June 2013

CrossFit
For time:
10 Archer Push-ups (each side)
20 Split Jumps
30 Toe Touch Crunches
20 Hindu Push-ups
30 Walking Lunges (each leg)
40 Leg Levers
30 Diamond Push-ups
40 Squat Jumps
50 Scissor Kicks (each leg)
40 Wide Grip Push-ups
50 Air Squats
60 Super Mans
50 Push-ups
60 Sit-ups
70 Mountain Climbers
______________________________________________

CrossFit Competitor
Snatch:
70% 2×3
75% 2×2
80% 2×2

Front Squat:
60% x 5
65% x 5
70% x 5

For time:
75 Toes to Bar
(5 Burpees at every break)
_______________________________________________

Weightlifting
Jerk:
70% 2×3
80% 2×2
85% 2×2
90% 2×1

Clean Pull: (based on 1RM Clean)
100% 2×3
+10kg 3×2

Romanian Deadlift:
4×5 -choose your weight-

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“The greatest mistake a person can make is to be afraid of one.”
~Elbert Hubbard

CrossFit
For load:
Push Press 5-5-5-5-5
(rest as needed)

3 rounds for load:
3 Front Squats + 3 Back Squats
(rest as needed)

For time:
21-15-9
Double unders
Knees to elbows
____________________________________
CrossFit Competitor
For load:
Neutral Grip Wt Pull-up 9-7-5
(rest 2:00)

For load:
Weighted Push-ups 9-7-5
(rest 2:00)

For time:
50 Double unders
5 Ring Muscle-ups
40 Double unders
4 Ring Muscle-ups
30 Double unders
3 Ring Muscle-ups
20 Double unders
2 Ring Muscle-ups
10 Double unders
1 Ring Muscle-up
30 Handstand Push-ups
_________________________________________

Weightlifting
Power Clean + Clean
70% 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

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“An ounce of performance is worth pounds of promises.”
~Mae West

CrossFit
10 rounds for time:
5 Pull-ups
7 Kettlebell Swings 53/35
9 Burpees
___________________________________________

CrossFit Competitor
Clean + Jerk
70% 2+2, 2+2
75% 2+2, 2+2
80% 2+2, 2+2

Back Squat
60% x 10
65% x 10
70% x 10

For time:
75 Kettlebell Swings 70/53
(7 Box Jumps at every break 24/20)

_____________________________________________

Weightlifting
Back-Squat:
80% 2×3
90% 3×2
95% 2×1

Romanian Deadlift:
4×5 -choose your weight-

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

Weightlifter

“An open mind collects more riches than an open purse.”
~William Henry

12:00-2:00p Open Gym

7:00a Sprint Training
8:00-10:00 Open Gym
9:00a Kettlebell Class
10:00a Yoga (gym closed to other activity)
11:00-2:00p Open Gym
11:00a Weightlifting
12:30p Weightlifting

______________________________________________
Weightlifting
Snatch:
70% 2×4
80% 3×3

C&J:
70% 2+3 , 3+2
80% 2+2 , 2+2 , 2+2

Front Squat:
80% 2×3
85% 2×3
90% 2×2

CrossFit:
6 rounds for load: (don’t let go of the bar during each round)
6 Deadlifts
6 Bent rows
6 Hang Power Cleans
6 Thrusters
6 Split Squats (each leg)
6 Good mornings
(rest 1:30 between rounds)
____________________________________________

CrossFit Competitor
For load:
Weighted Bar Dip 7-5-3
(rest as needed)

For total reps:
Every 1:00 for 10:00
Odd Min: Bar Muscle-ups
Even Min: Handstand Push-ups

“Annie”
For time:
50-40-30-20-10
Double unders
Sit-ups
____________________________________________

Weightlifting
Rest

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“Yesterday is but today’s memory, and tomorrow is today’s dream.”
~Khalil Gibran

7:00a Weightlifting
12:00p Yoga
1:00p Weightlifting
4:00p Evals/Bodywork
4:00p Weightlifting
4:00p Open Gym
5:30p Weightlifting
6:00p Kettlebell
7:00p Mobility
___________________________________________

Weightlifting
Jerk:
70% 2×3
80% 3×2
85% 2×2

Back Squat:
80%2×3
90% 3×2

Snatch Pull:
100% 2×3
+10kg 3×2

 

 

CrossFit
For time:
50 Scissor Kicks (each leg)
20 Push-ups
10 Pull-ups
50 Supermans
50 Sit-ups
20 Diamond Push-ups
10 Pull-ups
50 Jumping Jacks
50 Leg Levers
20 Hindu Push-ups
10 Pull-ups
50 Squats
50 Sit-ups
20 Wide Grip Push-ups
10 Pull-ups
50 Lunges (25 each leg)
50 Toe Touch Crunches
10 Pull-ups
20 Burpees
___________________________________________
CrossFit Competitor
15:00 min to establish:
1RM Back Squat

15:00 min to establish:
1RM Deadlift

For time:
15-12-9
Toes to Bar
GHD Sit-up
Ball Slam
____________________________________________

Weightlifting
Power Clean:
75% 2×3
80% 2×2
85% 2×2

Front Squat:
80% 2×3
90% 2×2
95% 2×2

Push Press:(choose your weight)
4×5

Niles

 

“Sometimes adversity is what you need to face in order to become successful.”
– Zig Ziglar

 

Women

Class Category Name Snatch C&J Total
48 Senior Michelle Giannino 50 60 110
53 Junior Alexa Fourlis 45 55 100
53 Senior Angela Renfro 48 69 117
53 Senior Katrina Marquez 35 50 85
58 Senior Stephanie Palacol 73 85 158
58 Senior Samantha Silverman 60 81 141
58 Junior Alyssa Sullivan 52 63 115
63 Master Jennifer Hallquist 48 64 112
63 Master Tara Ross 45 64 109
63 Master Cirony Brown 36 53 89
63 Senior Katie Brown 65 82 147
63 Senior Jen Conti 60 75 135
63 Senior Leslie Johnson 58 76 134
63 Senior Emily Barna 55 75 130
63 Senior Aniela Marquez 55 75 130
63 Senior Emily Stuart 47 55 102
63 Senior Kimberly M Davis 45 50 95
63 Senior Kelli Hynes 38 55 93
63 Senior Danielle Wilson 37 50 87
69 Master Dina Medina 47 63 110
69 Senior Stefanie McDaniel 70 84 154
69 Senior Megan Gunn 53 65 118
69 Senior Noelle Speth 50 65 115
69 Senior Jennifer Schoener 45 56 101
69 Senior Ingrid Musa Caporaso 43 57 100
69 Senior Suzanna Timmerman 40 59 99
75 Senior Sabrina Petit 60 80 140
75 Senior Amy Wong 58 75 133
75 Senior Regina Siquieros 44 69 113
75 Senior Laura Bonaguidi 42 66 108
75 Senior Taylor Stechman 34 47 81
75+ Junior Trinity McKain 55 65 120
75+ Master Jaime McGrath 44 65 109
75+ Senior Melanie LeSueur 65 82 147
75+ Senior Selina Comway 55 71 126
75+ Senior Lindsay Wagner 51 55 106
75+ Senior Leticia Martinez 50 55 105

Men

62 Senior Josh Marquez 71 84 155
62 Youth Michael White 54 75 129
69 Master Jeremy Ford 73 100 173
69 Senior David Tonn 57 80 137
77 Master James Hoene 70 85 155
77 Senior Michael Parra 105 129 234
77 Senior Joseph Dressler 80 118 198
77 Senior Mitch Medeiros 90 107 197
77 Senior Johnny Gunn 80 105 185
77 Senior Nicholas Forsyth 75 90 165
77 Master Jeffrey Castro 70 86 156
77 Senior Eric Stechman 60 93 153
77 Senior Josh Furman 65 87 152
77 Senior Benjamin Lunak 50 61 111
77 Senior Zachary Aragon 47 52 99
85 Junior Chris Shaver 88 110 198
85 Master Noel Famy 90 135 225
85 Master Aaron LaDuke 95 129 224
85 Senior Dallas Hunter 111 140 251
85 Senior Kenyon Simmons 110 131 241
85 Senior Michael Frazier 105 125 230
85 Senior Mario Pilato 87 115 202
85 Senior Adrian Leon 82 107 189
85 Senior Henry Huang 88 100 188
85 Senior Roy Villamil 80 104 184
85 Senior Thomas Calo 76 105 181
85 Senior Matt Horton 60 95 155
94 Master John Crow 85 110 195
94 Master Samuel Ornelas 88 106 194
94 Master Justin Hodge 74 80 154
94 Senior Danny Lazzeri 110 140 250
94 Senior Christopher Ramsei 107 130 237
94 Senior Nicolas Sherman 78 108 186
94 Senior Jesse Prescott 77 107 184
105 Master August Schmidt 120 145 265
105 Master Fernando Quan 84 100 184
105 Senior Istvan Dioszegi 156 180 336
105 Senior Jason Lewis 135 160 295
105 Senior Shane Anderson 115 150 265
105 Senior Daniel Feavel 111 132 243
105 Senior Jon Peckham 107 135 242
105 Senior Dustin Wilhite 112 125 237
105 Senior Barrett Dupuy 110 120 230
105 Senior Kirk Morales 102 121 223
105+ Junior Kyle Alexander 93 130 223
105+ Master Shawn Hanrahan 120 150 270
105+ Master Joel Anderson 100 142 242
105+ Senior Frank Brooks 102 140 242
105+ Senior Tommy Tracas 75 105 180

CrossFit
“CFT”
Back Squat 1-1-1
(rest as needed)

Strict Press 1-1-1
(rest as needed)

Deadlift 1-1-1
(rest as needed)
______________________________________________

CrossFit Competitor
15:00 min to establish:
1RM Push Press

5 rounds for time:
3 Muscle-ups
30 Double unders (unbroken)

3 rounds for total reps:
Neutral Grip Pull-ups (strict)
(rest 1:30)
______________________________________________

Weightlifting
Power Snatch:
70% 2×3
75% 2×3
80% 3×2

Clean Pull: based on 1RM Clean
100% 2×3
+10kg 3×2

Drop Snatch:(choose your weight)
4×5

Stevie

“I attribute my success to this: I never gave or took any excuse.”
~Florence Nightingale