2013

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

CrossFit “Isabel” For time: 30 Snatch 135/95 For total time: 250m Row 500m Row 750m Row (rest while your partner works) _____________________________________________ CrossFit Competitor Snatch 75% 2×2 80% 1×1 85% 2×1 90% 1×1 95% 1×1 PR Clean & Jerk 80% 1×1 85% 2×1 90% 1×1 95% 1×1 PR Back Squat 70% 2×2 80% 1×2 85%

CrossFit Rest ________________________________________ CrossFit Competitor Rest ________________________________________ Weightlifting Snatch 80% 2×3 85% 2×2 90% 2×2 Power Clean+Push Jerk 70% 2+1, 2+2 80% 1+2, 2+1 85% 1+2 90% 1+1 Deadlift 80% 3×3 90% 3×2 100% 2×1

CrossFit For time: 50 Cal Row 30 Double unders 50 Wall Ball Shots 20/14 30 Double unders 50 Box Jumps 20” 30 Double unders 50 Ball Slams 20/14 30 Double unders 50 Push ups 30 Double unders 50 Air Squats _________________________________________ CrossFit Competitor Snatch 65% 1×1 70% 2×1 75% 1×1 80% 2×1 Clean & Jerk