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East Valley CrossFit

Archives for December 2016

W.O.D.s ·

Thursday 12/22/16

CrossFit
Rest
____________

Competitor 1&2
Rest
____________

Sprints
6:00p Sleds at EVCF
____________

Weightlifting
Power Jerk + Split Jerk
Work up to Heavy 2+1

Snatch Push Press + Drop Snatch
85% 5(2+1)

Good Morning
4×8 -choose weight-

Barbell Lunge
3×8 -choose weight-
(8 each side, alternating legs)

Barbell Roll-outs
3×5

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“Courage is being scared to death… and saddling up anyway.”
~John Wayne

W.O.D.s ·

Wednesday 12/21/16

CrossFit
For load:
Every 1:00 for 18:00
Min 1-6: Power Snatch 3-2-2-1-1-1
Min 7-12: Snatch 3-2-2-1-1-1
Min 13-18: Overhead Squat 3-2-2-1-1-1
(make consistent increases)
 
“Annie”
For time:
50-40-30-20-10
Double unders
Sit-ups
_______________
 
Competitor 1
For load:
Every 1:00 until you miss the same weight twice:
1 Clean – start at 135/95
(make 10lbs/5lbs increases)
 
Front Squat
Find 1RM
 
For time:
10-20-30-40-50-40-30-20-10
Double unders
 
Not timed:
18-15-12-9-6
Back Extension
GHD Sit-up
________________
 
Competitor 2
For load:
Every 1:00 until you miss the same weight twice:
1 Clean – start at 185/125
(make 10lbs/5lbs increases)
 
Front Squat
Find 1RM
 
For time:
10-20-30-40-50-40-30-20-10
Double unders (unbroken)
 
For time:
500m Row
rest 1:30
500m Row
________________
 
Weightliting

Power Clean + Clean
85% 4(1+1)

Slow Clean Deadlift (5 sec)
4×3 -choose weight-

Back Squat
80% 2×2
70% 3×8
-then-
110% Front Squat hold (5+ sec)

3 Rounds
15 Strict T2B
10 Strict pullups/Ring Rows
10 Face pulls

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“It is only as we develop others that we permanently succeed.”
~Harvey S. Firestone

W.O.D.s ·

Tuesday 12/20/16

CrossFit
For load:
Deadlift 5-3-3-1-1-1
(make consistent increases)
 
For time:
15 DBall Over The Shoulder 150/80
30 Calories on The Assault Bike
45 DBall Slams 20/14
60 Russian Kettlebell Swings 70/44
_________________
 
Competitor 1
For load:
Every 1:00 until you miss the same weight twice:
1 Bench Press start at 135/95
(add 10lbs/5lbs each set)
 
For load:
Every 1:00 until you miss the same weight twice:
1 Weighted Pull-up start at body weight
(add 10lbs/5lbs each set)
 
For reps:
5:00 Ring Muscle-ups
3:00 Rest
5:00 Strict Pull-ups
3:00 Rest
5:00 Strict Handstand Push-ups
 
For time:
500m Row
rest 1:30
500m Row
__________________
 
Competitor 2
Record reps for each movement:
5:00 Strict Ring Muscle-ups
3:00 Rest
5:00 Strict HSPU
3:00 Rest
5:00 Strict Pull-ups
3:00 Rest
5:00 Ring Muscle-ups
3:00 Rest
5:00 Handstand Push-ups
3:00 Rest
5:00 Pull-ups
3:00 Rest
5:00 Hand Walking for distance
 
Not timed:
18-15-12-9-6
Back Extension
GHD Sit-up
 
Independent Session
30-45min Sustained Work at 70% MHR
___________________
 
Weightlifting
High Pull + Power Snatch
80% 4(1+2)
 
High Pull + Power Clean
80% 4(1+2)
 
Strict Press
3×5 -choose weight-
 
GHD Sit-ups
4×10 -choose weight-
 
Weighted Dips
4×8 -choose weight-
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“I am ready to act, if I can find brave men to help me.”
~Carter G. Woodson

W.O.D.s ·

Monday 12/19/16

CrossFit
“Barbara”
5 rounds for time:
20 Pullups
30 Pushups
40 Situps
50 Squats
(rest 3:00)
_____________

Competitor 1&2
For load:
Every 1:00 until you miss the same weight twice:
1 Snatch start at 135/95
(make 10lbs/5lbs increases.)

Back Squat
Find 1RM

Broad Jump
5 attempts for max distance

AMRAP 7:00
Burpees to a 6″ reach
______________

Weightlifting
Muscle Snatch + Snatch
4(2+1) -choose weight-

Slow Snatch Deadlift (5 sec)
4×3 -choose weight-

Front Squat
80% 2×2
70% 3×8
-then-
110% Front Squat hold (5+ sec)

Glute-Ham Raise
4×3 (Use assistance if you need to)

Strict Pull-ups
1x AMRAP (unweighted)
4×3 -choose weight-
(If you cannot do Strict Pull-ups, do assisted partner pull-ups)

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“To me, my biggest fear is getting a big head, and that is when I get the hammer. Because it’s very easy in this game to believe you’re something special.”

 ~Keith Richards

W.O.D.s ·

Saturday 12/17/16

7:00a Competitor Training at EVCF
8:00a Weightlifting Competitors
8:00a Kettlebell at Kiwanis Park
10:30a Powerlifting
12:00p Strongman
12:00p Weightlifting
_________________

Weightlifting

Snatch + Drop Snatch
Work up to Heavy 1+1

Clean + Front Squat + Jerk
Work up to Heavy 1+2+1

4 rounds (choose weight)
10 Bulgarian Split Squats (left leg)
10 Bulgarian Split Squats (right leg)
10 Back Extensions

W.O.D.s ·

Friday 12/16/16

CrossFit
AMRAP 7:00
1 Burpee
1 Toes to Bar
2 Burpees
2 Toes to Bar
3 Burpees
3 Toes to Bar
(ascending by 1’s)
 
With a partner for time:
400m Farmers Walk 70/53
400m Walking Lunge
400m Farmers Walk 70/53
(one person works at a time. share work anyhow)
_______________
 
Competitor 1
5 rounds for load:
1 High Pull + 1 Snatch + 1 High Pull
(make consistent increases)
 
For load:
Front Squat 3-3-2-2-2
(Make consistent increases)
 
5 rounds for load:
2 Bench Press
2 Weighted Pull-up
(rest 2:00 between rounds. make consistent increases)
 
With a partner for time:
100 Calories on The Assault Bike
100 Burpees to a 6″ reach
(complete work in any order. partners may work simultaneously)
_______________
 
Competitor 2
Every 1:00 for 15:00
Min 1-5: 70% 1 High Pull + 1 Snatch + 1 OHS
Min 6-10: 75% 1 Snatch + 1 OHS
Min 11-15: 80% 1 Snatch
 
For load:
Front Squat 3-3-2-2-2
(Make consistent increases)
 
5 rounds for load:
2 Bench Press
2 Weighted Pull-up
(rest 2:00 between rounds. make consistent increases)
 
“Lactic Ladders”
5 rounds for total Calories:
:10 Row for Calories
:50 Rest
:20 Row for Calories
:40 Rest
:30 Row for Calories
:30 Rest
:40 Row for Calories
:20 Rest
:50 Row for Calories
:10 Rest
________________
 
Weightlifting
Rest
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“Formula for success: rise early, work hard, strike oil.”
~J. Paul Getty

W.O.D.s ·

Thursday 12/15/16

CrossFit
Rest
____________

Competitor 1&2
Rest
____________

Sprints
6:00p Sleds at EVCF
____________

Weightlifting
Split Jerk
Test 1RM

Drop Snatch
85% 5×2
 
Barbell Lunge
3×8 -choose weight-
(8 each side, alternating legs)
 
Partner Leg Throw Downs
4×20
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“When something is important enough, you do it even if the odds are not in your favor.”
~Elon Musk

W.O.D.s ·

Wednesday 12/14/16

CrossFit
For load:
Bench Press 5-3-3-2-2-2
(make consistent increases)
 
AMRAP 3:00
1 Power Clean 135/95
1 Hang Clean
1 Shoulder to Overhead
 
(rest 3:00)
 
AMRAP 3:00
5 Power Clean 135/95
5 Hang Clean
5 Shoulder to Overhead
 
(rest 3:00)
 
AMRAP 3:00
9 Power Clean 135/95
9 Hang Clean
9 Shoulder to Overhead
__________________
 
Competitor 1
At a moderate load:
Press in Split 5-5-5-5-5
(movement is the priority)
 
5 rounds for load:
2 Front Squat + 2 Jerk
(make consistent increases)
 
For time:
35 Weighted Sit-ups 25lbs
35 Toes to Bar
 
For time:
21-15-9
Deadlift 185/125
Overhead Squat 135/95
___________________
 
Competitor 2
At a moderate load:
Push Press (rebounding) 5-5-5-5-5
(make consistent increases)
 
5 rounds for load:
1 Thruster + 1 Front SquatJerk + 1 Front Squat & Jerk
(make consistent increases)
 
3 rounds at a moderate load:
8 Bulgarian Split Squats (each leg)
8 Single leg RDL’s (each leg)
(rest as needed)
 
For time:
3:00 Handstand Hold
100 Air Squats
150′ Hand Walk
100 Air Squats
3:00 L-Sit Hold
 
Independent Session
30-45min Sustained Work at 70% MHR
___________________
 
Weightlifting
Deficit Clean
85% 4×1
 
Clean Pulls
4×4 -choose weight-
 
Back Squat
Test 1rm
 
AMRAP 1:30
ABMAT Sit-ups
 
Face Pulls
4×10 -choose weight-
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“Tell me and I forget. Teach me and I remember. Involve me and I learn.”
~Benjamin Franklin