Archives for February 2016

Events · February 28, 2016

Saturday 3/5/16

8:00a Competitor Training
8:00a Open Gym
10:30a Powerlifting
10:30a Kettlebell
12:00p Strongman
12:00p Weightlifting
__________

Weightlifting
Snatch
2 Waves of:
85% 1×1
90% 1×1
95% 1×1

Clean + Jerk
2 Waves of:
80% 1+1
85% 1+1
90% 1+1

Back Squat
4×3 -choose weight-
____________________

Don’t miss this!!!!

Sat, March 5th (2-4)
Iron Athlete “Open Prep” Gymnastics Clinic
Taught by Tiffany Hendrickson
Hosted by EVCF

Registration link

W.O.D.s · February 28, 2016

Friday 3/4/16

CrossFit / Competitor 1&2
Open Workout 16.2
______________

Weightlifting
Rest

“The best advice I’ve received is to be yourself. The best artists do that.”
~Frank Gehry

W.O.D.s · February 28, 2016

Thursday 3/3/16

CrossFit

Rest

_____________

Competitor 1&2

Rest

_____________

Weightlifting

Muscle Snatch

4×2 -choose weight-

Push Press

80% 4×3

Pause Squat

65% 4×3

Barbell Rows

4×8 -choose weight-

12715252_10205912404114213_6514078558380718932_n

“Love is the magician that pulls man out of his own hat.”
~Ben Hecht

W.O.D.s · February 28, 2016

Wednesday 3/2/16

CrossFit

Clean + Jerk

Work to a heavy set of 2+1

85% of heavy set: 3(1+1)

For time:

700m Shuttle Run

21 Power Clean & Jerks 75/55

500m Shuttle Run

15 Power Snatches 75/55

300m Shuttle Run

9 Thrusters 75/55

_________________

Competitor 1&2

Clean from blocks

Work to a heavy set of 2

85% of heavy set: 5×1 (every :30)

3 rounds for time:

50 Calorie Row

25 Wall Ball Shots 20/14

50 Double unders

25 Kettlebell Swings 53/35

_________________

Weightlifting

Block Clean

80% 2×2

85% 3×2

Clean Pull

2×3 -choose weight-

3×2 -choose weight-

Front Squat

80% 2×3

85% 3×2

AMRAP 1:30

Abmat Situps

Face Pulls

4×10 -choose weight-

12748091_10153869876502357_5895095741720365839_o

“Circumstances may cause interruptions and delays, but never lose sight of your goal.”
~Mario Andretti

W.O.D.s · February 28, 2016

Tuesday 3/1/16

CrossFit

Skill

Hand Walking

AMRAP 3:00

Bar Muscle-ups

(alternate sets with a partner)

5 rounds for time:

20 Calorie Row

15 Wall Ball Shots 20/14

20 Double unders

5 Power Clean 155/105

__________________

Competitor 1&2

For load:

Every 1:00 for 10:00

Power Clean & Jerk

(add 10lbs/5lbs each set)

15 rounds for time:

1 Toes Through Rings + 1 Ring Muscle-up + 1 Ring Dip

(each round unbroken)

For time:

21-15-9

Power Snatch 95/65

Handstand Push-up

7 rounds for time:

11 Calories on The Assault Bike

9 Toes to Bar

____________________

Weightlifting

Power Snatch + OHS

85% 3(2+2)

Power Clean + Pause Jerk

85% 3(1+2)

Snatch Grip Push Press

4×3 -choose weight-

Barbell Sit-ups

4×5 -choose weight-

Weighted Dips

4×8 -choose weight-

12748091_10153869879677357_2535246391678605832_o

“The finest souls are those that have the most variety and suppleness.”
~Michel de Montaigne

W.O.D.s · February 27, 2016

Monday 2/29/16

CrossFit

Power Snatch

Work to a heavy set of 2

80% of heavy set: 4×2

“The Dark Horse Special”

For time:

30 Handstand Push-ups

40 Pull-ups

50 Kettlebell Swings

60 Sit-ups

70 Burpees

________________

Competitor 1&2

Slow Snatch Pull + Snatch (:05 to hip)

Work to a heavy set of 1+1

85% of heavy set: 5×1 (snatch)

Pause Back Squat (:02)

Work to a heavy set of 2

85% of heavy set: 5×1 (no pause. every :20)

For total reps:

Every 1:00 for 10:00

Odd min: 7 Deadlifts 155/105 + Box Jumps 24″

Even min: 21 Double unders + Pistols (alt legs)

(choose reps prior to start. unbroken)

“Lil Lactic Ladders”

3 rounds for total Calories:

:10 Row for Calories

:50 Rest

:20 Row for Calories

:40 Rest

:30 Row for Calories

:30 Rest

:40 Row for Calories

:20 Rest

:50 Row for Calories

:10 Rest

__________________

Weightlifting

Block Snatch

80% 2×2

85% 3×2

Snatch Pull

2×3 -choose weight-

3×2 -choose weight-

Back Squat

80% 2×3

85% 3×2

Strict Pullups/Lat Pulldowns

4×8 -choose weight-

GHD Situps

4×10 -choose weight-

12764724_10153869870947357_7237403641261113394_o

“We spend our time searching for security and hate it when we get it.”
~John Steinbeck

W.O.D.s · February 26, 2016

Saturday 2/27/16

8:00a Competitor Training

8:00a Open Gym

8:00a Sprints

9:00a Open Gym

10:00a Powerlifting

10:30a Kettlebell

11:00a Weightlifting

1:00p-5:00p Powerlifting Clinic “The Strategy of Winning”

*GYM IS CLOSED FOR CLINIC

______________

Weightlifting
Snatch
2 Waves of:
– 80% 1×1
– 85% 1×1
– 90% 1×1

Clean + Jerk
2 Waves of:
– 80% 1+1
– 85% 1+1
– 90% 1+1

Back Squat
4×4 -choose weight-

11260293_10153869881282357_951743908143889364_o (2)

“Perseverance, secret of all triumphs.”
~Victor Hugo

W.O.D.s · February 25, 2016

Friday 2/26/16

CrossFit/Competitor 1&2

16.1
AMRAP 20:00

25′ Overhead Lunge 95/65

8 Bar Facing Burpees

25′ Overhead Lunge 95/65

8 Chest to Bar Pull-ups
__________________

Weightlifting
Rest

12719109_10153869876097357_3429303514158004964_o

“In any moment of decision, the best thing you can do is the right thing, the next best thing is the wrong thing, and the worst thing you can do is nothing.”
~Theodore Roosevelt

Archives for February 2016

Footer