CrossFit:
For load:
Power Clean + Push Press
3+3, 3+3
2+2, 2+2
1+1, 1+1

For time:
20 Front Squat 185/115
30 Box Jumps 24/20
40 Kettlebell Swing 53/35
50 Wall Ball Shots 20/14
___________________________________________

CrossFit Competitor
For load:
Weighted Bar Dips 2-2-2-2-2
(rest as needed)

7 rounds for time:
100yrd Shuttle
5 Axle Shoulder to Overhead 160/110
(alternate rounds with partner)

For load:
Weighted Pull-ups 2-2-2-2-2
(rest as needed)
____________________________________________

Weightlifting
Rest

1277716_618223278209980_1408513855_o (2)

“Definiteness of purpose is the starting point of all achievement.”
~W. Clement Stone

CrossFit
Rest
_____________________________________________

CrossFit Competitor
Rest
_____________________________________________

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

Snatch Grip RDL
100% 2×3
+10kg 2×3
+15kg 2×2

Push Jerk
70% 3×3
75% 2×3

Long Jump
Test

Fury2013

“We become what we think about. “
~Earl Nightingale

CrossFit
AMRAP 2:00
Sit-ups

For total time:
100m Row
200m Row
300m Row
400m Row
500m Row
400m Row
300m Row
200m Row
100m Row
(alternate w/ partner)
__________________________________________

CrossFit Competitor
5 rounds for load:
1 Clean + 1 Thruster
(rest as needed)

For time:
15-12-9
Back Squat 225/155
Kettbell Swing 70/53
Burpees

3 rounds for total reps:
Double Unders 
(rest 1:00)
____________________________________________

Weightlifting
Power Snatch+Snatch
75% 2+1, 1+2
80% 1+1, 1+1
85% 1+1, 1+1, 1+1

Clean Pull
80% 2×3
85% 2×3
90% 3×2

Drop Snatch
80% 2×3
85% 2×3

Claire (2)

“Life is 10% what happens to me and 90% of how I react to it. “
~John Maxwell

CrossFit
“Cindy”
AMRAP 20:00
5 Pull-ups
10 Push-ups
15 Squats
___________________________________________

CrossFit Competitor
5 rounds for load:

1 Hang Snatch + 1 Snatch (T&G)
(rest as needed)

10 Attempts:
DBall Throw for Distance 30/20
(rest as needed)

3 rounds for time:
3 Rope Climb
5 Bar Muscle-ups
7 Deficit Handstand Push-ups 6/4
400m Run
____________________________________________

Weightlifting
Power Clean+Clean
75% 1+1, 2+1
80% 1+1, 1+1
85% 1+1, 1+1

Push Press
85% 4×3

Front Squat
80% 2×3
85% 2×3

Bench Press
85% 3×4
90% 2×3

Hitemp4

“The main thing is to keep the main thing the main thing.”
~Stephen Covey

Veteran’s Day!
10:00a-12:00p Open Gym
4:00p-6:00p Open Gym/Weightlifting
______________________________________________
CrossFit:
For load:
Back Squat 8-8-8-8
(rest as needed)

For load:
Press 8-8-8-8
(rest as needed)

For load:
Deadlift 8-8-8-8 (T&G)
(rest as needed)
___________________________________________

CrossFit Competitor
6 rounds for time:
1000m Row
(rest while your partner rows)

PNF Stretch
___________________________________________

Weightlifting
Back Squat
80% 2×3
85% 2×2
90% 2×2

High Pull Snatch:(based 1RM snatch)
80% 3×3
85% 3×2

Deadlift
85% 3×3
90% 2×2

Tabata
Dips/Sit-ups

Subdued Flag

We sleep safely in our beds because rough men stand ready in the night to visit violence on those who would harm us.
~George Orwell

12:00-2:00p Open Gym

CrossFit Competitor
Nutts”
For time:
10 Handstand push-ups
15 Deadlifts 250/175
25 Box jumps 30/24
50 Pull-ups
100 Wallball shots 20/14
200 Double unders
400m Run with 45lbs Plate
_________________________________________

Weightlifting
Jerk
75% 2×3
80% 2×2
85% 3×2

Push Press(snatch grip)
75% 3×3
80% 3×3

Back Squat
80% 3×3
85% 2×3

Tabata
Upright-row/Bent-row

HiTemp3

“Accept responsibility for your life.  Know that it is you who will get you where you want to go, no one else.”
~Les Brown

CrossFit
For time:
400m Run w/DBall 20/14
40 Wall Ball Shots 20/14
40 Sit-ups
400m Run w/DBall
30 Wall Ball Shots
30 Sit-ups
400m Run w/DBall
20 Wall Ball Shots
20 Sit-ups
400m Run w/DBall
_________________________________________________

CrossFit Competitor
AMRAP 7:00
2 Dball Over the Shoulder 150/80
3 Bar Muscle-ups
4 Pistols (each leg)

7:00 to establish:
3RM Overhead Squat

AMRAP 7:00
Row for Calories
__________________________________________________

Weightlifting
Rest

American Masters13

“Man needs difficulties; they are necessary for health.”
~Carl Jung

 

CrossFit
Rest
_____________________________________________

Competitor
Rest
_____________________________________________

Weightlifting
Clean
80% 3×2
85% 3×2

Clean Pull 
100% 4×3

Drop Snatch
70% 3×3
75% 2×3

Lung Jump
Test

944296_10202406824875999_1352567971_n

“Honor your calling.  Everybody has one.  Trust your heart and success will come to you.”
~Oprah

CrossFit
3 rounds for total reps:
Pull-ups
(rest 1:00)

For time:
5 Rope Climb 12”
25 Push-ups
4 Rope Climb
25 Push-ups
3 Rope Climb
25 Push-ups
2 Rope Climb
25 Push-ups
1 Rope Climb

For time:
800m Run
______________________________________________

CrossFit Competitor
5 rounds for load:
1 Power Snatch + 1 Snatch
(rest as needed)

3 rounds for time:
21 Kettbell Swings 53/35
21 Toes to Bar

Not timed:
1 Mile run
______________________________________________

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

Push Press
80% 1×3
85% 2×2
90% 2×1
95% 1×1
PR

Front Squat
80% 2×3
85% 2×3

1374803_10201560086136700_732773829_n

“Behold the turtle.  He makes progress only when he sticks his neck out.”
~James. B. Conant