CrossFit
“Tabata something else”
Score is the total of the lowest number of reps completed on each exercise:
Pull-ups
Push-ups
Sit-ups
Air Squats
(tabata protocol is 8 rounds :20 work/:10 rest)
(no rest between exercises)
__________________________________________

CrossFit Competitor
Snatch
80% 2×2
85% 2×1
90% 1×1

Power Clean
75% 2×3
80% 3×2

Back Squat
80% 2×2
85% 2×1
90% 1×1
___________________________________________

Weightlifting
Snatch
75% 2×2
80% 2×2
85% 2×1
90% 1×1
92% 1×1

Push Press
85% 5×2

Deadlift
85% 4×4

eastvallycrossfit_cody_072413.0004

“Our greatest glory is not in never failing, but in rising up every time we fail.”
~Ralph Waldo Emerson

CrossFit
For load:

Hang Power Clean 5-4-3-2-1
(rest as needed)

For load:
Thruster 5-4-3-2-1
(rest as needed)

For load:
Front Squat 5-4-3-2-1
(rest as needed)
_________________________________________

CrossFit Competitor
3 rounds for time:

3 Ring Muscle-ups
7 Handstand Push-ups
21 Double unders (unbroken)

For load:
Close Grip Bench Press 8-8-8-8-8
(rest 2:00)

3 rounds for time:
3 Ring Muscle-ups
7 Handstand Push-ups
21 Double unders (unbroken)
__________________________________________

Weightlifting
Power Clean
75% 3X3
80% 2×2
85% 2×1

Snatch Pull
90% 3×3
100% 2X3
+10kg 2×2

Back Squat
80% 3X3
85% 3X2
90% 2×1

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“Courage is not simply one of the virtues, but the form of every virtue at the testing point.”
~C. S. Lewis

CrossFit
“The Angry Pony Special”
For time:
70 Burpees
60 Sit-ups
50 Kettlebell Swings 53/35
40 Pull-ups
30 Handstand Push-ups
_________________________________________

CrossFit Competitor
Clean
80% 1×2
85% 2×1
90% 1×1

Push Press
80% 1×2
85% 2×1
90% 1×1
95% 1×1
PR

Front Squat
80% 1×2
85% 1×1
90% 1×1
95% 1×1
PR
______________________________________

Weightlifting
Power Snatch
75% 3X3
80% 2X3
90% 2×1

Clean Pull
100% 3X3
+10kg 3X2

Push Press
80% 2×3
85% 3X2
90% 2X1

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“If we’re growing, we’re always going to be out of our comfort zone.”
~John Maxwell

12:00-2:00p Open Gym

CrossFit Competitor
“Jackie”

For time:
1000m Row
50 Thrusters 45/35
30 Pull-ups

For total reps:
Every 1:00 for 10:00
Odd min: Bar Muscle-ups
Even Min: Deficit Handstand Push-ups 10”/8”
(choose reps prior to start. unbroken)

For time:
10-20-30-40-50
Double unders (unbroken)
___________________________________________

Weightlifting
Snatch

80% 2×2
85%2×2
87% 1×1
90% 1×1
92% 1×1

C&J
80% 1+1, 2+1
85% 1+1
87% 1+1
90% 1+1
92% 1+1

Front Squat
80% 4×3

eastvallycrossfit_istvan_072413.0006

“Worry is interest on money never borrowed.”
~Unknown

CrossFit
For load:
Overhead Squat 5-4-3-2-1
(rest as needed)

“Jackie”
For time:
1000m Row
50 Thrusters 45/35
30 Pull-ups
_______________________________
CrossFit Competitor
Snatch
80% 1×2
85% 2×1
90% 1×1
95% 1×1
PR

Jerk
80% 2×3
85% 3×2

Back Squat
70% x 6
75% x 6
80% x 4
85% x 3
90% x 2
70% x 6
_______________________________

Weightlifting
Rest

eastvallycrossfit_Emily_072413.0001
Just do the best you can. No one can do more than that.”
~John Wooden

CrossFit
Rest
_____________________________________

CrossFit Competitor
Rest
_____________________________________

Weightlifting
Snatch
80% 2×2
85% 2×2
87% 1×1
90% 2×1

C&J
80% 2+1 ,1+1
85% 1+1
87% 1+1 ,1+1

Back Squat
85% 4×3

CrossFit
3 rounds for total reps:

Strict Pull-ups
(rest 1:00)

For total time:
1000m Row
~then~
3 rounds:
25 Kettlebell Swings 53/35
25 Push-ups
25 Sit-ups
_________________________

CrossFit Competitor
Snatch
80% 2×2
85% 3×1
90% 1×1

Clean Pull
100% 2×3
+10kg 2×2

Front Squat
75% x 5
80% x 4
85% x 3
90% x 2
95% x 1
75% x 5
____________________________

Weightlifting
Power Snatch

75% 2×3
80%2×2

Push Press
80%2×2
85% 1×2
90% 1×1
95% 1×1
PR

Deadlift
85% 4×4

eastvallycrossfit_Danny_072413.0004

“Believe you can and you’re halfway there.”
~Theodore Roosevelt

CrossFit
For load:
Hang Power Clean 2-2-2-2-2
(rest as needed)

For load:
Thruster 3-3-3-3-3
(rest as needed)

For load:
Back Squat 5-5-5-5-5
(rest as needed)
__________________________

CrossFit Competitor
3 rounds for total reps:
Ring Muscle-ups
(rest 1:30)

For load:
Wt Chin-up 3-2-2-1-1-1
(rest 1:30)

For load:
Wt Bar Dips 3-2-2-1-1-1
(rest 1:30)

3 rounds for total reps:
Ring Muscle-ups
(rest 1:30)
_____________________________

Weightlifting
Power Clean
75% 2×3
80% 3×2

Clean Pull
100% 4×4

 Front Squat
85% 4×3

eastvallycrossfit_becky_072413.0001

 

“The magic is in the movement, the art is in the programming, the science is in the explanation, and the fun is in the community.”
~Greg Glassman

CrossFit
“The Dark Horse Special”
For time:
30 Handstand Push-ups
40 Pull-ups
50 Kettlebell Swings 53/35
60 Sit-ups
70 Burpees
_________________________

CrossFit Competitor
Clean + Jerk
80% 1+1
85% 1+1, 1+1
90% 1+1
95% 1+1
100% 1+1
PR

Back Squat: 
75% x 6
80% x 6
85% x 4
90% x 3
95% x 2
75% x 6
_____________________________

Weightlifting
Snatch
75% 2×3
80% 2×2
85% 3×1

Snatch Pull
100% 4×4

Back Squat
85% 2×3
90% 3×2

eastvallycrossfit_Kelly_072413.0001

“It’s better to be a lion for a day than a sheep all your life.”
~Elizabeth Kenny