August 2013

CrossFit & CrossFit Competitor “Fran” For time: 21-15-9 Thruster 95/65 Pull-ups _____________________________________________ Weightlifting Snatch pull+Snatch (from Knee) 75% 1+2, 1+2 80% 1+1, 1+1 90% 1+ 1, 1+1 Clean Pull 100% 3×3 +10kg 2×2 Deadlift 80% 2×3 90% 2×2 95% 2×1 The gym is open from 9:00a until everyone gets through Fran. “The smallest deed is […]

12:00p-2:00p

CrossFit Competitor For total time: 1000m Row ~then~ 7-5-3-1 Front Squat 185/110 (from ground) Bar Muscle-up ~then~ 30 Over the Box Jump Burpees 24/20 3 rounds for total reps: Chest to Bar Pull-ups (rest 1:00) _________________________________________ Weightlifting Jerk 75% 3×3 80% 3×3 Clean Pull 80% 5×5 Back Squat 80% 5×5 “It’s kind of fun to

CrossFit 5 rounds for time: 300m Row 7 Front Squats 115/75 (from ground) 21 Double unders (rest 1:00) ______________________________________ CrossFit Competitor Clean 2×2 70% 2×2 75% 2×2 80% For time: 30 Double unders (unbroken) 21 Kettlebell Swings 70/53 15 Toes to Bar 21 Kettlebell Swings 15 Toes to Bar 21 Kettlebell Swings 15 Toes to

CrossFit Rest ____________________________________ CrossFit Competitor Rest ____________________________________ Weightlifting Snatch Pull+Snatch (below knee) 75%( 1+2) 7 Clean Pull 80% 5×5 Overhead Squat 70% 3X4 “Give me a lever long enough and a fulcrum on which to place it, and I shall move the world.” ~Archimedes  

CrossFit For load: Dball Over the Shoulder 3-3-3-3-3 (rest as needed) Every 1:00 for 10:00 Odd min: Handstand Push-ups Even min: Strict pull-ups (choose reps prior to start) For time: 10-9-8-7-6-5-4-3-2-1 Push-ups Sit-ups Air Squat __________________________________________ CrossFit Competitor Not timed: 3 Legless rope climbs 12′ (rest as needed) 7 rounds for time:  15 Calorie Row

CrossFit For load: Overhead Squat 5-4-3-2-1 (rest as needed) For time: 21-15-9 Thruster 95/65 Kettlebell Swing 53/35 AMRAP 2:00 Sit-ups __________________________________ CrossFit Competitor 2 Power Clean + 2 Push Press (based on 1RM C&J) 65% 2+2, 2+2 70% 2+2, 2+2 75% 2+2, 2+2 For load: Close Grip Bench Press 3-3-3-3-3 (rest as needed) 3 rounds

CrossFit “My Little Pony” For time: 14 Burpees 30 Handstand Push-ups 14 Burpees 40 Pull-ups 14 Burpees 50 Kettlebell Swings 53/35 14 Burpees 60 Sit-ups 14 Burpees _________________________________________ CrossFit Competitor For total time: 250m Row 500m Row 750m Row 500m Row 250m Row (alternate rounds with partner) _________________________________________ Weightlifting Power Clean + Clean (from knee)

12:00p-2:00p Open Gym

CrossFit Competitor For time: 1-2-3-4-5 Bar Muscle-ups (alternate with partner) “JT” For time: 21-15-9 Handstand Push-up Ring Dip Push-up Push-ups 3 rounds for total reps: Butterfly Pull-ups (rest 1:00) ____________________________________ Weightlifting Snatch 80% 3×2 85% 3×1 Clean + Jerk 80% 1+2 ,2+1 85% 1+1 ,1+2 87% 2+1. Front Squat 80% 3×3 90% 2×3