October 2014

CrossFit For load: Power Clean 3-3-3-2-2-1 (rest as needed) 3 rounds for time: 21 Russian Kettlbell Swings 70/44 3 Wall Walks 21 Burpees 3 DBall Over the Shoulder 150/80 ___________________ CrossFit Competitor Snatch 70% 1×2 75% 1×1 80% 3×1 Clean 70% 1×2 75% 1×1 80% 3×1 5 rounds for time: 5 Pull-ups 3 CTB Pull-ups […]

CrossFit For time: 75 Air Squats 50 Pull-ups 20 Ring Dips 50 Air Squats 35 Pull-ups 15 Ring Dips 25 Air Squats 20 Pull-ups 10 Ring Dips ___________________ CrossFit Competitor “Jerry” For time: 1 Mile Run 2k Row 1 Mile Run ___________________ Weightlifting Power Snatch 75% 4×3 Power Clean + Jerk 80% 2+2 85% 1+2,

CrossFit “Jerry” For time: 1 Mile Run 2k Row 1 Mile Run _________________________ CrossFit Competitor For time: 1-2-1-2-1 Wall Walk Rope Climb (alternate rounds with a partner) For time: 10-9-8-7-6-5-4-3-2-1 Handstand Push-ups Wall Ball Shots Box Jumps For time: 20 Burpees to a plate (45lbs) 30 GHD Sit-ups 20 Burpees to a plate (45lbs) ___________________________

Open Gym 12:00-2:00p

CrossFit Competitor For time: 30 Ring Muscle-ups For time with a partner: 800m Run 20 Toes to Bar 40 Pull-ups 20 Toes to Bar 400m Run 20 Toes to Bar 40 Pull-ups 20 Toes to Bar 800m Run (one person works at a time. divide work anyhow.) ____________________ Weightlifting Snatch 85% 2×1 90% 2×1 95%

CrossFit For load: Bench Press 8-8-8-8-8 (rest as needed) For time: 21-15-9 Box Jump 24/20 Kettlebell Swing 53/35 Burpee ______________________ CrossFit Competitor 5 Rounds of Clean Speed Ladder: 1 Clean at each weight 155/175/195/215/235/255 (men) 105/115/125/135/145/155 (women) (rest 3:00 between each round) (record your fastest and slowest rounds) Back Squat 75% 1×3 80% 2×2 85%

CrossFit Rest __________________ CrossFit Competitors Rest __________________ Weightlifting Clean Grip Snatch 70% 4×3 Based on Snatch 1RM Power Clean + Power Jerk 80% 2+2, 2+2, 2+2 Back Squat 85% 5×3 Snatch Grip Press 4×4 -choose weight- Bent Barbell Row 4×10 -choose weight- “Success is a lousy teacher. It seduces smart people into thinking they can’t

We are hosting Barbells for Boobs on Wednesday the 29th starting at 5:00p.  The Barbells for Boobs Tour will be making a stop at our event.  To register, go to the B4B website, create an account and join the East Valley CrossFit Team.  This years event will be a casual format.  People will start the

CrossFit For load: Weight Pull-ups 3-2-2-1-1-1 (rest as needed) 3 rounds for time: 3 rope Climbs 500m Row 30 Push-ups (hand release) ________________________ CrossFit Competitor 5 rounds for time: 7 Toes to Bar 5 Chest to Bar Pull-ups 3 Bar Muscle-ups (each round unbroken) For time: 1-2-1-2-1 Rope Climb (alternating with a partner) AMRAP 12:00

CrossFit For time: 400m Run 50 Sit-ups 400m Run 50 Wall Ball Shots 20/14 400m Run 50 Kettlebell Swings 53/35 400m Run 50 Sit-ups 400m Run ___________________ CrossFit Competitor For load: Every 1:00 for 15:00 Min 1-3: 1 Snatch at 70% Min 4-6: 1 Snatch at 75% Min 7-9: 1 Snatch at 80% Min 10-12: