W.O.D.s

7:00a CrossFit Competitor 2
7:30a Kettlebell
8:00a Weightlifting Competitor
8:00a CrossFit Competitor 1
10:30a Weightlifting
10:30a CrossFit
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Weightlifting
Snatch
Build to a heavy set of 1
 
Clean & Jerk
Build to heavy set of 1
 
Back Squat
85% 2×2
90% 2×1
CrossFit
“Nutts”
For Time:
10 Handstand push-ups
15 Deadlifts 250/165
25 Box jumps 30/24
50 Pull-ups
100 Wall Ball Shots 20/14
200 Double-unders
400m Run with a 45lb plate
_______________________
 
Competitor 1
For load:
12 – 9 – 6
Power Clean & Jerk
(use the same weight for all sets. rest 2:00 between sets)
 
For time:
20 Strict Pull-ups
30 Strict Handstand Push-ups
40 GHD Sit-ups
50 Pistols (alt legs)
 
2 rounds:
No rest between exercises. Push to failure.
5-8 Weighted Chin-up
8-12 Dumbbell Pullover
5-8 Weighted Dip
8-12 Seated Row
8-12 Dumbbell Overhead Triceps Ext
8-12 Zottman Curl
(rest as needed between rounds)
________________________
 
Competitor 2
For load:
12 – 9 – 6
Power Clean & Jerk
(use the same weight for all sets. rest 2:00 between sets)
 
Not timed:
800m Run
 
For time:
20 Strict CTB Pull-ups
30 Strict Handstand Push-ups
40 GHD Sit-ups
50 Pistols (alt legs)
 
Not timed:
800m Run
 
2 rounds:
No rest between exercises. Push to failure.
5-8 Weighted Chin-up
8-12 Seated Row
8-12 Zottman Curl
(rest as needed between rounds)
 
Not timed:
800m Run
 
2 rounds:
No rest between exercises. Push to failure.
5-8 Weighted Dip
8-12 Dumbbell Bench Press
8-12 Overhead Dumbbell Triceps Ext.
(rest as needed between rounds)
__________________________
 
Weightlifting
Rest
VN9A5697
“Difficulties mastered are opportunities won.”
~Winston Churchill

CrossFit
Rest
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Competitor 1&2
Rest
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Sleds
6:00p at EVCF

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Weightlifting
Snatch
75% 4×2

Clean
75% 4×2

Power Jerk + Jerk
75% 4(1+1)

Planks
Accumulate 4:00

24131939_10106393077273924_1379099298781562536_oClick here for clinic registration!

“We can’t take any credit for our talents. It’s how we use them that counts.”
~Madeleine L’Engle

CrossFit
For load:
Bench Press 8-8-8-8-8
(make consistent increases)
 
AMRAP 3:00
400m Run
Max Wall Walks
 
(rest 1:00)
 
AMRAP 5:00
800m Run
Max Kettlebell Swings 53/35
 
(rest 1:00)
 
AMRAP 3:00
400m Run
Max Air Squats
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Competitor 1&2
For load:
Single-Arm Dumbbell Snatch 10-8-6-4-2 (alt arms)
(make consistent increases)
 
Clean
70% 2×2
75% 1×1
80% 2×1
85% 1×1
90% 2×1
 
5 rounds not timed:
10 Nautilus Ab Machine
15 Toes to Bar
10 Russian Kettlebell Swings 70/53
 
5 rounds for total calories:
:10 Row
:50 Rest
:20 Row
:40 Rest
:30 Row
:30 Rest
:40 Row
:20 Rest
:50 Row
:10 Rest
________________________
 
Weightlifting
Clean & Jerk
85% 1(1+1)
90% 2(1+1)
80% 2(1+1)
 
Clean Pull
4×3 -choose weight-
 
Back Squat
85% 3×2
90% 2×1
 
RDL
3×5 -choose weight-
 
Ab Machine
3×15
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“What is now proved was once only imagined.”
~William Blake

CrossFit
For load:
Deadlift 3-2-1-1-1
(make consistent increases)
 
With a partner for time:
50-40-30-20-10
Calorie Row
ABMAT Sit-up
*While partner 1 rows, partner 2 does sit-ups. Once both are complete, switch exercises.
___________________________
 
Competitor 1
For load:
Rebounding Push Press 5-5-5-5-5
(make consistent increases)
 
For total reps:
Every 1:00 for 10:00
Odd min: Ring Muscle-up
Even min: Power Clean 185/125
(choose reps prior to start. unbroken)
 
For time:
40 Wall Ball Shots 20/14
30 CTB Pull-ups
20 HSPU
30 Wall Ball Shots
20 CTB Pull-ups
10 HSPU
20 Wall Ball Shots
10 CTB Pull-ups
5 HSPU
 
Not timed:
5-4-3-2-1
Rope Cimb
*start each round with a 400m run
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Competitor 2
Not timed:
5-4-3-2-1
Rope Cimb
*start each round with a 400m run
 
For reps:
:30 Ring Muscle-up
1:30 Rest
:30 Handstand Push-up
1:30 Rest
:30 Push-ups
 
3 rounds:
3:00 to complete
250m Row
Ring Muscle-up (do the same number of reps that you did in :30)
 
3 rounds:
3:00 to complete
250m Row
Handstand Push-up (do the same distance that you did in :30)
 
3 rounds:
3:00 to complete
250m Row
Push-up (do the same number of reps that you did in :30)
 
3 rounds for time:
20 Wall Ball Shots 30/20
40yd Sled Push 225/180
80yd Shuttle Run
40yd Sled Push
20 CTB Pull-ups
(alternate rounds with a partner)
__________________________________
 
Weightlifting
Power Snatch
Work up to Heavy 2×2
(Shoot for same weight as last week’s double)
 
Power Clean + Jerk
Work up to Heavy 2(2+1)
(Shoot for same weight as last week’s double)
 
Snatch Push Press
3×5 -choose weight-
 
Box Step-ups
3×10 -choose weight-
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“A goal is not always meant to be reached, it often serves simply as something to aim at.” 
~Bruce Lee

CrossFit
Skill
Toes to bar
 
5 rounds for total reps:
Thruster 135/95
Pull-up
(rest 3:00 between rounds)
____________________________
 
Competitor 1
Snatch
70% 2×2
75% 1×1
80% 1×1
85% 2×1
90% 3×1
 
Snatch Pull
90% 1×3
100% 1×3
+20lbs 2×2
 
Back Squat
80% 2×3
85% 3×2
 
For time:
500m Row
(rest 1:30)
500m Row
_____________________________
 
Competitor 2
With a partner for time:
15-12-9-6-3
Thruster 95/65
Sumo Deadlift High Pull 95/65
(alternate with a partner after each exercise)
 
Snatch
70% 2×2
75% 1×2
80% 2×1
85% 3×1
 
Snatch Pull
100% 3×3
 
Back Squat
75% 2×2
80% 1×1
85% 1×1
90% 3×1
 
5 rounds for time:
500m Row
(rest 1:00)
_______________________________
 
Weightlifting
Snatch

85% 1×1
90% 2×1
85% 1×1
 
Snatch Pull
3×3 -choose weight-
 
Front Squat
85% 4×2
 
Strict T2B
4×10
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“The men who have succeeded are men who have chosen one line and stuck to it.” 
~Andrew Carnegie

7:30a Kettlebell
8:00a Weightlifting Competitor 
8:00a CrossFit Competitor 
10:30a Weightlifting 
10:30a CrossFit

___________________

Weightlifting
Snatch
80% 1×1
85% 1×1
90% 1×1
95% 1×1

Clean & Jerk
80% 1(1+1)
85% 1(1+1)
90% 1(1+1)
95% 1(1+1)

Back Squat
85% 3×2

9:00a-12:00p Open Gym
(Back to regular schedule on Saturday)

CrossFit
For load:
Push Press 8-5-3-3-3
(make consistent increases)
 
“Helen”
3 rounds for time:
400m Run
21 Kettlebell Swings 53/35
12 Pull-ups
______________________
 
Competitor 1
With a partner for time:
3-5-7-9-7-5-3
Burpee Box Jump 24/20
*start each round with 1 DBall over the shoulder 150/100
(alternate rounds with a partner)
 
5 rounds for load:
1 Clean + 1 Hang Clean + 1 Clean
*follow each set with 2 box jumps from seated position
(make consistent increases)
 
For time:
9 Deadlifts 315/205
15 Deadlifts 275/185
21 Deadlifts 225/155
(set-up 3 bars)
 
Not timed:
25 Toes to Bar
50 Wall Ball Shots 20/14
75 Cal Row
50 Wall Ball Shots
25 Toes to Bar
_________________________
 
Competitor 2
With a partner for time:
1-3-1-5-1-3-1
DBall Over the shoulder 150/100
*start each rond with 5 Wall Ball Shots 30/20
 
5 rounds for load:
1 Clean + 1 Hang Clean + 1 Clean
*follow each set with 2 box jumps from seated position
(make consistent increases)
 
For time:
9 Deadlifts 365/245
15 Deadlifts 315/205
21 Deadlifts 275/185
(set-up 3 bars)
 
Not timed:
5k Row
*perform 15 Toes to Bar following every 1000m
___________________________
 
Weightlifting
Clean + Jerk
85% 1(1+1)
90% 2(1+1)
80% 2(1+1)
 
Clean Pull
4×3 -choose weight-
 
Back Squat
85% 3×2
90% 2×1
 
RDL
3×5 -choose weight-
 
Ab Machine
3×15
23795296_10213498556752644_4566230268823950169_n
“Friends are the siblings God never gave us.”
~Mencius
CrossFit
Skill
Rope Climb
 
“Annie”
For time:
50-40-30-20-10
Double unders
Sit-ups
 
10 attempts to establish max load:
20yd Sled Pull
(add weight each attempt. rest as needed)
___________________
 
Competitor 1
AMRAP 8:00
2 Ring Muscle-ups
2 DBall over the shoulder
(alternate rounds with a partner)
 
For total reps:
Every 1:00 for 10:00
Odd min: Power Clean 185/125
Even min: Strict Handstand Push-ups
(choose reps prior to start. unbroken)
 
2 rounds:
No rest between exercises. Push to Failure.
Weighted Chin-up
Dumbbell Pullover
Weighted Dip
Supinated Grip Pulldown
Weighted Push-up
*choose loads that allow 8-12 reps on each exercise.
 
For time:
2k Row
____________________
 
Competitor 2
3 rounds not timed:
1000m Row
800m Run
 
AMRAP 10:00
1-2-3-4-5-6-7-8-9-10
Power Clean 225/155
Ring Muscle-up
 
2 rounds:
No rest between exercises. Push to Failure.
Weighted Chin-up
Dumbbell Pullover
Weighted Dip
Supinated Grip Pulldown
Weighted Push-up
*choose loads that allow 8-12 reps on each exercise.
 
3 rounds for time:
20 Calorie Row
40yd Sled Push 225/180
80yd Shuttle Run
40yd Sled Push
20 Burpees
(alternate rounds with a partner)
_____________________
 
Weightlifting
Power Snatch
Work up to Heavy 2×2
(Shoot for same weight as last week’s double)
 
Power Clean + Jerk
Work up to Heavy 2(2+1)
(Shoot for same weight as last week’s double)
 
Snatch Push Press
3×5 -choose weight-
 
Box Step-ups
3×10 -choose weight-
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“That which does not kill us makes us stronger.”
~Friedrich Nietzsche