East Valley CrossFit

CrossFit
For load:
Dball Over the Shoulder 5-4-3-2-1
(rest as needed)

7 rounds for load:
20yrd Farmers Walk
(rest as needed)

7 rounds for load:
20yrd Dog Sled Push
(rest as needed)
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CrossFit Competitor
For time:
7-5-3
Bar Muscle-ups
(alternate rounds with partner)

For load:
Front Squat 3×3
(rest as needed)

7 rounds for time:
7 Kettlebell Swings 70/53
100yrd Shuttle
7 Kettlebell Swings
(alternate rounds with a partner)
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Weightlifting
Clean
75% 1×3
80% 1×2
85% 2×2
90% 1×1
95% 1×1
PR

Clean Pull
100% 4×3

Press
85% 4×5

“We sleep safely at night because rough men stand ready to visit violence on those who would harm us.”

CrossFit
3 rounds for total reps:
AMRAP 1:00
Double Unders

AMRAP 1:00
Push-ups

AMRAP 1:00
Toes to Bars

AMRAP 1:00
Box Jumps 20”

AMRAP 1:00
Kettlebell Swing 53/35
(alternate rest minutes with a partner)
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CrossFit Competitor
For time:
7-5-3
Rope Climb 15′
(alternate rounds with partner)

For load:
Hang Power Clean + Push Press
3+3, 3+3, 3+3
2+2, 2+2
1+1
(add 10lbs/5lbs each set)

For total distance:
50 “Run Pulls” on the Rower
(a run pull is defined as: pulling a single stroke on the rower and waiting until the wheel stops spinning before you pull again.  Each stroke should require about :06)

Coach David Chiu of Wasatch CrossFit introduced me to the idea of a “Run Pull” this weekend at the American Open”
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Weightlifting
Power Snatch
75% 1×3
80% 2×2
85% 2×1
87% 2×1

Snatch Pull
100% 2×3
+10kg 2×2

Back Squat
80% 2×3
85% 2×3

“The way we choose to see the world creates the world we see.”
~Barry Neil Kaufman

CrossFit
For time:
1-2-3-2-1
Rope Climb 12′
(alternate rounds with partner)

“Air Force”
For time:
20 Thrusters 95/65
20 Sumo-high pulls
20 Push Jerks
20 Overhead squats
20 front squats
(4 burpees every minute)
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CrossFit Competitor
For time:
7-5-3
Ring Muscle-ups
(alternate rounds with partner)

For load:
Overhead Squat 3×3
(rest as needed)

For time:
10-20-30-20-10
Wall Ball Shot 20/14
Toes to Bar
Burpees
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Weightlifting
Front Squat
80% 2×3
85% 2×2
90% 2×1
95% 1×1
PR

Deadlift
85% 4X3

Drop Snatch
70% 2×3
80% 2×3
85% 2×2

“The difference between who you are and who you want to be is what you do.“

12:00-2:00 Open Gym

CrossFit Competitor
Team Training
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CrossFit
For time:
400m Run
40 Wall Ball Shots 20/14
40 Sit-ups
40 Double unders
30 Wall Ball Shots 20/14
30 Sit-ups
30 Double unders
20 Wall Ball Shots 20/14
20 Sit-ups
20 Double unders
400m Run
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CrossFit Competitor
For time:
10k Row
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Weightlifting
Rest

“Decide what you want, decide what you are willing to exchange for it. Establish your priorities and go to work.”
~H. L. Hunt

CrossFit
Rest
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CrossFit Competitor
Rest
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Weightlifting
Power snatch+Hang Snatch
75% 2×3
80% 2×2
85% 2×1
90% 1×1

Back Squat
80% 2×3
90% 2×2
100% 1×1
PR

Push Press(snatch-grip)
-choose your weight-
5×4

“There are two things a person should never be angry at, what they can help, and what they cannot.”
~Plato

CrossFit
3 rounds for total reps:
Handstand Push-ups
(rest 1:00)

For time:
10-9-8-7-6-5-4-3-2-1
Power Clean 135/95
Pull-ups
(alternate rounds w/ partner)

3 rounds for total reps:
Handstand Push-ups
(rest 1:00)
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CrossFit Competitor
For time:
5-4-3-2-1
Bar Muscle-ups
(alternate rounds with partner)

For load:
Front Squat 3×3
(rest as needed)

For time:
20 Toes to Bar
30 Kettlebell Swings 53/35
20 Deficit Handstand Push-ups 4”/2”
30 Pistols (alt legs)
20 Dumbbell Snatch 65/45  (each arm)
30 10′ Wall Ball Shots 20/14
20 Chest to Bar Pull-ups
30 Burpees to Plate
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Weightlifting
Jerk
70% 2×3
80% 2×2
85% 2×2
90% 2×1

Clean Pull
100% 2×3
+10kg 3×2

Drop Snatch
80% 2×3
85% 2×2
90% 3×1

“In order to succeed, your desire for success should be greater than your fear of failure.”
~Bill Cosby

CrossFit
For load:
Thruster 5-5-3-3-3
(rest as needed)

AMRAP 8:00
8 Box Jumps 24/20
8 Toes to Bar
8 Push Press 95/65
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CrossFit Competitor
For time:
5-4-3-2-1
Rope Climb 15′
(alternate rounds with partner)

For load:
Snatch 3×3 (T&G)
(rest as needed)

3 rounds for time:
400m Run
50 Double unders
(rest 1:00)
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Weightlifting
Power Clean + Hang Clean
75% 2+2, 2+2
80% 1+2, 2+1, 1+1
85% 1+1, 1+1

Snatch Pull
100% 2×3
+10kg 2×2

Front Squat
80% 2×3
85% 2×2
90% 2×2

“Know that you are your greatest enemy, but also your greatest friend.”
~Jeremy Taylor

CrossFit
For time:
5-4-3-2-1
Rope Climb 12′
(alternate rounds with partner)

3 rounds for time:
400m Run
50 Double unders
(rest 1:00)
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CrossFit Competitor
For time:
5-4-3-2-1
Ring Muscle-ups
(alternate rounds with partner)

For load:
Thruster 3×3*
(rest as needed)

AMRAP 8:00
8 Box Jumps 24/20
8 Toes to Bar
8 Push Press 115/85

*(3×3 notes sets are straight across. Use the same weight for all 3 sets)
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Weightlifting
Back Squat
80% 2×3
85% 3×2
95% 2×1

Romanian Deadlift
-choose your weight- 4×5

Push Press
70% 2×3
80% 2×3
85% 2×2
90%1×1
100% 1×1

Kare Williams Rowing Clinic at EVCF

“What I am looking for is not out there, it is in me.”
~Helen Keller