May 2016

CrossFit
For load:
Thruster 5-5-3-3-3
(make consistent increases)
 
For time:
100 Sit-ups
25 Double unders
75 Kettlebell Swings 53/35
50 Double unders
50 Wall Ball Shots 20/14
75 Double unders
25 Box Jumps 24/20
100 Double unders
______________
 
Competitor 1
Clean from blocks (BK)
70% 2×3
75% 3×2
 
Snatch Pull
90% 2×3
100% 3×2
 
Front Squat
60% 1×5
65% 1×5
70% 1×5
75% 1×5
 
For time:
35 Calories on the Assault Bike
21 Axle Thrusters 130/90
7 Rope Climbs
________________
 
Competitor 2
Clean from blocks (BK)
70% 1×3
75% 2×2
80% 5×1
 
For load:
Bench Press 5-5-5-5, 3×5
*Follow each set with a Legless Rope Climb
(make consistent increases on the first four sets. use the same weight for the last three sets)
 
For load & reps:
Every 1:00 for 10:00
Odd min: 3 Weighted Pull-ups
Even min: Strict Hnadstand Push-ups
(add 10lbs/5lbs each set. unbroken)
 
For time:
50 Calories on the Assault Bike
30 Axle Thrusters 130/90
10 Rope Climbs
________________
 
Weightlifting
Hang Clean + Clean
4(1+1) -choose weight-
 
Block Clean Pull
4×3 -choose weight-
 
Front Squat
77% 1×5
81% 1×5
85% 1×5
 
AMRAP 1:30
Abmat Sit-ups
 
Face Pulls
4×10 -choose weight-
Thomas2
“What I do is prepare myself until I know I can do what I have to do.”
~Joe Namath
CrossFit
For load:
Power Clean 5-5-3-3-3
(make consistent increases)
 
For time:
10-9-8-7-6-5-4-3-2-1
Handstand Push-ups
Toes to Bar
(alternate rounds with a partner)
 
For time:
500m Row
_______________
 
Competitor 1
Push Press
60% 1×5
65% 1×5
70% 1×5
75% 1×5
 
Power Clean
70% 2×3
75% 3×2
 
Bench Press
60% 1×8
70% 1×8
75% 1×5
80% 1×3
 
AMRAP 10:00
1-2-3-4-5-6-7-8-9-10
Strict Handstand Push-up
Strict Pull-up
_______________
 
Competitor 2
Muscle Snatch
1×3 -choose weight-
2×2 -choose weight-
3×1 -choose weight-
 
Power Clean + Push Press
70% 2+2
75% 2+2
80% 2+2
85% 3(1+1)
 
AMRAP 7:00
35′ Hand Walk
21 GHD Sit-ups
7 DBall Over the Shoulder 150/100
 
6 rounds for load:
40yrd Sled Push
(rest 1:00)
_________________
 
Weightlifting
High Hang Snatch + Snatch
4(1+1) -choose weight-
 
Pause Jerk + Jerk
Work up to Heavy 2+1
-then-
3(1+2) @ 90% of Heavy Set
 
Barbell Sit-ups
4×5 -choose weight-
 
Weighted Dips
4×8 -choose weight-
ProgrammingClinic
“The only person who is educated is the one who has learned how to learn and change.”
~Carl Rogers
9:00a-12:00a Memorial Day Hours
 
CrossFit
“Murph”
For time:
1 Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
100 Mile Run
_________________
 
Competitor 1
Snatch Push Press + Overhead Squat
3(6+1) -choose weight-
 
Snatch
70% 2×3
75% 3×2
 
Back Squat
60% 1×8
70% 1×8
75% 1×5
80% 1×3
 
7 rounds for time: (10:00 cap)
2 Ring Muscle-ups
3 DBall Over the Shoulder 150/100
4 Pistols (each leg)
_________________
 
Competitor 2
“Murph”
For time:
1 Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
100 Mile Run
_________________
 
Weightlifting
Muscle Snatch + Power Snatch
4(1+2) -choose weight-
 
Snatch Pull
4×3 -choose weight-
 
Back Squat
77% 1×5
81% 1×5
85% 1×5
 
Strict Pull-ups/Lat Pulldowns
4×8 -choose weight-
 
GHD Sit-ups
4×10 -choose weight-
Murph
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.
7:00a Sprints
8:00a CrossFit Competitors
8:00a Weightlifting Competitors
10:30a Kettlebell
10:30a Powerlifting
12:00p Weightlifting
_______________
 
Weightlifting
3-Position Snatch
Work up to a heavy set of 1+1+1
(Positions – Hip, Knee, Floor)
 
3-position Clean
Work up to a heavy set of 1+1+1
(Positions – Hip, Knee, Floor)
 
Back Squat
80% 2×4
85% 1×4+
Regional2016b

“To live is to suffer, to survive is to find some meaning in the suffering.”
~Friedrich Nietzsche
CrossFit
For load:
Start a new set every 2:00
Back Squat 5-4-3-2-1
(make consistent increases)
 
For time:
30 Kettlebell Swings 53/35
20 Toes to Bar
30 Wall Ball Shots 20/14
20 Ring Dips
30 Steps Walking Lunge (each leg)
20 Parallette Pass Throughs
30 Burpees
______________
 
Competitor 1
Power Snatch
70% 1×3
80% 2×1
85% 1×1
90% 1×1
95% 1×1
PR
 
Deadlift
70% 1×3
80% 2×1
85% 1×1
90% 1×1
95% 1×1
PR
 
For reps:
Max Kipping Handstand Push-ups
 
For reps:
Max Kipping Pull-ups
 
For reps:
Max Kipping Ring Dips
________________
 
Competitor 2
Power Snatch
70% 2×3
75% 3×2
 
Clean Pull from deficit
90% 2×3
100% 3×2
 
For load:
1.5 Press 3-3-3-3-3
(add 10lbs/5lbs each set. controlled tempo. follow each set with 10 T2B)
 
Back Squat
20RM
_________________
 
Weightlifting
Rest
Vo2test

“Speak softly and carry a big stick; you will go far.”
~Theodore Roosevelt

CrossFit
Rest
___________

Competitor 1&2
Rest
___________

Weightlifting
Push Press + Power Jerk + Split Jerk
80% 4(2+1+1)

Pause Snatch Pull
80% 4×3

Back Squat
70% 4×2

IAOpen

“Nothing great was ever achieved without enthusiasm.”
~Ralph Waldo Emerson

Now booking Cryotherapy Sessions!
Book at: 480-678-4441 or info@freezeu.com

First available appointment is at 4p on Friday, May 27th!

Cryo1

CrossFit
For load:
Start a new set every 2:00
Bench Press 5-4-3-2-1
(make consistent increases)
 
For total reps:
Every 1:00 for 10:00
Odd min: Bar Muscle-ups
Even min: Handstand Push-ups
(choose reps prior to start. unbroken)
 
For time:
30 Calories on The Assault Bike
15 Axle Thrusters 130/90
3 Rope Climbs
_________________
 
Competitor 1
Power Clean
70% 2×2
80% 2×1
85% 1×1
90% 1×1
95% 1×1
PR
 
Clean
70% 1×2
75% 1×1
80% 2×1
85% 1×1
90% 1×1
95% 1×1
PR
 
For time:
2000m Row
__________________
 
Competitor 2
Clean from blocks (BK)
2×3 70%
3×2 75%
 
For load:
Bench Press 5-5-5-5-5-5-5 (7 sets)
(add 10lbs/5lbs each set. follow each set with 1 legless rope climb)
 
For load & reps:
Every 1:00 for 10:00
Odd min: 5 Weighted Pull-ups
Even min: Strict Handstand Push-ups
(add 10lbs/5lbs each set. unbroken)
 
7 rounds for time:
15 Calories on The Assault Bike
:15 L-Sit
_________________
 
Weightlifting
Hang Clean + Clean
4(1+1)
 
Block Clean Pull
4×3 -choose weight-
 
Front Squat
77% 1×5
81% 1×5
85% 1×5
 
AMRAP 1:30
Abmat Sit-ups
 
Face Pulls
4×10 -choose weight-

13239257_10104871727540852_1202302297310021679_n

“Be sure you put your feet in the right place, then stand firm.”
~Abraham Lincoln
CrossFit
For load:
Start a new set every 2:00
Deadlift 5-4-3-2-1
(make consistent increases)
 
AMRAP 15:00
3 Wall Walks
50′ Farmers Walk 70/53
300m Row
______________
 
Competitor 1
Push Press
70% 1×3
80% 2×1
85% 1×1
90% 1×1
95% 1×1
PR
 
Bench Press
70% 1×3
80% 2×1
85% 1×1
90% 1×1
95% 1×1
PR
 
For reps:
Max Strict Handstand Push-ups
 
For reps:
Max Strict Pull-up
 
For reps:
Max Strict Bar Dips
________________
 
Competitor 2
8 rounds for load:
40yrd Sled Push
(rest 1:00)
 
For time:
35 Weighted Sit-ups 25lbs
35 Toes to Bar
 
AMRAP 20:00
50′ Hand Walk
3 DBall Over the Shoulder 150/100
50′ DBall Carry
3 DBall Over the Shoulder 150/100
50′ Bear Crawl
________________
 
Weightlifting
High Hang Snatch
4×2 -choose weight-
 
Pause Jerk + Jerk
Work up to Heavy 2+1
-then-
3(2+1) @ 90% of Heavy Set
 
Barbell Sit-ups
4×5 -choose weight-
 
Weighted Dips
4×8 -choose weight-

Regional2016e

“Very early, I knew that the only object in life was to grow.”
~Margaret Fuller


CrossFit
For load:
Start a new set every 2:00
Push Press 5-4-3-2-1
(make consistent increases)

“Half Murph”
For time:
800m Run
50 Pull-ups
100 Push-ups
150 Air Squats
800m Run
(Full Murph on Memorial Day)

_______________
 
Competitor 1
Snatch
70% 2×2
75% 1×1
80% 1×1
85% 2×1
90% 1×1
95% 1×1
PR
 
Back Squat
75% 1×3
80% 1×2
85% 1×1
90% 1×1
95% 1×1
PR
 
For time:
500m Row
________________
 
Competitor 2
Muscle Snatch
2×3 -chooses weight-
3×2 -choose weight-
 
Power Clean + Push Press
70% 2+2
75% 2+2
80% 5(1+1)
 
For time:
3 Strict Ring Muscle-ups
25 Strict Handstand Push-ups
3 Strict Ring Muscle-ups
50 Strict Pull-ups
3 Strict Ring Muscle-ups
25 Strict Handstand Push-ups
3 Strict Ring Muscle-ups
 
Back Squat
20RM
(If you feel like doing anything else after the 20RM, you did it wrong)
_________________
 
Weightlifting
Muscle Snatch
4×3 -choose weight-
 
Snatch Pull
4×3 -choose weight-
 
Back Squat
75% 3×3
 
Strict Pull-ups/Lat Pulldowns
4×8 -choose weight-
 
GHD Sit-ups
4×10 -choose weight-
Crystal
“Courage is resistance to fear, mastery of fear, not absence of fear.”
~Mark Twain