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East Valley CrossFit

Archives for March 2019

W.O.D.s ·

Wednesday 3/13/19

CrossFit
Skill
Rope Climb
 
For time in teams of 3:
800m Run
150/120 Calorie Row
600m Run
150 Russian KB Swings 70/53
400m Run
150 Box Jump Overs 24/20
200m Run
(run as a team, share the rest of the work anyhow)
_________________
 
Competitor
4 rounds not timed:
500m Row
400m Run
30 Double under
 
Every 1:00 for 10:00
1 Rope Climb
(skill is priority)
_________________
 
Weightlifting
Block Clean (AK)
80% 1×1
85% 2×1
90% 2×1
(low blocks)
 
Clean Pull
5×3 -choose weight-
 
Front Squat
85% 2×2
90% 2×2
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“We know what we are, but know not what we may be.”
~William Shakespeare

W.O.D.s ·

Tuesday 3/12/19

CrossFit
For load:
Bench Press 6-4-2-2-2
*follow each set with 8-12 pullover
 
AMRAP 8:00
8 C2B Pull-up
16 Double Under
8 Thruster 95/65
16 Double Under
__________________
 
Competitor
3 rounds no measure:
1:00 Push-up
1:00 Air Bike
1:00 Sit-up
1:00 Row
1:00 Air Squat
1:00 Rest
 
At a moderate load:
Every 1:00 for 10:00
1 Power Clean + 1 Hang Power Clean
(add 10lbs 5lbs each minute)
 
AMRAP 9:00 (85% effort)
12 Alternating-Arms Dumbbell Snatch 50/35
9 Over the Box Jump 24/20
6 Bar Muscle-up
___________________
 
Aerobic Capacity
Not for time:
200m Single arm Overhead Walk
(switch arms every 50m)
 
AMRAP 22:00
Row 400m
(rest 1:30 after each 400m)
 
Not for time:
200m Single arm Overhead Walk
(switch arms every 50m)
____________________
 
Weightlifting
Pause Power Snatch + Snatch
85% 3(1+1)
 
Pause Power Clean + Clean
85% 3(1+1)
 
Push Press + Jerk
85% 5(1+1)
(based on 1rm Push Press)
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“It’s not the size of the dog in the fight, it’s the size of the fight in the dog.”
~Mark Twain

W.O.D.s ·

Monday 3/11/19

CrossFit
Snatch
Build to a heavy set of 3
85% of heavy set: 2×3
 
For time:
9-15-21
Burpee Over a Dumbbell
Dumbbell Power Clean 50/35
____________________
 
Competitor
3 rounds not timed:
500m Row 
50 Double under
 
Snatch
70% 2×2
75% 1×1
80% 2×1
 
Back Squat
70% 2×2
75% 1×1
80% 1×1
 
For time:
9-15-21
Burpee Over a Dumbbell
Dumbbell Power Clean 50/35
___________________
 
FitEssentials
“Superset
12-10-8
Deadlift
DB Push Press
 
AMRAP 8:00
12 DB Box Step-up
12 DB Renegade Row (6/arm)
12 Sit-up
 
Tabata
Side Plank
____________________
 
Weightlifting
Block Snatch (BK)
80% 1×1
85% 2×1
90% 2×1
(low blocks)
 
Snatch Pull
4×3 -choose weight-
 
Back Squat
80% 4×2
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“No one saves us but ourselves. No one can and no one may. We ourselves must walk the path.”
~Buddha

W.O.D.s ·

Saturday 3/9/19

7:00a Competitor 2
7:30a Kettlebell
8:00a Weightlifting
8:00a Competitor 1
9:00a Upper Body
10:00a CrossFit
11:00a CrossFit
____________________________
 
Upper Body (9a)
3 rounds:
No rest between exercises.
10 Super Incline
6 Tempo Pec Deck (:04 eccentric)
10 Chest Press
(alternate rounds with a partner)
 
3 rounds:
No rest between exercises.
10 High Row
6 Tempo Rowing Torso (:04 eccentric)
12 Low Row
(alternate rounds with a partner)
 
3 rounds:
No rest between exercises.
10 Shoulder Press
6 Tempo Lateral Raise (:04 eccentric)
10 Nautilus Multi-Triceps
(alternate rounds with a partner)
 
3 rounds:
No rest between exercises.
10 MAG Bar Pulldown
6 Tempo Pullover (:04 eccentric)
10 Nautilus Multi-Biceps
(alternate rounds with a partner)
_____________________________
 
Weightlifting
Snatch
85% 2×2
90% 2×1
85% 1×1
 
Clean + Jerk
85% 2(2+2)
90% 2(1+1)
85% 1(1+1)
 
Back Squat
90% 3×2

W.O.D.s ·

Friday 3/8/19

19.3
For time: (cap10)
200′ Single-Arm Overhead Walking Lunge 50/35
50 Box Step-up 24″20″ (single dumbbell) 50/35
50 Strict Handstand Push-up
200′ Hand Walk

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“Adversity has the effect of eliciting talents, which in prosperous circumstances would have lain dormant.”
~Horace

W.O.D.s ·

Thursday 3/7/19

Upper Body (8a/9a/5p)
For load:
1.5 Standing Shoulder Press 4-4-4-4
 
3 rounds:
No rest between exercises.
12 Dumbbell Pullover
8 Weighted Dip
(alternate rounds with a partner)
 
3 rounds:
No rest between exercises.
12 Pec Deck
8 Chest Press
(alternate rounds with a partner)
 
3 rounds:
No rest between exercises.
12 Rowing Torso
8 Seated Row
(alternate rounds with a partner)
 
2 rounds:
No rest between exercises.
10 EZ-Bar Curl
8 EZ-Bar Reverse Curl
AMRAP EZ-Bar Curl
(alternate rounds with a partner)
_________________________
 
Sleds (6p)
For load:
No rest between pushes.
30yd Sled Push 45/25
30yd Sled Push 90/50
30yd Sled Push 135/75
30yd Sled Push 180/100
30yd Sled Push 225/125
Continue adding weight until failure…..
_________________________
 
FitEssentials
For load:
10-8-6-4-2
Back Squat
Seated Row
 
AMRAP 12:00
12 DB Single-Arm Sumo-Deadlift High Pull
6 Burpee over DB
18/12 Cal Row

________________________

Weightlifting
Hang Snatch (BK) + Snatch
75% 5(1+1)
 
Hang Clean (BK) + Clean & Jerk
75% 5(1+1)
 
Weighted Walking Lunge
4×10 (each leg) -choose weight-
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“The marble not yet carved can hold the form of every thought the greatest artist has.”
~Michelangelo

W.O.D.s ·

Wednesday 3/6/19

CrossFit
6 rounds for total reps: (burpees)
AMRAP 3:00
250/200m Row
15 Kettlebell Swing 53/35
Max Burpee
(rest 3:00 between AMRAP’s)
_________________________
 
Competitor
6 rounds for total reps: (85% effort)
AMRAP 3:00
250/200m Row
15 Kettlebell Swing 53/35
Max Burpee
(rest 3:00 between AMRAP’s)
_________________________
 
Weightlifting
Block Clean (AK)
80% 1×2
85% 2×2
90% 2×1
 
Clean Pull
5×3 -choose weight-
 
Front Squat
85% 4×4
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“Pursue some path, however narrow and crooked, in which you can walk with love and reverence.” 
~Henry David Thoreau

W.O.D.s ·

Tuesday 3/5/19

CrossFit
For load:
Bench Press 8-6-4-4
*follow each set with 8-12 supinated row
 
AMRAP 9:00
6 Handstand Push-up
12 Pull-up
18 Air Squat
____________________
 
Competitor
Not timed:
400m Run
21 Burpee
400m Run
15 Burpee
400m Run
9 Burpee
 
At a moderate load:
Rebounding Push Press 5-5-5-5-5
*follow each set with 3 ring mucle-up.
(make consistent increases)
 
For total reps:
Every 1:00 for 10:00
Odd min: Chest to Bar Pull-up
Even min: Handstand Push-up
(choose reps prior to start. unbroken)
____________________
 
Aerobic Capacity
3 Rounds for Cals + Reps:
1:00 AirRunner
0:30 Rest
1:00 Lateral Box Step-over
0:30 Rest
1:00 Row
0:30 Rest
1:00 Mountain Climber
0:30 Rest
1:00 AirBike
2:00 Rest
_____________________
 
Weightlifting
Pause Power Snatch + Snatch
85% 2(1+1)
80% 2(1+1)
 
Pause Power Clean + Clean
85% 2(1+1)
80% 2(1+1)
 
Push Press + Jerk
85% 4(2+1)
(based on 1rm Push Press)
 
Front Rack Hold
10+ seconds -choose weight-
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“The secret is to work less as individuals and more as a team. As a coach, I play not my eleven best, but my best eleven.”
~Knute Rockne