December 2017

Happy New Year!!!

9:00a-12:00p Open Gym 

7:00a CrossFit Competitor 2
7:30a Kettlebell
8:00a CrossFit Competitor 1
8:00a Weightlifting Competitor
10:30a CrossFit
10:30a Weightlifting
_______________________________
 
Weightlifting
Snatch
75% 2×3
-then-
Build to a heavy set of 3
 
Clean + Front Squat + Jerk
75% 2(3+1+1)
-then-
Build to a heavy set of (3+1+1)
 
Back Squat
80% 3×3
85% 3×1
CrossFit
AMRAP 15:00
5 Thrusters 95/65
7 Toes to Bar
9 Kettlebell Swings 53/35
_____________________________
 
Competitor 1
For load:
Every 1:00 for 10:00
1 Power Clean + 1 Cluster
 
For load:
Back Squat 8-8-8-8
(make consistent increases)
 
For load:
Romanian Deadlift 8-8-8-8
(make consistent increases)
 
3 rounds for time:
21 Wall Ball Shot 20/14
15 Hang Power Snatch 75/55
9 Toes to Bar
 
____________________________
 
Competitor 2
For load:
Every 1:00 for 10:00
1 Power Clean + 1 Cluster
 
For load:
Back Squat 8-8-8-8
(make consistent increases)
 
For load:
Romanian Deadlift 8-8-8-8
(make consistent increases)
 
3 rounds for time:
25 Hang Power Snatch 75/55
25 Wall Ball Shots 20/14
25 GHD Sit-ups
______________________________
 
Weightlifting
Rest
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“The secret of joy in work is contained in one word – excellence. To know how to do something well is to enjoy it.”
~Pearl S. Buck

CrossFit
Rest
______________________________
 
Competitor 1&2
Rest
______________________________
 
Sleds
7 rounds:
80yd Sled Push Shuttle 225/180
200m Recovery Jog
______________________________
 
FitEssentials
For load:
Axle Strict Press 12-10-8
* follow each set with 8 Kneeling Torso Row
 
AMRAP 20:00 (with a partner)
80m Sled Push – moderate
80m Axle OH Carry (today’s best press)
12 Sit-ups (Adv – GHD)
200m Row
(alternate with partner after each exercise)
________________________________
 
Weightlifting
NHNF Snatch + Snatch
70% 2(2+2)
75% 2(2+1)
 
NHNF Clean + Jerk
75% 2(2+3)
80% 2(2+3)
 
Pause Squats + Squat
60% 5(3+2)
 
GHD Sit-ups
4×10 -choose weight-
 
Sled (1)
“Courage and grace are a formidable mixture.”
~Marlene Dietrich
CrossFit
For load:
Back Squat 8-8-8-8
(make consistent increases)
 
“Jackie”
For time:
1000m Row
50 Thrusters 45/35
30 Pull-ups
___________________
 
Competitor 1&2
With a partner for time:
15-12-9
Dumbbell Snatch (each arm) 50/35
Over the Box Jump 24/20
(alternate rounds with a partner)
 
Snatch
Build to a heavy set of 2
85% of heavy set: 5×1
*follow each set with 1 legless rope climb
 
Clean + Front Squat + Jerk
Build to a heavy set of: 2+2+2
85% of heavy set: 5(1+1+1)
*follow each set with 5 deficit hspu (choose height)
 
For time:
2k Row
____________________
 
Weightlifting
Clean
Build to a heavy set of 3
90% of heavy set: 3×3
 
Clean Deadlift
85% 2×5
95% 4×5
(Based on 1rm clean)
 
Front Squat
60% 3×10
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“At each increase of knowledge, as well as on the contrivance of every new tool, human labour becomes abridged.”
~Charles Babbage

9:00a-12:00p Open Gym 

Merry Christmas!!!
(gym closed for the holiday)

7:00a CrossFit Competitor 2
7:30a Kettlebell
8:00a CrossFit Competitor 1
8:00a Weightlifting Competitor
10:30a CrossFit
10:30a Weightlifting
___________________________
 
Weightlifting
Snatch
75% 3×3
-then-
Work up to Heavy Triple
 
Clean + Jerk
75% 3(3+2)
-then-
Work up to Heavy (3+1)
 
Back Squat
80% 3×3
CrossFit
For load:
Dumbbell Pullover 8-8-8-8-8
(make consistent increases)
 
4 rounds for time:
21 Air Squat 
15 Toes to Bar
9 Deadlift 225/155
100yd Farmer Walk 70/53
________________________________
 
Competitor 1
“Jackie”
For time:
1000m Row
50 Thrusters 45/35
30 Pull-ups
 
For load:
Hang Power Snatch 5-5-5-5-5
(make consistent increases)
 
Front Squat
Build to a heavy set of 3
85% of heavy set: 3×3
 
For total reps:
Every 1:00 for 10:00
Odd min: Standing Kettlebell Press (alt arms) 35/26
Even min: Strict Chest to Bar Pull-ups
(choose reps prior to start. unbroken)
___________________________________
 
Competitor 2
“Jackie”
For time:
1000m Row
50 Thrusters 45/35
30 Pull-ups
 
For load:
Hang Power Snatch 5-5-5-5-5
(make consistent increases)
 
Front Squat
Build to a heavy set of 3
85% of heavy set: 3×3
 
For total reps:
Every 1:00 for 10:00
Odd min: Standing Kettlebell Press (alt arms) 35/26
Even min: Strict Chest to Bar Pull-ups
(choose reps prior to start. unbroken)
 
“Eikcaj”
For time:
30 Pull-ups
50 Thrusters 45/35
1000m Row
__________________________________
 
Weightlifting
Rest
25550571_10213741258460035_8324478470336721376_n
The Future Home of EVCF
8 N. Roosevelt Ave
Chandler, AZ 85226
CrossFit
Rest
________________________
 
Competitor 1&2
Rest
_________________________
 
Sleds
8 rounds:
40yrd Sled Push 225/180
(rest 1:00 between rounds)
_________________________
 
FitEssentials
3 rounds at a moderate load:
8 Suitcase Deadlift (each side)
:30-:60 of Front Leaning Rest (Adv: Rings)
 
AMRAP 8:00
30m Single-Arm Front Rack Carry
10 Burpees
8 Toes 2 Bar
 
3 rounds:
:20 Hollow Body Hold
:40 Rest (two knee twist during rest)
__________________________
 
Weightlifting
NHNF Snatch
70% 2×3
75% 2×2
 
NHNF Clean + Jerk
70% 2(3+1)
75% 2(2+2)
 
Pause Squats + Squat
60% 5(2+2)
 
GHD Sit-ups
4×10 -choose weight-
Hoodie
“All the great things are simple, and many can be expressed in a single word: freedom, justice, honor, duty, mercy, hope.”
~Winston Churchill