Archives for 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
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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
1 Bar Muscle-ups

2 rounds for Calories + Reps
1:00 Assault Bike
1:00 10yrd Shuttle (down & back is one rep)
1:00 Rower
1:00 Rest
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Weightlifting
Clean + Jerk
80% 1+1, 1+1
85% 1+1, 1+1
90% 1+1

Snatch
85% 4×2

Back Squat
85% 5×3

Press
4×5 -choose weight-

GHD Sit-ups
4×10 -choose weight-

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
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CrossFit Competitor
“Jerry”
For time:
1 Mile Run
2k Row
1 Mile Run
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Weightlifting
Power Snatch
75% 4×3

Power Clean + Jerk
80% 2+2
85% 1+2, 1+2, 1+2

Snatch Pull
100% 2×3
110% 2×3

Bent Lateral Raise
4×10 -choose weight-

Strict Toes to Bar
4×10

CrossFit
“Jerry”
For time:
1 Mile Run
2k Row
1 Mile Run
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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)
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Weightlifting
Snatch
80% 2×2
85% 2×2
90% 2×1

Clean + Jerk
80% 2+1, 2+1, 2+1

Front Squat
85% 2×3
90% 3×2

Press (Behind Neck)
4×8 -choose weight-

Weighted Sit-ups
4×10 -choose weight-

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.)
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Weightlifting
Snatch
85% 2×1
90% 2×1
95% 1×1

Clean + Jerk
85% 1+1,1+1
90% 1+1,1+1
95% 1+1

Clean Pull
110% 4×3

Bench Press
Choose weight 4×5

Wide Grip Pull-ups
4 sets for total reps

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
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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% 1×1
90% 1×1
95% 2×1

3 rounds for time:
21 Double unders (unbroken)
15 Box Jumps 24/20
9 Burpees to a plate (45lbs)

CrossFit
Rest
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CrossFit Competitors
Rest
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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-

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 workout every ten minutes until everyone has had a turn. 
There will not be judges. 

CrossFit
“Grace”
For time:
30 C&J 135/95
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CrossFit Competitor
“Grace”
For time:
30 C&J at 135/95

(rest 5:00)

“Grace”
For time:
30 C&J at 135/95

Not time:
1 Mile Jog
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Weightlifting
Hang Power Snatch (bellow knee)
75% 5×3

Power Clean + Push Jerk
75% 2+2, 2+2, 2+2, 2+2

Snatch Deadlift (slow)
100% 5×3

Press
4×5 -choose weight-

GHD Sit-ups
4×10 GHD Sit-ups