jerk
(make consistent increases)
 
For load:
Front Squat 3-3-2-2-2
(make consistent increase)
 
“D.T”
5 rounds for time:
12 Deadlifts 155/105
9 Hang Power Cleans
9 Push Jerks
 
For time:
75m Row
Rest 1:30
75m Row
Rest 1:15
75m Row
Rest 1:00
75m Row
Rest :45
75m Row
Rest :30
75m Row
Rest :15
75m Row
Rest :15
75m Row
________________
 
Weightlifting
Rest
12376225_992887020757561_7937901819495405364_n
“A little flattery will support a man through great fatigue.”
~James Monroe

CrossFit
Rest
____________

Competitor 1&2
Rest or Track
____________

Weightlifting
Block Snatch
75% 2×2
80% 3×1

Block Clean
75% 2×2
80% 3×1

Pause Squat
65% 3×3

Barbell Rows
4×8 -choose weight-

10472805_10204217695655277_7424517368204967246_o

“In every battle there comes a time when both sides consider themselves beaten, then he who continues the attack wins.”
~Ulysses S. Grant
CrossFit
Skill
Handwalking
 
With a partner for time:
100 Calories on The Assault Bike
20 Parallette Pass Throughs
100 Kettlebell High Pulls 70/44
20 Parallette Pass Throughs
100 Ball Slams 20/14
20 Parallette Pass Throughs
100 Over your partner Burpees
_______________
 
Competitor 1
Clean
75% 2×2
80% 2×1
85% 2×2
90% 2×1
 
Snatch Pull
100% 4×3
 
For load:
Overhead Lunge 4-4-4-4
(make consistent increses)
 
For total reps:
Every 1:00 for 10:00
Odd min: DBall Over the Shoulder 150/100
Even min: Pistols
(start every minute with 20 double unders)
_________________
 
Competitor 2
3 rounds for calories:
2:00 1 Power Snatch every :15 (at 75% of 1rm)
2:00 Row for Calories
(rest 2:00)
 
For time:
:45 L-Sit 
30 Toes to Bar
 
For time:
21-18-15-12
Wall Ball Shots 20/14
CTB Pull-ups
Ring Dips
GHD Sit-ups
 
For time:
:45 L-Sit 
30 Toes to Bar
 
5 rounds for time:
9 Calories on The Assault Bike
45′ Farmers Walk 70/53
9 Handstand Push-ups
_________________
 
Weightlifting
Power Clean + Jerk
90% 4(1+2)
 
Clean Pull
4×4 -choose weight-
 
Front Squat
77% 4×5
 
AMRAP 1:30
Abmat Situps
 
Face Pulls
4×10 -choose weight-
11014_10204217699175365_2100685161382400463_n
“Great men show politeness in a particular way; a smile suffices to assure you that you are welcome, and keep about their avocations as if you were a member of the family.”
~John James Audubon
CrossFit
For load:
Back Squat 10-10-10
(make consistent increases)
 
10 rounds for calories + reps:
1:00 Row
:15 Rest
:30 Sit-ups
:15 Rest
______________
 
Competitor 1
Push Press
75% 1×3
80% 1×3
85% 3×2
 
Power Clean
75% 2×2
80% 2×1
85% 2×2
90% 2×1
 
Bench Press
70% 5×5
 
AMRAP 10:00
1-2-3-4-5-6….
Handstand Push-up
Ring Dip
Push-up
______________
 
Competitor 2
3 rounds for total reps:
1:00 Rope Climb
(rest 1:00)
 
For load:
Back Squat 8-8-8-8
(make consistent increases)
 
For load:
Every 1:00 for 8:00
Min 1: 1 Power Clean & Jerk
Min 2: 2 Power Clean & Jerk
Min 3: 3 Power Clean & Jerk
*continue adding a rep each set
(decrease weight 10lbs/5lbs each set)
 
3 rounds for calories:
3:00 Row
(rest 5:00)
________________
 
Weightlifting
Power Snatch + Drop Snatch
85% 3(2+1)
 
Clean + Push Press
90% 3(1+2)
 
Rack Jerk
85% 4×2
 
Barbell Sit-ups
4×5 -choose weight-
 
Weighted Dips
4×8 -choose weight-
12772044_10153869881077357_3288763670788462586_o
“Not only strike while the iron is hot, but make it hot by striking.”
~Oliver Cromwell
CrossFit
“Bradshaw”
10 rounds for time:
3 Handstand Push-ups
6 Deadlifts 225/155
12 Pull-ups
24 Double unders
______________
 
Competitor 1
Snatch
75% 2×2
80% 2×1
85% 2×2
90% 2×1
 
Back Squat
70% 5×5
 
For load:
Every 1:00 for 6:00
Weighted Pull-ups (3-2-2-1-1-1)
(make consistent increases)
 
AMRAP 7:00
7 Calories on Assault Bike
14′ Hand Walking
7 Handstand Push-ups
_______________
 
Competitor 2
Active Recovery
_______________
 
Weightlifting

Power Snatch + Snatch
90% 4(1+1)
 
Snatch Pull
4×3 -choose weight-
 
Back Squat
77% 4×5
 
Strict Pullups/Lat Pulldowns
4×8 -choose weight-
 
GHD Situps
4×10 -choose weight-

2016RegCamp

“It is not in the stars to hold our destiny but in ourselves.”
~William Shakespeare


 

7:00a Regional Competitors Depart for Training Camp
7:00a Sprints
8:00a-2:00p Open Gym
8:00a Competitor Training
8:00a Weightlifting Competitor Training
10:30a Powerlifting
10:30a Kettbell
12:00p Weightlifting
___________

Weightlifting
Snatch
85% 2×2
90% 3×1

Clean + Jerk
85% 2(2+1)
90% 2(1+1)

Back Squat
4×4 -choose weight-

12719109_10153869876097357_3429303514158004964_o

“Complacency is a state of mind that exists only in retrospective: it has to be shattered before being ascertained.”
~Vladimir Nabokov
CrossFit
For load:
Bench Press 5-3-3-2-2-2
(make consistent increases)
 
AMRAP 7:00
1 Wall Walk
5 Pull-ups
9 Box Jumps 24/20
_______________
 
Competitor 1
Power Snatch
70% 2×3
80% 3×2
85% 1×1
 
Bench Press
80% 5×5
 
Back Squat
80% 5×5
 
For time:
40 Pull-ups
30 Shoulder to Overhead 135/95
20 Power Cleans 135/95
________________
 
Competitor 2
Go play outside
________________
 
Weightlifting
Rest12764322_10153869882792357_8299276902185031349_o

“Don’t go around saying the world owes you a living. The world owes you nothing. It was here first.”
~Mark Twain