January 2014

CrossFit
3  rounds for Calories + Reps:
1:00 Airdyne
1:00 Rest
1:00 Russian KBS 53/35
1:00 Rest
1:00 Airdyne
1:00 Rest
1:00 Sit-up
1:00 Rest
_______________________________________________

CrossFit Competitor
Front Squat
70% 2×2
75% 2×2
80% 2×2

For total reps of Muscle-ups:
Every 1:00 for 10:00
Odd min:  Ring Muscle-up
Even min: 2 Hang Squat Clean 205/125
(choose reps prior to start.  only score successful rounds.)

3 rounds for time:
1000m Row
(alternate rounds with partner)
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Weightlifting
Snatch
70% 2×3
80% 2×2
85% 2×2

Clean Pull
100% 2×3
+10kg 3×2

Romanian Deadlift
4×5  -choose your weight-

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“Whenever you are asked if you can do a job, tell them, ‘Certainly I can’ – and get busy and find out how to do it.”
~Theodore Roosevelt

CrossFit
For load:
Front Squat 4-4-4-4
(rest as needed)

“Cindy”
AMRAP 20:00
5 Pull-ups
10 Push-ups
15 Squats
__________________________

CrossFit Competitor
For total time:
50 Burpees to a 45lbs Plate
(rest 1:00)
50 10′ Wall Ball Shots 20/14
50 Double unders
(rest 1:00)
50 Sit-ups
50 Toes to Bar
50 Sit-ups
(rest 1:00)
50 Double unders
50 10′ Wall Ball Shots 20/14
(rest 1:00)
50 Burpees to 45lbs Plate
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Weightlifting
Clean + Jerk

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

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“Do what you can, with what you have, where you are.” 
~Theodore Roosevelt

CrossFit
Skill:
5 Rope Climbs 15′
(rest as needed)

For load:
Bench Press 8-8-8-8
(rest as needed)

For load:
Russian Kettlebell Swing 8-8-8-8
(rest as needed)

For load:
DBall Over the Shoulder 8-8-8-8
(rest as needed)
______________________________

CrossFit Competitor
Front Squat
75% 2×2
80% 2×2
85% 2×1

For total reps:
Every 1:00 for 20:00
Odd min:  CTB Pull-up
Even min: Handstand Push-ups
(start every min with 5 Box Jumps)
(pick reps prior to start. only score successful rounds)

8 rounds for total Calories:
:30 Airdyne
:30 Rest
____________________________

Weightlifting
Snatch
75% 2×3
80% 2×2
90% 2×1
95% 2×1

Push Press
80% 2×3
85% 2×2
90% 2×1

Back Squat
80% 2×3
85% 2×3

EVCFAZ

“Movement is a medicine for creating change in a person’s physical, emotional, and mental states.”
~Carol Welch

12:00-2:00 Open Gym
3:00 Spints

CrossFit Competitor
For time:
50 Double Unders
5 Ring Muscle-up
40 Double Unders

4 Ring Muscle-up
30 Double Unders

3 Ring Muscle-up
20 Double Unders

2 Ring Muscle-up
10 Double Unders

1 Ring Muscle-up
(alternate rounds with partner)

AMRAP 10:00
30 Snatch 75/45
30 Snatch 135/75
30 Snatch 165/100
Snatch 210/120
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Weightlifting
Snatch Pull
100% 4×3
+10 kg 2×3

Push Press
75% 3×3
80% 3×2

Front Squat
75% 2×3
80% 2×3

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“Life has no limitations, except the ones you make.”
~Les Brown

CrossFit
For load:
Deadlift 3-3-3-3-3
(rest as needed)

“Bergeron Beep Test”
Every 1:00 for as long as possible:
7 Thruster 75/55
7 Pull ups
7 Burpee
______________________________

CrossFit Competitor
Front Squat
70% 2×2
75% 2×2
80% 2×2

AMRAP 8:00
2 Rope Climbs
4 Pistols (each leg)
8 Russian Kettlebell Swings 70/53

For total Calories:
3:00 Airdyne
3:00 Rest
2:00 Airdyne
2:00 Rest
1:00 Airdyne
1:00 Rest
__________________________

Weightlifting
Rest

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“Experience in general — Open, Regionals or Games — plays a big role mentally in an athlete’s performance. You can train all you want, but experience is golden.”
~Kyle Kasperbauer

CrossFit
Rest
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CrossFit Competitor
Rest
____________________________________________

Weightlifting
Snatch
80% 3×2
85% 2×1
90% 2×1

Clean & Jerk
80% 1+1, 1+1
85% 1+1, 1+1
90% 1+1, 1+1

Back Squat
80% 4×3

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“You put yourself in competitive settings where you’re truly pushing yourself to your limits. I think your body gets much more adaptation from that.”
~Jason Khalipa

CrossFit
For load:
Weighted Pull-ups 3-3-3-3-3
(rest as needed)

3 rounds for time:
800m Run
(rest 2:00)
____________________________

CrossFit Competitor
Snatch
70% 2×3
75% 2×2
80% 2×1

For total reps:
Every 1:00 for 10:00
Odd min: CTB Pull-ups
Even min: 10′ Wall Ball 20/14
(pick reps. only score successful rounds)

2 rounds for time:
500m Row
20 Over the rower burpees
(rest 2:00)
___________________________

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

Clean Pull
100% 4×3

Drop snatch
80% 3×3
85% 3×2

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“I am a member of a team, and I rely on the team, I defer to it and sacrifice for it, because the team, not the individual, is the ultimate champion.”
~ Mia Hamm

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

Skill:
7 Rope Climbs 15′
(rest as needed)

3 rounds for time:
500m Row
20 Over the Rower Burpees
(rest 2:00)
___________________________

CrossFit Competitor
Front Squat
70% 2×2
75% 2×2
80% 2×2

5 rounds for load:
2 Hang Power Clean + 2 Push Press
(rest as needed)

AMRAP 7:00
5 Shoulder to Overhead 115/75
10 Deadlift 115/75
15 Box Jump 24/20
_____________________________

Weightlifting
Jerk
75% 2×3
80% 2×2
85% 3×1

Snatch
75% 1×3
80% 2×2
85% 3×1

Front Squat
80% 2×3
85% 2×2

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“One man practicing sportsmanship is far better than 50 preaching it.”
~Knute Rockne

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

“Dirty Thirty”
For time:
30 Box Jumps 24/20
30 Pull-ups
30 Kettlebell Swing 53/35
30 Steps Walking Lunge
30 Knees to Elbows
30 Push Press
30 Supermans
30 Wall Ball Shots 20/14
30 Burpees
30 Double Unders
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CrossFit Competitor
5 rounds for load:
1 Power Snatch + 2 Hang Snatch
(rest as needed)

For total reps of Toes to Bar:
Every 1:00 for 10:00
Odd min:  Toes to Bar
Even min: 3 Hang Squat Cleans 185/110
(pick reps prior to start.  only score successful rounds)

6 rounds for total Calories:
:30 Airdyne
1:00 Rest
_____________________________________________

Weightlifting
Power Snatch
75% 1×3
80% 2×2
85% 2×2
90% 2×1

Clean
75% 2×3
80% 2×2
85% 2×1

Back Squat
75% 2×3
80% 2×3
85% 2×2

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“There may be people that have more talent than you, but there’s no excuse for anyone to work harder than you do.”
~Derek Jeter