480-659-3413

E V C F

East Valley CrossFit

Archives for August 2016

W.O.D.s ·

Monday 8/15/16

CrossFit
For load:
Push Press 3-3-3-3-3
(make consistent increases)
 
3 rounds for time:
30 Double unders
21 Wall Ball Shots 20/14
30 Double unders
15 Box Jumps 24/20
30 Double unders
9 Hang Power Cleans 135/95
________________
 
Competitor 1
Power Clean & Push Press
Test 1RM
 
Jerk
Test 1RM
 
Front Squat
Test 1RM
 
3 rounds at 2k pace:
500m Row
(rest 1:00)
_________________
 
Competitor 2
Clean
Test 1RM
 
Jerk
Test 1RM
 
Front Squat
Test 1RM
 
5 rounds at 2k pace:
500m Row
(rest 1:00)
__________________
 
Weightlifting
Block Snatch
80% 2×1
85% 4×1
 
Snatch Pull
3×3 -choose weight-
 
Front Squat
85% 4×3
 
Strict Pullups/Lat Pulldowns
4×8 -choose weight-
 
GHD Sit-ups
4×10 -choose weight-
983855_10205130829484692_3762596160619249160_n
“Give me six hours to chop down a tree and I will spend the first four sharpening the axe.”
~Abraham Lincoln

W.O.D.s ·

Friday 8/12/16

CrossFit
Skill
Hand Walking
 
For load:
Power Snatch 3-3-2-2-2
 
AMRAP 12:00
3 Burpees
6 Box Jumps 24/20
9 Kettlebell Swings 53/35
_____________
 
Competitor 1
For load:
Every 1:00 for 10:00
1 Front SquatJerk
(make consistent increases)
 
For load:
Weighted Bar Dips 8-8-8-8-8
(make consistent increases)
 
AMRAP 12:00
6 Handstand Push-ups
12 Wall Ball Shots 20/14
6 Power Snatches 95/65
______________
 
Competitor 2
For load:
Every 1:00 for 10:00
1 Front SquatJerk
(make consistent increases)
 
Bench Press
2 Waves
65% 1×3
70% 1×3
75% 1×3
80% 1×3
85% 1×3
(rest as needed)
 
30 rounds for time:
5 Wall Ball Shots 20/14
3 Handstand Push-ups
1 Snatch 185/125
______________
 
Weightlifting
Rest
14017606_843721192395480_1748728515_n.png
“My goal wasn’t to make a ton of money. It was to build good computers.”
~Steve Wozniak

W.O.D.s ·

Thursday 8/11/16

CrossFit
Rest
________

Competitor 1&2
Rest
________

Weightlifting
Muscle Snatch + Snatch
3(2+1) -choose weight-

Power Clean + Jerk
75% 4(1+2)

Pause Squat
65% 4×3

Barbell Row
4×8 -choose weight-

10572079_10202978555205753_5303308297633961389_o

“The greatest test of courage on earth is to bear defeat without losing heart.”
~Robert Green Ingersoll

 

W.O.D.s ·

Wednesday 8/10/16

CrossFit
“Lynne”
5 rounds for reps:
Bench Press at Bodyweight
Pull-ups
(rest 3:00 between rounds)
_____________
 
Competitor 1
Clean
Test 1RM
 
For time:
21-15-9
Thrusters 95/65
Deadlift 225/155
 
For time:
60 Calorie Row
30 GHD Sit-ups
40 Calorie Row
20 GHD Sit-ups
20 Calorie Row
10 GHD Sit-ups
_____________
 
Competitor 2
5 rounds for load:
1 Power Clean + 1 Hang Clean + 1 Thruster
(make consistent increases )
 
“Diane”
For time:
21-15-9
Deadlift 225/155
Handstand Push-ups
 
For time:
50 Weighted Sit-ups 25lbs
40 GHD Sit-ups
30 Toes to Bar
 
8 rounds for time:
1 Mile Assault Bike
(alternate with a partner)
_____________
 
Weightlifting
Clean + Jerk
75% 3(1+1)
80% 2(1+1)
 
Clean Pull
3×3 -choose weight-
 
Back Squat
85% 3×2
 
AMRAP 1:30
Abmat Sit-ups
 
Face Pulls
4×10 -choose weight-
RegTeam2016
“It always seems impossible until its done.”
~Nelson Mandela

W.O.D.s ·

Tuesday 8/9/16

CrossFit
With a partner for time:
100m Partner Carry
100 Air Squats
200m DBall Carry 150/100
100 Air Squats
400m Burden Run (log)
100 Air Squats
800m Run
(share work anyhow. one person works at a time)
________________
 
Competitor 1
For load:
Every 1:00 for 10:00
2 Power Clean & 2 Push Press
(make consistent increases)
 
For time:
1-3-1-5-1-3-1
Bar Muscle-ups
(alternate sets with a partner)
 
For total reps:
1:00 Handstand Push-ups
1:00 Rest
:45 Handstand Push-ups
1:00 Rest
:30 Handstand Push-ups
 
For time:
40 Kettlebell Swings 53/35
20 Pull-ups
32 Kettlebell Swings
16 Pull-ups
24 Kettlebell Swings
12 Pull-ups
16 Kettlebell Swings
8 Pull-ups
___________________
 
Competitor 2
Bench Press
3 Waves
65% 1×2
70% 1×2
75% 1×2
80% 1×2
85% 1×2
(start a set every 2:00)
 
7 rounds for time: (Cap 10)
1 Strict Ring Muscle-up + 2 Ring Muscle-up + 3 Ring Dips
(each round unbroken)
 
For time:
40 Kettlebell Swings 53/35
20 Pull-ups
32 Kettlebell Swings
16 Pull-ups
24 Kettlebell Swings
12 Pull-ups
16 Kettlebell Swings
8 Pull-ups
 
5 rounds for time:
100m Sled Push (no weight)
50 Double unders
___________________
 
Weightlifting
Power Snatch + Drop Snatch
75% 4(2+1)
 
Power Clean + Push Press
75% 4(2+1)
 
Press
3×5 -choose weight-
 
Barbell Sit-ups
4×5 -choose weight-
 
Weighted Dips
4×8 -choose weight-
1397562_10202978604726991_2641783630151792098_o
“Courage is what it takes to stand up and speak; courage is also what it takes to sit down and listen.”
~Winston Churchill

W.O.D.s ·

Monday 8/8/16

CrossFit
For load:
Push Press 5-5-5-5-5
(make consistent increases)
 
“Helen”
3 rounds for time:
400m Run
21 Kettlebell Swings 53/35
12 Pull-ups
_______________
 
Competitor 1
Snatch
Test 1RM
 
Bench Press
Test 1RM
 
Back Squat
Test 1RM
 
For time:
2k Row
_______________
 
Competitor 2
Snatch
Test 1RM
 
Power Clean & Push Press
Test 1RM
 
Back Squat
Test 1RM
 
For time:
2k Row
_______________
 
Weightlifting
Block Snatch
75% 3×2
80% 4×1
 
Snatch Pull
3×3 -choose weight-
 
Front Squat
80% 4×3
 
Strict Pullups/Lat Pulldowns
4×8 -choose weight-
 
GHD Sit-ups
4×10 -choose weight-
10845937_818231601556438_2011270071617626648_n


“Better three hours too soon than a minute too late.”
~William Shakespeare

W.O.D.s ·

Saturday 8/6/16

7:00a Sprints
8:00a Weightlifting Competitors
10:30a Kettlebell
10:30a Powerlifting
12:00p Weightlifting 
12:00p Strongman
___________

Weightlifting
Friendship Cup Weightlifting Competition at CrossFit Full Strength

If not competing:
Test
Snatch 1RM

Test
Clean & Jerk  1RM

13907003_533534873516533_8974099093113951183_n

“Mystery creates wonder and wonder is the basis of man’s desire to understand.”
~Neil Armstrong