March 2018

Moving Day!!!!
7:00a at The old gym

New Gym Address:
8 N. Roosevelt Ave
Chandler, AZ 85226

 

CrossFit
For load:
Hang Power Clean 5-5-5-5-5
(make consistent increases)
 
4 rounds for time:
400m Run
50 Air Squats
____________________
 
Competitor 1
Snatch
Build to a heay set of 3
90% of heavy set: 2×2 (t&g)
 
For load:
Bench Press 8-8-8-8-8
(make consistent increases)
 
Front Squat
Build to a heavy set of 3
90% of heavy set: 2×2 (t&g)
 
For time:
21 Thruster 135/95
15 DBall Over the shoulder 150/100
9 Strict Handstand Push-up
______________________
 
Competitor 2
Snatch
Build to a heay set of 3
90% of heavy set: 2×2 (t&g)
 
For time:
15 DBall Over the shoulder 150/100
15 Over the DBall Burpee
 
For load:
Every 2:00 for 10:00
5 Thruster
(make consistent increases)
 
For time:
15 DBall Over the shoulder 150/100
15 Over the DBall Burpee
 
For time:
3k Row
*7 strict handstand push-ups every 1:00
________________________
 
Weightlifting
Every 1:00 until you miss a lift:
1 Snatch at 85% of 1RM
-then-
Build to a heavy set of 1
 
Clean & Jerk
80% 1×1 (followed by 1:00 rest)
85% 1×1 (followed by 1:30 rest)
90% 1×1 (followed by 2:00 rest)
95% 1×1
 
Front Squat
Build to a heavy set of 2
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“I put my heart and my soul into my work, and have lost my mind in the process.” 
~Vincent Van Gogh

CrossFit
Rest
_____________________________
 
Competitor 1&2
Rest
_____________________________
 
Sleds
3 rounds for time:
40yd Sled Push Shuttle 225/180
80yd Shuttle Run
60yd Sled Push Shuttle
80yd Shuttle Run
80yd Sled Push Shuttle
(rest 3:00 between rounds)
_______________________________
 
FitEssentials
3 rounds for reps:
:30 Lft leg Russian Box Step-up
:30 Rest
:30 Rt leg Russian Box Step-up
1:00 Rest
1:30 DB Manmakers – moderate
1:00 Rest
 
AMRAP 12:00
12 RKBS (moderate)
10 Goblet Squats
40m Single arm F/R Carry (each arm)
200m Row
_________________________________
 
Weightlifting
Block Snatch
75% 4×1 (1:30 rest)
80% 1×1
85% 1×1
90% 1×1
 
Block Clean
75% 4×1 (1:30 rest)
80% 1×1
85% 1×1
90% 1×1
 
4 rounds (choose weight)
40yd Sled Drag
40yd Reverse Sled Drag
20yd Sled Push
20yd Reverse Sled Pull
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All things must come to the soul from its roots, from where it is planted.
~Saint Teresa of Avila
CrossFit
For load:
Bench Press 8-8-8-8-8
(make consistent increases)
 
AMRAP 16:00
:20 Plank Hold
:20 Chin Over the Bar Hold
:20 Split Squat Hold (alt legs each round)
:20 Handstand Hold
___________________________
 
Competitor 1&2
For load:
Every 2:00 for 10:00
8 Dumbbell Power Clean
(make consistent increases)
 
AMRAP 1:00
Pistol (alt legs)
 
For load:
Every 1:00 for 10:00
Odd min: 12 Bar Facing Burpees
Even min: 3 Deadlift (T&G)
 
AMRAP 1:00
Pistol (alt legs)
 
3 rounds for calories:
:10 Assault Bike for calories
:50 Rest
:20 Assault Bike for calories
2:40 Rest
_______________________________
 
Weightlifting
Clean & Jerk
90% 1×1
85% 3×1
 
Clean Pull
4×3 -choose weight-
 
Front Squat
85% 3×2 (1:30 rest)
90% 3×1 (full rest)
 
GHD Sit-ups
5×20 -choose weight-
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“How far that little candle throws its beams! So shines a good deed in a naughty world.”
~William Shakespeare

CrossFit
For load:
Back Squat 8-8-8-8
(make consistent increases)
 
“Annie”
For time:
50-40-30-20-10
Double unders
Sit-ups
____________________________
 
Competitor 1
“Annie”
For time:
50-40-30-20-10
Double unders
Sit-ups
 
For time:
45′ Hand Walk
 
5 rounds for load:
5 Weighted Pull-ups
5 Weighted Dips
(rest 1:30 between rounds. make consistent increases)
 
For time:
45′ Hand Walk
 
AMRAP 10:00
1-2-3-4-5-6-7…..
Hang Power Cleans 155/105
Ring Muscle-ups
Over the box jumps 24/20
_____________________________
 
Competitor 2
At your mile pace:
400m Run
200m Recovery Jog
800m Run
400m Recovery Jog
400m Run
 
For time:
90′ Hand Walk
 
5 rounds for load:
5 Weighted Pull-ups
5 Weighted Dips
(rest 1:30 between rounds. make consistent increases)
 
For time:
90′ Hand Walk
 
For time:
20 Hang Power Cleans 155/105
20 Ring Muscle-ups
20 Over the box jumps 24/20
__________________________
 
Aerobic Capacity
2 rounds for reps & meters:
3:00 Row
1:00 Rest
3:00 MB Get-ups (alt sides)
1:00 Rest
3:00 Sled Push (135/90lbs)
1:00 Rest
3:00 Farmer’s Walk (53/35lbs)
1:00 Rest
__________________________
 
Weightlifting
Power Snatch
Build to a heavy set of 1
 
Power Clean + Push Press
80% 3(2+1)
 
Drop Snatch
Build to a heavy set of 1
 
Single Leg Step-up
4×12 -choose weight-
(12 each leg)
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“Luck is believing you’re lucky.”
~Tennessee Williams

CrossFit
For load:
Every 1:00 for 10:00
1 Power Snatch + 1 Hang Power Snatch
(make consistent increases)
 
15 rounds for time:
1 DBall over the shoulder 150/80
3 Handstand Push-up
5 Box Jumpes 24/20
_________________________
 
FitEssentials
For load:
Superset
12-10-8
Suitcase Deadlift (each arm)
Behind the Neck Press
 
For load:
Superset
10-10
Single arm Waiter’s Squat (each arm)
Ring Row (Adv: False Grip) – 2s pause against chest
 
For Reps & Cals:
Tabata Burpee
Rest 1:00
Tabata Row
_____________________________
 
Competitor 1
At moderate intensity:
5×3 Box Jump from seated position
 
At a moderate load:
Every 1:00 for 10:00
3 Muscle Snatch
 
Snatch
Build to a heavy set of 3
90% of heavy set: 2×2
 
Back Squat
Build to a heavy set of 8
______________________________
 
Competitor 2
For load:
Every 1:00 for 10:00
Odd min: 12 Toes to bar
Even min: 8 Power Snatch (T&G)
 
For time:
75 Double unders
 
For load:
Every 2:00 for 10:00
8 Back Squat
(make consistent increases)
 
For time:
75 Double unders
 
“Lactic Ladders”
5 rounds for total calories:
:10 Row for calories
:50 Rest
:20 Row for calories
:40 Rest
:30 Row for calories
:30 Rest
:40 Row for calories
:20 Rest
:50 Row for calories
:10 Rest
________________________________
 
Weightlifting
Snatch
90% 1×1
85% 4×1
 
Snatch Pull
4×3 -choose weight-
 
Back Squat
85% 4×2 (1:30 rest)
90% 3×1 (full rest)
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“All you need in this life is ignorance and confidence, and then success is sure.” 
~Mark Twain

7:00a CrossFit Competitor 2
7:30a Kettlebell
8:00a Weightlifting 
8:00a CrossFit Competitor 1
10:30a Weightlifting 
10:30a CrossFit 
___________________

Weightlifting 
For load:
Every 1:30 for 9:00
1 Snatch
-rest 3:00-
Build to a heavy set of 1
 
For load:
Every 1:30 for 9:00
1 Clean & Jerk
-rest 3:00-
Build to a heavy set of 1
 
Front Squat
Build to a heavy set of 1

 

18.5
AMRAP 7:00
3 Thrusters 100/65
3 Chest to Bar Pull-ups
6 Thrusters
6 Chest to Bar Pull-ups
9 Thrusters 
9 Chest to Bar Pull-ups
12 Thrusters
12 Chest to Bar Pull-ups
15 Thrusters
15 Chest to Bar Pull-ups
18 Thrusters
18 Chest to Bar Pull-ups 
*continue increasing by 3’s until time expires.

 

IMG_2165

 

“Simplicity is the ultimate sophistication.”
~Leonardo da Vinci
CrossFit
Rest
____________________
 -
Competitor 1&2
Rest
____________________
 -
Sleds
Speed is the priority:
5x 10yd Sled Push 315/270
4x 20yd Sled Push 270/225
3x 30yd Sled Push 225/180
2x 40yd Sled Push 180/135
(rest as needed)
___________________
 
FitEssentials
For load & reps:
Sumo Deadlift 6-6-4-4-4
*follow each set with a :30 AMRAP of dips
 
4 rounds for reps + cals:
:30 Box Step-up (alt legs)
:30 Rest
:30 Single-Arm Sumo Deadlift High-pull (alt arms)
:30 Rest
:30 Burpee
:30 Rest
:30 Row for calories
:30 Rest
___________________
 
Weightlifting
Block Snatch
75% 4×1 (1:30 rest)
80% 3×1 (1:30 rest)
 
Block Clean
75% 4×1 (1:30 rest)
80% 3×1 (1:30 rest)
 
6 rounds:
40 yd sled push
-walk back recovery-
40 yd reverse sled drag
- full recovery -
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“Men, like bullets, go farthest when they are smoothest.”
~Jean Paul
 
CrossFit
For load:
Hang Power Snatch 2-2-2-2-2-2
(make consistent increases)
 
10 rounds for distance. In teams of 3:
:20 Sled Push Shuttle 180/135
:40 Rest
(3 person rotation on the sled)
__________________________
 
Competitor 1&2
3 rounds not timed:
45 Calorie Row
15 Power Snatches 95/65
45 Double unders
 
Partner Stretch
__________________________
 
Weightlifting
Clean & Jerk
90% 1×1
85% 2×1
 
Clean Pull
3×3 -choose weight-
 
Front Squat
85% 4×2
90% 3×1
(no more than 1:30 rest)
 
GHD Sit-ups
4×20 -choose weight-
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“Great effort springs naturally from great attitude.”
~Pat Riley