2014

CrossFit For load: Bench Press 5-5-5-5-5 (rest as needed) 4 rounds: :20 Push ups :10 Rest :20 Kettlebell Swings 53/35 :10 Rest score is lowest number of push ups + lowest number of kettlebell Swings AMRAP 2:00 Sit-ups ______________________________________________ CrossFit Competitor “Lactic Ladders” 3 rounds for total calories: :10 Airdyne :50 Rest :20 Airdyne :40 […]

10:00a-12:00p Competition Team Training 12:00p-2:00p Open Gym Individual wod Thruster Ladder Women: 95/105/115/125/135/145/155/165/175/185 Men: 185/195/205/215/225/235/245/255/265/275 *Burpee over the bar tie breaker *Additional weight will be available if needed Partner wod (1 Guy/1Girl) For time: 1 15′ Rope Climb (each) 50 Double Unders (each) 1 15′ Rope Climb (each) 50 Pistols (alt legs) (shared between partners)

CrossFit For load: Weighted Pull-ups 3-2-1-1-1 (rest as needed) For load: Deadlift 3-2-1-1-1 (rest as needed) 3 rounds for time: 400m Run 50 Air Squats _______________________________________________ CrossFit Competitor Front Squat 75% 2×2 80% 2×2 85% 2×2 5 rounds for load: 2 Push Press + 2 Jerks (rest as needed) 7 rounds for time: 7 Thruster

CrossFit Rest ___________________________________________ CrossFit Competitor Rest ___________________________________________ Weightlifting Clean + Jerk 70% 1+2, 2+1 80% 1+1, 1+1, 1+1 Power snatch 70% 2×3 80% 2×2 Push Press( behind the neck) 65% 4×4 “People who fight fire with fire usually end up with ashes.” ~Abigail Van Buren

CrossFit 3  rounds for Calories + Reps: 1:00 Airdyne 1:00 Rest 1:00 Russian KBS 53/35 1:00 Rest 1:00 Airdyne 1:00 Rest 1:00 Sit-up 1:00 Rest _______________________________________________ CrossFit Competitor Front Squat 70% 2×2 75% 2×2 80% 2×2 For total reps of Muscle-ups: Every 1:00 for 10:00 Odd min:  Ring Muscle-up Even min: 2 Hang Squat Clean

CrossFit For load: Front Squat 4-4-4-4 (rest as needed) “Cindy” AMRAP 20:00 5 Pull-ups 10 Push-ups 15 Squats __________________________ CrossFit Competitor For total time: 50 Burpees to a 45lbs Plate (rest 1:00) 50 10′ Wall Ball Shots 20/14 50 Double unders (rest 1:00) 50 Sit-ups 50 Toes to Bar 50 Sit-ups (rest 1:00) 50 Double

CrossFit Skill: 5 Rope Climbs 15′ (rest as needed) For load: Bench Press 8-8-8-8 (rest as needed) For load: Russian Kettlebell Swing 8-8-8-8 (rest as needed) For load: DBall Over the Shoulder 8-8-8-8 (rest as needed) ______________________________ CrossFit Competitor Front Squat 75% 2×2 80% 2×2 85% 2×1 For total reps: Every 1:00 for 20:00 Odd

12:00-2:00 Open Gym 3:00 Spints

CrossFit Competitor For time: 50 Double Unders 5 Ring Muscle-up 40 Double Unders 4 Ring Muscle-up 30 Double Unders 3 Ring Muscle-up 20 Double Unders 2 Ring Muscle-up 10 Double Unders 1 Ring Muscle-up (alternate rounds with partner) AMRAP 10:00 30 Snatch 75/45 30 Snatch 135/75 30 Snatch 165/100 Snatch 210/120 ____________________________ Weightlifting Snatch Pull

CrossFit For load: Deadlift 3-3-3-3-3 (rest as needed) “Bergeron Beep Test” Every 1:00 for as long as possible: 7 Thruster 75/55 7 Pull ups 7 Burpee ______________________________ CrossFit Competitor Front Squat 70% 2×2 75% 2×2 80% 2×2 AMRAP 8:00 2 Rope Climbs 4 Pistols (each leg) 8 Russian Kettlebell Swings 70/53 For total Calories: 3:00