W.O.D.s

Open Gym
8:00a-12:00p
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CrossFit
Rest
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Competitor 1&2
Rest
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Sleds
6:00p at EVCF
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Weightlifting
Block Snatch (AK) + OHS
75% 5(2+1)
(:02 pause in receiving position)
 
Push Press + Power Jerk + Jerk
80% 2(2+1+1)
85% 2(1+1+1)
 
Box Jumps
5×3
 
Barbell Lunges
3×6 -choose weight-
Snatch_diagram_siff
“Start by doing what’s necessary; then do what’s possible; and suddenly you are doing the impossible.”
~Francis of Assisi
CrossFit
Weighted Pull-up
Build to a heavy set of 3
75% of heavy set 5.4.3.2.1
 
8 rounds for reps:
:20 DBall Over the Shoulder 150/80
:10 Rest
:20 Hand Release Push-ups
:10 Rest
:20 Air Squats
:10 Rest
:20 Sit-ups
:10 Rest
(tabata style scoring)
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Competitor 1
5 rounds for load:
1 Clean Pull + 1 Clean + 1 Hang Clean (AK)
(make consistent increases)
 
“Diane”
For time:
21-15-9
Deadlift 225/155
Handstand Push-ups
 
10 rounds for total calories:
1:00 Row
1:00 Rest
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Competitor 2
5 rounds for load:
1 Clean Pull + 1 Clean + 1 Hang Clean (AK)
(make consistent increases)
 
AMRAP 1:00
Strict Handstand Push-ups
 
For total reps:
Deadlift 275/185
(rest 1:00)
Deadlift 315/205
(rest 1:00)
Deadlift 365/245
(rest 1:00)
Deadlift 225/155
(Touch & Go)
 
AMRAP 1:00
Strict Handstand Push-ups
 
10 rounds for total calories:
:20 Assault Bike
:40 Rest
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Weightlifting
Clean + Hang Clean (BK)
80% 2(1+1)
85% 3(1+1)
(2:00 rest)
 
Clean Pull
3×3 -choose weight-
 
Back Squat
80% 2×4
85% 2×3
 
Planks
Accumulate 4:00
1980113_10202978555645764_4277994068040837290_o
“Go after what you really love and find a way to make that work for you, and then you’ll be a happy person.”
~Tom Petty

CrossFit
For load:
Every minute for 10:00
Odd min: 2 Squat Cleans
Even min: 10 Wall Ball Shots 20/14
(same weight for all sets)
 
“Grace”
For time:
30 Clean & Jerks 135/95
__________________
 
Competitor 1
For load:
Every 1:00 for 10:00
3 Hang Power Cleans
(add 10lbs/5lbs each set)
 
Pause Jerk (:02 in dip) + Jerk
Build to a heavy set of 1+1
85% of heavy set: 5×1
 
AMRAP 20:00
400m Run
Ring Muscle-ups
(run at each break in muscle-ups)
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Competitor 2
For load:
Every 1:00 for 10:00
2 Power Clean + 2 Jerks
(add 10lbs/5lbs each set)
 
For time:
30 Ring Muscle-ups
 
5 rounds not timed:
500m Row
400m Run
50 Double unders
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Weightlifting
NF Snatch + Snatch
75% 4(1+1)
 
NF Clean + Clean + Jerk
75% 4(1+1+1)
 
Snatch Grip Push Press + OHS
4(3+1) -choose weight-
 
Bulgarian Split Squats
3×10 -choose weight-
 
*NF – No Feet (hookgrip/straps ok)
GrandCanyon
“One of the rewards of success is freedom, the ability to do whatever you like.”
~Sting

CrossFit
Weighted Dip
Build to a heavy set of 5
75% of heavy set 5.4.3.2.1
*follow each set with 20 band pull aparts
 
For time:
10-9-8-7-6-5-4-3-2-1
Handstand Push-up
Toes to Bar
*run 100m after each round
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Competitor 1
Snatch
80% 1×1
85% 2×1
90% 1×1
95% 2×1
 
Back Squat
80% 1×1
85% 2×1
90% 1×1
95% 2×1
 
3 rounds for time:
45 Double unders
15 Thrusters 115/85
45′ Hand Walk
15 Toes to Bar
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Competitor 2
Snatch
80% 1×1
85% 2×1
90% 1×1
95% 2×1
 
Back Squat
80% 1×1
85% 2×1
90% 1×1
95% 2×1
 
3 rounds for time:
50 Double unders
25 GHD Sit-ups
50′ Hand Walk
 
For total reps:
Thruster 185/125
(rest 1:00)
Thruster 205/135
(rest 1:00)
Thruster 225/155
(rest 1:00)
Thruster 135/95
(each set unbroken. from the ground)
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Weightlifting 
Snatch + Hang Snatch (BK)
80% 2(1+1)
85% 3(1+1)
 
Snatch High Pull
3×3 -choose weight-
 
Front Squat
80% 2×4
85% 2×3
 
Barbell Sit-ups
5×5 -choose weight-
EAST VALLEY - TIGERS
“There is nothing either good or bad but thinking makes it so.” 
~William Shakespeare
7:30a Kettlebell
8:00a Weightlifting Competitor
8:00a CrossFit Competitor
10:30a Weightlifting
10:30a CrossFit
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Weightlifting 
Power Snatch
80% 3×2
85% 3×1
 
Power Clean + Jerk
80% 3(2+1)
85% 3(1+1)
 
Back Squat
85% 3×2
CrossFit
1.5 Press 6-5-4
*follow each set with a legless rope climb
(1.5 reps should be at a controlled tempo)
 
For time:
25 Calories on The Assault Bike
100yrd Overhead Plate Carry 45/35
50 Dummbell Snatches (alt arms) 50/35
100yrd Overhead Plate Carry
50 Burpees to a 6″ reach
100yrd Overhead Plate Carry
25 Steps Walking Lunge (each leg)
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Competitor 1
AMRAP 8:00
2 Bar Muscle-ups
4 Burpees to a 6″ reach
6 Dumbbell Snatch (alt arms 50/35)
 
“D.T.”
5 rounds:
12 Deadlifts 155/105
9 Hang Power Cleans
6 Shoulder to Overhead
 
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Competitor 2
For total time:
30 Bar Muscle-ups
 
(rest 2:00)
 
“D.T.”
5 rounds:
12 Deadlifts 155/105
9 Hang Power Cleans
6 Shoulder to Overhead
 
(rest 2:00)
 
50 Bar Facing Burpees
 
(rest 2:00)
 
“Dumbbell Grace”
30 Full Clean & Jerks 50/35
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Weightlifting
Rest
21687970_10106163147619794_5412094188883199411_n
“I’m never going to grow up. Staying young is what it is all about for me.”
~Hugh Hefner

Open Gym
8:00a-12:00p
_____________________
 
CrossFit
Rest
_____________________
 
Competitor 1&2
Rest
_____________________
 
Sleds
7:00p at EVCF
_____________________
 
Weightlifting
Block Snatch (AK) + OHS
75% 5(2+1)
(:02 pause in receiving position)
 
Push Press + Power Jerk + Jerk
80% 3(2+1+1)
 
Box Jumps
5×3 (for height)
 
Barbell Lunges
3×6 -choose weight-
10572079_10202978555205753_5303308297633961389_o
“Nearly all men can stand adversity, but if you want to test a man’s character, give him power.”
~Abraham Lincoln

CrossFit
Weighted Pull-up
Build to a heavy set of 5
75% of heavy set 5.4.3.2.1
 
For time:
400m Run
21 Deadlifts 225/155
21 Toes to Bar
400m Run
15 Deadlifts 225/155
15 Toes to Bar
400m Run
9 Deadlifts 225/155
9 Toes to Bar
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Competitor 1
AMRAP 1:00
Rope Climb
 
5 rounds for load:
1 Clean + 1 Hang Clean + 1 Clean
(make consistent increases)
 
AMRAP 1:00
Rope Climb
 
For time:
400m Run
21 Deadlifts 225/155
21 Toes to Bar
400m Run
15 Deadlifts 225/155
15 Toes to Bar
400m Run
9 Deadlifts 225/155
9 Toes to Bar
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Competitor 2
5 rounds for load:
1 Clean + 1 Hang Clean + 1 Clean
(make consistent increases)
 
AMRAP 1:00
Rope Climb
 
AMRAP 9:00
9 Russian Kettlebell Swings 70/53
45′ Hand Walk
9 Deadlift 275/185
45′ Dumbbell Walking Lunge 50/35 (each hand)
 
AMRAP 1:00
Rope Climb
 
2 rounds not timed:
1K Run
1 Mile Assault Bike
1K Row
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Weightlifting
Clean + Power Jerk + Jerk
75% 2(2+1+1)
80% 4(1+1+1)
(2:00 rest)
 
Clean Pull
4×3 -choose weight-
 
Back Squat
75% 4×4
 
AMRAP 1:00
ABMAT Sit-ups
16836332_10210771777343223_242348546942687002_o
“Where is all the knowledge we lost with information?”
~T. S. Eliot
CrossFit
For load:
Every 1:00 for 10:00
1 Cluster
(make consistent increase)
 
2 rounds for time:
25 Sit-ups
50 Air Squats
25 Sit-ups
50 Double unders
100yrd Farmers Walk 70/53
______________________________
 
Competitor 1
Jerk (behind the neck) + Jerk
Build to a heavy set of 1+1
85% of heavy set: 5×1 Jerk
 
For total reps:
Every 1:00 for 10:00
Even min: Ring Muscle-ups
Odd min: Strict Handstand Push-ups
*start every min with 20 double unders
(choose reps prior to start. unbroken)
 
3 rounds for time:
50 Air Squats
14 Ring Dips
10 Hang Power Clean 135/95
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Competitor 2
For time:
400m Run
7 DBall Over the Shouder 150/100
 
Jerk (behind the neck) + Jerk
Build to a heavy set of 1+1
85% of heavy set: 5×1 Jerk
 
For total reps:
Every 1:00 for 10:00
Even min: Strict Ring Muscle-ups
Odd min: Strict Deficit Handstand Push-ups 4″/2″
*start every min with 20 double unders
(choose reps prior to start. unbroken)
 
“Nasty Girls”
3 rounds for time:
50 Air Squats
7 Ring Muscle-ups
10 Hang Power Clean 135/95
_________________________________
 
Weightlifting
NF Snatch + Snatch
75% 4(1+1)
 
NF Clean + Clean + Jerk
75% 4(1+1+1)
 
Snatch Grip Push Press + OHS
4(3+1) -choose weight-
 
Bulgarian Split Squats
3×10 -choose weight-
 
*NF – No Feet
Panda
“There is no success without hardship.” 
~Sophocles