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East Valley CrossFit

Archives for September 2018

W.O.D.s ·

Wednesday 9/12/18

CrossFit
For time:
1:00 Plank Hold
1:00 L-Sit Hold
1:00 Plank Hod
1:00 L-Sit Hold
1:00 Plank Hold
(progress to the next after accumulating 1:00)
 
8 rounds for time:
200m Run
10 Box Jumps 24/20
(alternate rounds with a partner)
__________________________
 
Competitor 1&2
Back Squat
3 waves:
70% 1×1
75% 1×1
80% 1×1
 
Clean from blocks (BK)
70% 1.2.1
75% 2.1.2
80% 1.2.1
 
5 rounds:
7 Deadlift 275/185
40yd Sled Push Shuttle 180/135
300m Row
(alternate rounds with a partner)
 
3 rounds for total distance:
Farmers Walk 70/53
(200m recovery jog between rounds)
____________________________
 
BodyStrong
5 rounds:
Choice of Row, Abike, AirRunner or Ski
1:00 Work @70-80%
1:00 Rest
 
2 rounds:
8-12 Pullover
8-12 Seated Overhead Press
8-12 Seated Row
8-12 Dip
(alternate rounds with a partner)
 
3 rounds:
1:00 DB Renegade Rows
1:00 Rest
1:00 AMRAP Burpees
1:00 Rest
_____________________________
 
Weightlifting
Snatch
75% 3×1
 
Clean & Jerk
75% 3×1
 
Front Squat
75% 3×2
EVCF Sunset Design (2)
“The true adventurer goes forth aimless and uncalculating to meet and greet unknown fate.” 
~O. Henry

W.O.D.s ·

Tuesday 9/11/18

CrossFit
For time:
2k Row
 
AMRAP 7:00
3-6-9-12…..
Power Clean 135/95
Bar Facing Burpee
______________________
 
Competitor 1
For load:
Every 1:00 for 10:00
2 Power Clean + 2 Push Press
(add 10lbs/5lbs each minute)
 
Bench Press
Build to a 1RM
 
5 rounds for total reps:
Ring Muscle-up
(rest 1:00 between rounds)
 
Assault Air Runner
400-100-100-100-300-100-100-200-100
(alternate inervals with a partner)
______________________
 
Competitor 2
For load:
Every 1:00 for 10:00
2 Power Clean + 2 Push Press
(add 10lbs/5lbs each minute)
 
Shoulder Press
Build to a 1RM
 
For time:
30 Ring Muscle-up
 
3 rounds for time:
90 Double under
60 Calorie Row
45′ Hand Walk
30 GHD Sit-up
15 CTB Pull-up
_________________________
 
Aerobic Capacity
3 rounds:
2:00 Air Runner
1:00 Box Step-Up
1:00 Bear Crawl
2:00 Row
1:00 OH Plate Hold
1:00 Side Plank (:30 each side)
2:00 Ski/Bike/Skip Rope
1:00 Plank Shoulder Taps
1:00 Hurdle Step Overs
__________________________
 
Weightlifting
Power Snatch
80% 3×1
 
Power Clean + Jerk
80% 3(2+2)
 
Snatch Pull
90% 3×3
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“The greatest power is often simple patience.” 
~E. Joseph Cossman

W.O.D.s ·

Monday 9/10/18

CrossFit
Skill
Power Snatch
 
For time:
80 Double Unders
40 Wall Balls 20/14
20 T2B
60 Double Unders
30 Wall Balls
15 T2B
40 Double Unders
20 Wall Balls
10 T2B
20 Double Unders
10 Wall Balls
5 T2B
________________________________
 
Competitor 1
Snatch from blocks (BK)
70% 1.2.1
75% 2.1.2
80% 1.2.1
 
Snatch Pull
90% 3×3
 
Back Squat
70% 2.1.2
75% 1.2.1
80% 2.1.2
 
AMRAP 8:00
12 Wall Ball Shot 20/14
6 Box Step Over 24″/20″ – 35/25
12 Single-Arm DB Snatch 50/35 (alt arms)
________________________________
 
Competitor 2
Assault Air Runner
400-100-100-100-300-100-100-200-100
(alternate intervals with a partner)
 
Snatch from blocks (BK)
70% 1.2.1
75% 2.1.2
80% 1.2.1
 
Snatch Pull
90% 3×3
 
Back Squat
70% 2.1.2
75% 1.2.1
80% 2.1.2
 
AMRAP 8:00
1-2-3-4-5-6-7-8….
DBall Over the Shoulder 150/100
Box Step Over 24″/20″ – 50/35
Burpee Over the Ball
________________________________
 
FitEssentials
20:00 to complete: (don’t exceed 4 rounds)
6-10 Back Squat
6-10 Strict/Assisted Supianted Pull-ups
:15-:30 Dip Support (Rx+ Rings – work turn out)
:30 Ski or Bike for Max Cals
 
AMRAP 9:00
15-12-9
Ball Slam
DB Thruster
Row for Cals
_________________________________
 –
Weightlifting
Snatch
80% 3×1

Clean & Jerk
80% 3×1

Back Squat
80% 3×2
Untitled
“An arrogant person considers himself perfect. This is the chief harm of arrogance. It interferes with a person’s main task in life – becoming a better person.”
~Leo Tolstoy

W.O.D.s ·

Saturday 9/8/18

7:00a Competitor 2
7:30a Kettlebell
8:00a Weightlifting
8:00a Competitor 1
10:30a Weightlifting 101
10:30a CrossFit
____________________________
 
Weightlifting
Snatch
80% 1×1
85% 2×1
90% 1×1
95% 1×1
 
Clean + Jerk
80% 2+1
85% 1+1
90% 1+1
95% 1+1
 
Back Squat
80% 3×2

W.O.D.s ·

Friday 9/7/18

CrossFit
Power Clean
Build to a heavy set of 1
 
Bench Press
Build to a heavy set of 1
 
Front Squat
Build to a heavy set of 1
__________________
 
Competitor 1
Snatch from blocks (BK)
70% 1×3
75% 2×2
80% 3×1
 
For load:
Shoulder Press 8-5-5-3-3-3
(make consistent increases)
 
T-Bar Row
Build to a heavy set of 8
 
For time:
21-15-9
Back Squat 185/135
Kettlebell Swing 53/35
(bar starts from ground)
__________________
 
Competitor 2
Back Squat
70% 2×2
75% 1×1
80% 3×1
 
Snatch from blocks (BK)
70% 1×2
75% 2×2
80% 3×2
 
For load:
Every 1:00 for 10:00
2 Front SquatJerk
(add 10lbs/5lbs each set)
 
For load:
Bench Press 8-5-5-3-3-3
*follow each set with 1 legless rope climb
 
For time:
21-15-9
Back Squat 185/135
Kettlebell Swing 53/35
(bar starts from ground)
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“Some may never live, but the crazy never die.”
~Hunter S. Thompson

W.O.D.s ·

Thursday 9/6/18

Upper Body H.I.T. (9am)
3 rounds:
No rest between exercises.
8-12 Dumbbell Lateral Raise
8-12 Shoulder Press
8-12 Standing Shrug
(alternate rounds with a partner)
 
3 rounds:
No rest between exercises.
8-12 Dumbbell Fly
8-12 Seated Dip
8-12 Triceps Pushdown
(alternate rounds with a partner)
 
15-12-9-6
Single-Arm High Row
(alternate sets with a partner)
 
15-12-9-6
Low Row
(alternate sets with a partner)
 
8-7-6-5-4-3-2-1
Barbell Curl
(alternate sets with a partner. Don’t set the bar down)
_____________________
 
Sleds (6pm)
5 rounds:
10 Russian Kettlebell Swing 70/53
20yd Sled Push Shuttle 180/135
(alternate rounds with a partner)
 
(200m Farmers Walk with partner 53/35)
 
4 rounds:
20yd Walking Lunge
40yd Sled Push Shuttle 135/90
(alternate rounds with a partner)
 
(200m Farmers Walk with partner 53/35)
 
3 rounds:
30 Air Squats
60yd Shuttle 90/45
(alternate rounds with a partner)
_______________________
 
FitEssentials (6pm)
For load:
Supinated Bent Barbell Row x 6-6-4-4
(:02 pause against chest )
 
AMRAP 16:00
500/400m Row
200m Farmer’s Walk (moderate load)
1:00 Forearm Plank
_______________________
 
Weightlifting (5pm)
Snatch
75% 4×2
 
Clean + Jerk
75% 4(1+2)
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“Older and wiser voices can help you find the right path, if you are only willing to listen.”
~Jimmy Buffett

W.O.D.s ·

Wednesday 9/5/18

CrossFit
Skill
Handstand Hold or Hand Walk
 
20:00 AMRAP (with a partner)
40 Russian KB Swings 70/53
30 Burpees to Plate
200m Farmer Carry 53/35
(share work anyhow)
_________________________
 
Competitor 1&2
Clean from blocks (BK)
70% 1×2
75% 2×2
80% 3×2
 
6 rounds:
10 GHD Sit-up
10 Toes to Bar
 
5 rounds:
10 Russian Kettlebell Swing 70/53
20yd Sled Push Shuttle 180/135
(alternate rounds with a partner)
 
(200m Farmers Walk with partner 53/35)
 
4 rounds:
20yd Walking Lunge
40yd Sled Push Shuttle 135/90
(alternate rounds with a partner)
 
(200m Farmers Walk with partner 53/35)
 
3 rounds:
30 Air Squats
60yd Shuttle 90/45
(alternate rounds with a partner)
____________________________
 
BodyStrong
For load:
Axle Front Squat 8-8-8-8
*follow each set with 8-12 seated row
 
3 rounds for reps:
1:00 Box Step-up or Pistols (alt legs)
1:00 Rest
 
AMRAP 8:00
:30 Kick Sit
:30 Right Side Plank
:30 Left Side Plank
:30 Hollow Body
_____________________________
 
Weightlifting
Clean + Jerk
80% 2(1+1)
85% 3(1+1)
 
Clean Pull
3×3 -choose weight-
 
Front Squat
80% 2×2
85% 3×2
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“I never did anything worth doing by accident, nor did any of my inventions come by accident; they came by work.” 
~Plato

W.O.D.s ·

Tuesday 9/4/18

CrossFit
5 rounds for total time:
L-Sit on Parallettes
(1:00 rest)
 
For Time:
100 Double under
80 Sit-ups
60 Calorie Row
40 Push-ups
40 Box Jump Over
40 Push-ups
60 Calorie Row
80 Sit-ups
100 DU
______________________
 
Competitor 1
Split Power Clean + Split Jerk (from blocks)
Build to a heavy set of 1+1
 
For load:
Bench Press 8-5-5-3-3-3
*follow each set with 1 rope climb
 
For time:
25 Burpee
50 Wall Ball Shot 20/14
75 Double under
100 Calorie Row
75 Double under
50 Wall Ball Shot
25 Burpee
_______________________
 
Competitor 2
Split Power Clean + Split Jerk (from blocks)
Build to a heavy set of 1+1
 
For load:
Shoulder Press 8-5-5-3-3-3
*follow each set with 1 rope climb
 
3 rounds:
Each exercise to failure. No rest between sets.
8-12 Pullover
8-12 High Row
8-12 Seated Row
8-12 Low Row
(alternate rounds with a parter)
 
For time:
25 Burpee
50 Wall Ball Shot 20/14
75 Double under
100 Calorie Row
75 Double under
50 Wall Ball Shot
25 Burpee
_________________________
 
Aerobic Capacity
3 rounds:
1:00 Row
:30 Rest
1:00 AirRunner or Bike
:30 Rest
1:00 Jump Rope or Ski
(rest 2:00 between rounds)
 
For time:
500m Row
(rest 1:30)
500m Row
_________________________
 
Weightlifting
Power Snatch
80% 2×2
85% 3×1
 
Power Clean + Push Press
80% 2(2+2)
85% 3(2+2)
 
Snatch Push Press
4×3 – choose weight-
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“A lot of what is most beautiful about the world arises from struggle.” 
~Malcolm Gladwell