August 2013

CrossFit & CrossFit Competitor
“Fran”
For time:
21-15-9
Thruster 95/65
Pull-ups
_____________________________________________

Weightlifting
Snatch pull+Snatch (from Knee)
75% 1+2, 1+2
80% 1+1, 1+1
90% 1+ 1, 1+1

Clean Pull
100% 3×3
+10kg 2×2

Deadlift
80% 2×3
90% 2×2
95% 2×1

The gym is open from 9:00a until everyone gets through Fran.

1271165_10151822211770853_877010298_o

“The smallest deed is better than the greatest intention.”
~John Burroughs

12:00p-2:00p

CrossFit Competitor
For total time:
1000m Row
~then~
7-5-3-1
Front Squat 185/110 (from ground)
Bar Muscle-up
~then~
30 Over the Box Jump Burpees 24/20

3 rounds for total reps:
Chest to Bar Pull-ups
(rest 1:00)
_________________________________________

Weightlifting
Jerk
75% 3×3
80% 3×3

Clean Pull
80% 5×5

Back Squat
80% 5×5

IMG_0196
“It’s kind of fun to do the impossible.”
~Walt Disney

CrossFit
5 rounds for time:
300m Row
7 Front Squats 115/75 (from ground)
21 Double unders
(rest 1:00)
______________________________________

CrossFit Competitor
Clean
2×2 70%
2×2 75%
2×2 80%

For time:
30 Double unders (unbroken)
21 Kettlebell Swings 70/53
15 Toes to Bar
21 Kettlebell Swings
15 Toes to Bar
21 Kettlebell Swings
15 Toes to Bar
21 Kettlebell Swings
30 Double unders (unbroken)
________________________________________

Weightlifting
Rest

IMG_0039

“You’ve got to do your own growing, no matter how tall your grandfather was.”
~Irish Saying

CrossFit
Rest
____________________________________

CrossFit Competitor
Rest
____________________________________

Weightlifting
Snatch Pull+Snatch (below knee)
75%( 1+2) 7

Clean Pull
80% 5×5

Overhead Squat
70% 3X4

IMG_0246

“Give me a lever long enough and a fulcrum on which to place it, and I shall move the world.”
~Archimedes

 

CrossFit
For load:
Dball Over the Shoulder 3-3-3-3-3
(rest as needed)

Every 1:00 for 10:00
Odd min: Handstand Push-ups
Even min: Strict pull-ups
(choose reps prior to start)

For time:
10-9-8-7-6-5-4-3-2-1
Push-ups
Sit-ups
Air Squat

__________________________________________

CrossFit Competitor
Not timed:
3 Legless rope climbs 12′
(rest as needed)

7 rounds for time: 
15 Calorie Row
5 Axle Shoulder to Overhead 130/90
3 Bar Mu

Not timed:
3 Rope climbs 12′
(rest as needed)
___________________________________________

Weightlifting
Power Clean+Push Press
70% 1+2, 2+1
75% 1+1
80% 1+1, 1+1, 1+1
85% 1+1, 1+1

Deadlift
80% 5×5

Bench Press
6×6 -choose your weight-

FlagstaffOpen13

“Really great people always see the best in others. It is the little man who looks for the worst and finds it.”
~Samuel Coleridge Taylor

 

CrossFit
For load:
Overhead Squat 5-4-3-2-1
(rest as needed)

For time:
21-15-9
Thruster 95/65
Kettlebell Swing 53/35

AMRAP 2:00
Sit-ups
__________________________________

CrossFit Competitor
2 Power Clean + 2 Push Press
(based on 1RM C&J)

65% 2+2, 2+2
70% 2+2, 2+2
75% 2+2, 2+2

For load:
Close Grip Bench Press 3-3-3-3-3
(rest as needed)

3 rounds for time:
50 Double Unders
20 Toes to Bar
____________________________________

Weightlifting
Snatch Pull + Power Snatch (from Knee)
(based on 1RM Power Snatch)
70%( 1+2) 4sets
75% (1+2) 3sets

Front Squat
80% 5×4

Upright Row
5×7 -choose your weight

P1011773

“Discipline is the bridge between goals and accomplishment.”
~Jim Rohn

CrossFit
“My Little Pony”

For time:
14 Burpees

30 Handstand Push-ups
14 Burpees
40 Pull-ups
14 Burpees
50 Kettlebell Swings 53/35
14 Burpees
60 Sit-ups
14 Burpees
_________________________________________

CrossFit Competitor
For total time:

250m Row
500m Row
750m Row
500m Row
250m Row
(alternate rounds with partner)
_________________________________________

Weightlifting

Power Clean + Clean (from knee)
70% (1+2 ) x 7
(based on 1RM Power Clean)

Back Squat
80% 5×4

Press
80% 4×5

TiffanyH

“A leader is best when people barely know he exists, when his work is done, his aim fulfilled, they will say: we did it ourselves.”
~Lao Tzu

12:00p-2:00p Open Gym

CrossFit Competitor
For time:
1-2-3-4-5
Bar Muscle-ups
(alternate with partner)

“JT”
For time:
21-15-9
Handstand Push-up
Ring Dip Push-up
Push-ups

3 rounds for total reps:
Butterfly Pull-ups
(rest 1:00)
____________________________________

Weightlifting
Snatch
80% 3×2
85% 3×1

Clean + Jerk
80% 1+2 ,2+1
85% 1+1 ,1+2
87% 2+1.

Front Squat
80% 3×3
90% 2×3