Archives for May 2016

W.O.D.s · May 31, 2016

Wednesday 6/1/16

CrossFit

For load:

Thruster 5-5-3-3-3

(make consistent increases)

For time:

100 Sit-ups

25 Double unders

75 Kettlebell Swings 53/35

50 Double unders

50 Wall Ball Shots 20/14

75 Double unders

25 Box Jumps 24/20

100 Double unders

______________

Competitor 1

Clean from blocks (BK)

70% 2×3

75% 3×2

Snatch Pull

90% 2×3

100% 3×2

Front Squat

60% 1×5

65% 1×5

70% 1×5

75% 1×5

For time:

35 Calories on the Assault Bike

21 Axle Thrusters 130/90

7 Rope Climbs

________________

Competitor 2

Clean from blocks (BK)

70% 1×3

75% 2×2

80% 5×1

For load:

Bench Press 5-5-5-5, 3×5

*Follow each set with a Legless Rope Climb

(make consistent increases on the first four sets. use the same weight for the last three sets)

For load & reps:

Every 1:00 for 10:00

Odd min: 3 Weighted Pull-ups

Even min: Strict Hnadstand Push-ups

(add 10lbs/5lbs each set. unbroken)

For time:

50 Calories on the Assault Bike

30 Axle Thrusters 130/90

10 Rope Climbs

________________

Weightlifting

Hang Clean + Clean

4(1+1) -choose weight-

Block Clean Pull

4×3 -choose weight-

Front Squat

77% 1×5

81% 1×5

85% 1×5

AMRAP 1:30

Abmat Sit-ups

Face Pulls

4×10 -choose weight-

“What I do is prepare myself until I know I can do what I have to do.”
~Joe Namath

W.O.D.s · May 30, 2016

Tuesday 5/31/16

CrossFit

For load:

Power Clean 5-5-3-3-3

(make consistent increases)

For time:

10-9-8-7-6-5-4-3-2-1

Handstand Push-ups

Toes to Bar

(alternate rounds with a partner)

For time:

500m Row

_______________

Competitor 1

Push Press

60% 1×5

65% 1×5

70% 1×5

75% 1×5

Power Clean

70% 2×3

75% 3×2

Bench Press

60% 1×8

70% 1×8

75% 1×5

80% 1×3

AMRAP 10:00

1-2-3-4-5-6-7-8-9-10

Strict Handstand Push-up

Strict Pull-up

_______________

Competitor 2

Muscle Snatch

1×3 -choose weight-

2×2 -choose weight-

3×1 -choose weight-

Power Clean + Push Press

70% 2+2

75% 2+2

80% 2+2

85% 3(1+1)

AMRAP 7:00

35′ Hand Walk

21 GHD Sit-ups

7 DBall Over the Shoulder 150/100

6 rounds for load:

40yrd Sled Push

(rest 1:00)

_________________

Weightlifting

High Hang Snatch + Snatch

4(1+1) -choose weight-

Pause Jerk + Jerk

Work up to Heavy 2+1

-then-

3(1+2) @ 90% of Heavy Set

Barbell Sit-ups

4×5 -choose weight-

Weighted Dips

4×8 -choose weight-

“The only person who is educated is the one who has learned how to learn and change.”
~Carl Rogers

W.O.D.s · May 28, 2016

Monday 5/30/16

9:00a-12:00a Memorial Day Hours

CrossFit

“Murph”

For time:

1 Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

100 Mile Run

_________________

Competitor 1

Snatch Push Press + Overhead Squat

3(6+1) -choose weight-

Snatch

70% 2×3

75% 3×2

Back Squat

60% 1×8

70% 1×8

75% 1×5

80% 1×3

7 rounds for time: (10:00 cap)

2 Ring Muscle-ups

3 DBall Over the Shoulder 150/100

4 Pistols (each leg)

_________________

Competitor 2

“Murph”

For time:

1 Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

100 Mile Run

_________________

Weightlifting

Muscle Snatch + Power Snatch

4(1+2) -choose weight-

Snatch Pull

4×3 -choose weight-

Back Squat

77% 1×5

81% 1×5

85% 1×5

Strict Pull-ups/Lat Pulldowns

4×8 -choose weight-

GHD Sit-ups

4×10 -choose weight-

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

W.O.D.s · May 27, 2016

Saturday 5/28/16

7:00a Sprints

8:00a CrossFit Competitors

8:00a Weightlifting Competitors

10:30a Kettlebell

10:30a Powerlifting

12:00p Weightlifting

_______________

Weightlifting

3-Position Snatch

Work up to a heavy set of 1+1+1

(Positions – Hip, Knee, Floor)

3-position Clean

Work up to a heavy set of 1+1+1

(Positions – Hip, Knee, Floor)

Back Squat

80% 2×4

85% 1×4+

“To live is to suffer, to survive is to find some meaning in the suffering.”
~Friedrich Nietzsche

W.O.D.s · May 26, 2016

Friday 5/27/16

CrossFit

For load:

Start a new set every 2:00

Back Squat 5-4-3-2-1

(make consistent increases)

For time:

30 Kettlebell Swings 53/35

20 Toes to Bar

30 Wall Ball Shots 20/14

20 Ring Dips

30 Steps Walking Lunge (each leg)

20 Parallette Pass Throughs

30 Burpees

______________

Competitor 1

Power Snatch

70% 1×3

80% 2×1

85% 1×1

90% 1×1

95% 1×1

Deadlift

70% 1×3

80% 2×1

85% 1×1

90% 1×1

95% 1×1

For reps:

Max Kipping Handstand Push-ups

For reps:

Max Kipping Pull-ups

For reps:

Max Kipping Ring Dips

________________

Competitor 2

Power Snatch

70% 2×3

75% 3×2

Clean Pull from deficit

90% 2×3

100% 3×2

For load:

1.5 Press 3-3-3-3-3

(add 10lbs/5lbs each set. controlled tempo. follow each set with 10 T2B)

Back Squat

20RM

_________________

Weightlifting

Rest

“Speak softly and carry a big stick; you will go far.”
~Theodore Roosevelt

W.O.D.s · May 25, 2016

Thursday 5/26/16

CrossFit
Rest
___________

Competitor 1&2
Rest
___________

Weightlifting
Push Press + Power Jerk + Split Jerk
80% 4(2+1+1)

Pause Snatch Pull
80% 4×3

Back Squat
70% 4×2

“Nothing great was ever achieved without enthusiasm.”
~Ralph Waldo Emerson

Events · May 24, 2016

Cryotherapy

Now booking Cryotherapy Sessions!
Book at: 480-678-4441 or info@freezeu.com

First available appointment is at 4p on Friday, May 27th!

W.O.D.s · May 24, 2016

Wednesday 5/25/16

CrossFit

For load:

Start a new set every 2:00

Bench Press 5-4-3-2-1

(make consistent increases)

For total reps:

Every 1:00 for 10:00

Odd min: Bar Muscle-ups

Even min: Handstand Push-ups

(choose reps prior to start. unbroken)

For time:

30 Calories on The Assault Bike

15 Axle Thrusters 130/90

3 Rope Climbs

_________________

Competitor 1

Power Clean

70% 2×2

80% 2×1

85% 1×1

90% 1×1

95% 1×1

Clean

70% 1×2

75% 1×1

80% 2×1

85% 1×1

90% 1×1

95% 1×1

For time:

2000m Row

__________________

Competitor 2

Clean from blocks (BK)

2×3 70%

3×2 75%

For load:

Bench Press 5-5-5-5-5-5-5 (7 sets)

(add 10lbs/5lbs each set. follow each set with 1 legless rope climb)

For load & reps:

Every 1:00 for 10:00

Odd min: 5 Weighted Pull-ups

Even min: Strict Handstand Push-ups
(add 10lbs/5lbs each set. unbroken)

7 rounds for time:

15 Calories on The Assault Bike

:15 L-Sit

_________________

Weightlifting

Hang Clean + Clean

4(1+1)

Block Clean Pull

4×3 -choose weight-

Front Squat

77% 1×5

81% 1×5

85% 1×5

AMRAP 1:30

Abmat Sit-ups

Face Pulls

4×10 -choose weight-

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“Be sure you put your feet in the right place, then stand firm.”
~Abraham Lincoln

Archives for May 2016

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