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East Valley CrossFit

Archives for April 2018

W.O.D.s ·

Tuesday 4/3/18

We’re at the new gym!
8 N Roosevelt Ave
Chandler, AZ 85226
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CrossFit
AMRAP 25:00
250m Row
200m Run
(alternate with a partner after each exercise )
 
Example:
partner 1 row 250m
partner 2 row 250m
partner 1 run 200m
partner 2 run 200m
etc…..
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Competitor 1
For load:
Every 1:30 for 9:00
5 Power Snatch (t&g)
 
5 rounds for load:
3 Weighted Pull-ups
3 Weighted Dips
(rest 1:30 between rounds. make consistent increases)
 
AMRAP 7:00
1-2-3-4-5-6-7-8-9-10…..
Bar Muscle-up
 
5 rounds not timed:
200m Run
15 GHD Sit-ups
10 Single-Arm Dumbbell Snatch (alt arms) 70/55
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Competitor 2
5 rounds for time:
200m Run
15 GHD Sit-ups
10 Single-Arm Dumbbell Snatch (alt arms) 70/55
(rest 1:00 between rounds)
 
For time:
1 Legless Rope Climb + 2 Rope Climb
 
For load:
Every 1:30 for 9:00
5 Power Snatch (t&g)
 
For time:
1 Legless Rope Climb + 2 Rope Climb
 
5 rounds for load:
3 Weighted Pull-ups
3 Weighted Dips
(rest 1:30 between rounds. make consistent increases)
 
For time:
1 Legless Rope Climb + 2 Rope Climb
 
AMRAP 7:00
1-2-3-4-5-6-7-8-9-10…..
Synch Bar Muscle-up
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Aerobic Capacity
AMRAP 20:00
500m Row
(rest 2:00 after each. Goal: Similar or slightly faster over each interval.)
 
Accumulate 2:00
Side Plank (each arm)
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Weightlifting
Power Snatch
85% 5×1
 
Power Clean + Push Press
Build to a heavy set of 2+1
 
Drop Snatch + OHS
Build to a heavy set of 1+1
 
Single Leg Step-ups
3×15 (each leg) -choose weight- 
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“I still tour like a man possessed, because I am.”
~Ted Nugent

W.O.D.s ·

Monday 4/2/18

First day at the New Gym!!
5:30a-8:00p Open Gym Format (no classes)
 
New Gym Address:
8 N. Roosevelt Ave
Chandler, AZ 85226
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CrossFit
“Holleyman”
30 rounds for time:
5 Wall Ball Shots 20/14
3 Handstand Push-ups
1 Power Clean 225/155
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FitEssentials
For load:
Axle Bar Thruster
8-8-6-6
*follow each set with :30 strict toes to bar
 
3 sets for reps
1:00 Lateral Box Step-over
:30 Rest
1:00 Single arm RKBS (:30 each arm)
:30 Rest
1:00 Front Leaning Rest (Adv: Rings)
:30 Rest
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Competitor 1
At moderate intensity:
4×4 Box Jump from seated position
 
At a moderate load:
Every 1:00 for 10:00
3 Hang Power Clean
 
Clean
Build to a heavy set of 3
90% of heavy set: 2×2
 
Back Squat
Build to a heavy set of 5
 
For time:
10-20-30-40-50-40-30-20-10
Double under (each set unbroken)
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Competitor 2
For load:
Every 1:00 for 10:00
Odd min: 8 Synch Toes to bar
Even min: 8 Hang Power Clean
 
For time:
15 Box Jump 24/20
 
For load:
Every 1:30 for 12:00
5 Back Squat
(make consistent increases)
For time:
15 Box Jump 30/24
 
10 rounds for time:
250m Row
(rest 1:00 between rounds)
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Weightlifting
Every 1:00 until you miss a lift:
1 Snatch at 85% of 1RM
-then-
Build to a heavy set of 1 Snatch
 
Clean & Jerk
80% 1×1 (followed by 1:00 rest)
85% 1×1 (followed by 1:30 rest)
90% 1×1 (followed by 2:00 rest)
95% 1×1
 
Front Squat
Build to a heavy set of 2
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“There is nothing permanent except change.”
~Heraclitus