2014

CrossFit For load: Thruster 3×3 (rest as needed) For time: 20 Front Squats 185/110 30 Box Jump 24/20 40 KBS 53/35 50 Wall Ball 20/14 ______________________________________________________ CrossFit Competitor Front Squat 80% 2×2 85% 2×2 90% 2×1 For time: 20 Weighted Leg Lifts 10lbs 30 Weighted Sit-ups 35lbs 40 Toes to Bar 10:00 for Calories: Airdyne […]

CrossFit Rest ______________________________________________ CrossFit  Competitor Rest ______________________________________________ Weightlifting Muscle Clean 2×3 70% 2×3 75% 2×2 80% Clean Pull 100% 2×4 + 10kg 3×3 Back Squat 75% 4×4 Bench Press 5×5 -Choose Weight- “Your actions are your only true belongings.” ~Allan Lokos  

CrossFit “Jerry” For time: 1 Mile Run 2K Row 1 Mile Run _________________________________________________ CrossFit Competitor Front Squat 70% 2×2 75% 2×2 80% 2×2 Every 1:00 for 10:00 Even min: CTB Pull-ups Odd min: Wall Ball Shots 20/14 (start every min with 20 Double Unders) (choose reps prior to start.  only score successful sets.) “Isabel” For

CrossFit For load: Front Squat 3×3, 2×2 (rest as needed) For Calories + Reps: 2:00 Row 2:00 Thruster 95/65 2:00 Row 2:00 Power Snatch 95/65 2:00 Row 2:00 Squat Clean 95/65 ______________________________________________ CrossFit Competitor For time: 1-3-1-5-1-5-1-3-1 Ring Muscle-up (alternate with partner) AMRAP 7:00 7 Box Jumps 24/20 21 Double unders (unbroken) 7 Handstand Push-ups

CrossFit For load: Bench Press 4×4 (rest as needed) AMRAP 12:00 3 Shoulder to overhead 115/75 6 Ring Dips 9 Pull-ups ______________________________________________ CrossFit Competitor Front Squat 75% 2×2 80% 2×2 85% 2×1 For Calories + Reps: 2:00 Row 2:00 Thruster 95/65 2:00 Row 2:00 Power Snatch 95/65 2:00 Row 2:00 Squat Clean 95/65 ___________________________________________________ Weightlifting

CrossFit Competitor For load: Every 1:00 for 10:00 2 Deadlifts (add weight every set) AMRAP 7:00 Strict Muscle-ups (20 Unbroken Double Unders following every rep) Tabata Protocol: Air Squats ~then~ AMRAP 4:00 Ring Muscle-up Your score is lowest set of squats + total Muscle-ups ______________________________________________ Weightlifting Power Clean + Push Press 70% 3+2, 2+3, 2+2

CrossFit For load: Thruster 4×4 (rest as needed) 8 rounds: :20 Push ups :10 Rest :20 Russian Kettlebell Swings 70/44 :10 Rest Score is lowest number of push ups + lowest number of kettlebell Swings AMRAP 2:00 Toes to Bar ______________________________________________ CrossFit Competitor Front Squat 70% 2×2 75% 2×2 80% 2×2 5 rounds for load:

CrossFit Rest _____________________________________________ CrossFit Competitor Rest _____________________________________________ Weightlifting Muscle Clean 70% 3×3 75% 3×2 Back Squat 65% 3×3 70% 2×3 75% 3×2 Bench Press 5×5 -Choose Weight- Back Extension 15-12-10 “When you become comfortable with uncertainty, infinite possibilities open up in your life.” ~Eckhart Tolle

CrossFit “Half Murph” For time: 800m Run 50 Pull-ups 100 Push-ups 150 Squats 800m Run  (you may partition the gymnastics) ____________________________________________ CrossFit Competitor For load: Weighted Bar Dips 5-3-1-3-5 (rest as needed) For time: 1-3-1-5-1-3-1 Ring Muscle-ups (alternate with a partner) 10 rounds for time: 3 Box Jumps 5 CTB Pull-ups 7 Handstand Push-ups ______________________________________________

CrossFit For load: Front Squat 4-4-3-3-3 (rest as needed) “Lactic Ladders” 3 rounds for total calories: :10 Row :50 Rest :20 Row :40 Rest :30 Row :30 Rest :40 Row :20 Rest :50 Row (rest 5:00 between rounds) _____________________________________________ CrossFit Competitor Front Squat 65% 2×2 70% 2×2 75% 2×2 5 rounds for load: 1 Power