Archives for May 2013

12:00-2:00p Open Gym

8:00a Competitor Training
9-12p Open Gym
12-2p weightlifting Club
6:30p Party at The New Gym!!!!

CrossFit
For total Time:
3 rounds
30 Kettlebell Swings 53/35
30 Sit-ups
30 Push-ups
~then~
50 Burpees
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CrossFit Competitor
For time:
30 Wall Ball 20/14
30 CTB Pull-ups
30 Pistols (alt)
30 One Arm DB Snatch (alt) 70/50

For time:
3-2-2-1-1-1
Rope Climb
Squat Clean 225/135
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Weightlifting
Rest

“Opportunity dances with those already on the dance floor.”
~Jackson Brown Jr.

12:00p Yoga
4:00-7:00p Weightlifting Club
5:00p Kettlebell Club
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Weightlifting
Snatch:
70% 2×3
80% 3×2
90% 2×2

Clean+Push Jerk:
70% 2+1, 1+2
80% 1+2, 2+2
90% 1+1, 1+1

Snatch Pull: based on your 1RM Snatch
100% 3×3

CrossFit
8 rounds for time:
40yrd Dog Sled Push
(3 person relay)
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CrossFit Competitor
3 rounds for load:
1 Power Clean + 1 Front Squat + 1 Push Press
(rest 2:00)

For load:
Overhead Squat (from rack) 3-3-3
(rest 2:00)

7 rounds for total reps:
:30 Burpee Muscle-ups
:30 Rest

For time:
1000m Row
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Weightlifting
Front Squat:
70% 2×3
80% 2×3
90% 2×2

Push Press:
70% 2×3
80% 2×3
85% 2×2

“The supreme accomplishment is to blur the line between work and play.”
~Arnold J. Toynbee

CrossFit
For time:
80 Air Squats
70 Sit-ups
60 Push-ups
50 Kettlebell Swings 53/35
40 Wall Ball Shots 20/14
30 Ball Slams 20/14
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CrossFit Competitor
Regional Wod Specilization:
Work specific to Wod 1, 5 or 6
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Weightlifting
Power Clean: (based on your 1RM Power Clean)
80% 2×3
85% 2×2
90% 2×2

Clean Pull: (based on your 1RM Clean)
100% 3×3

Back Squat:
80% 2×3
90% 3×2

“If you don’t learn to laugh at trouble, you won’t have anything to laugh at when you’re old.”
~Edgar Watson Howe

CrossFit
For load:
Power Clean 2-2-2-2-2
(rest 1:30)

For load:
Bench Press 2-2-2-2-2
(rest 1:30)

For load:
Front Squat 2-2-2-2-2
(rest 1:30)
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CrossFit Competitor
Every 1:00 for 10:00
Odd min: 2 Rope Climbs
Even min: 2 Squat Clean 185/115

For time:
15-12-9
Wall balls 20/14
Chest-to-bar Pull-ups
One-legged squats (alt)

For time:
30 One-arm DB snatches (alt) 70/50
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Weightlifting
Power Snatch:(based on 1RM Power Snatch)
70% 3×3
80% 2×2
85% 2×2

Snatch Pull:( based on your 1RM Snatch)
100% 2×3
+10kg 3×2     

Jerk:
70% 2×3
80% 2×3
85% 2×2

“Education costs money, but then so does ignorance.”
~Sir Claus Moser

12:00p-2:00p Open Gym