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East Valley Strength & Conditioning

Archives for October 2017

W.O.D.s ·

Wednesday 11/1/17

CrossFit
For load:
Power Clean 3-3-2-2-2
(make consistent increases)
 
“Cindy XXX”
AMRAP 20:00
10 Pull-ups
20 Push-ups
30 Squats
15 Pull-ups
30 Push-ups
45 Squats
20 Pull-ups
40 Push-ups
60 Squats
25 Pull-ups
50 Push-ups
75 Squats
30 Pull-ups
60 Push-ups
90 Squats
___________________
 
Competitor 1&2
Every 1:00 for 15:00
Min 1-5: 1 Clean from blocks at 80%
Min 6-10: 1 Clean from blocks at 85%
Min 11-15: 1 Clean from blocks at 90%
 
2 rounds for time:
40 Double unders
30 Wall Ball Shots 30/20
20cal Assault Bike
(rest 5:00 between rounds)
 
AMRAP 8:00
10 DL 135/95
15 Box Jump 24/20
15 DL 185/135
15 Box Jump
20 DL 225/155
15 Box Jump
25 DL 275/185
15 Box Jump
30 DL 315/205
15 Box Jump
35 DL 365/225
___________________
 
Weightlifting
Pause Clean + Clean + Jerk
85% 4(1+1)
 
Clean Pull
3×3 -choose weight-
 
Back Squat
80% 3×3
 
Good Morning
4×6 -choose weight-
 
Barbell/ab-wheel Roll-outs
4×8
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“The mind is not a vessel to be filled but a fire to be kindled.”
~Plutarch

W.O.D.s ·

Tuesday 10/31/17

CrossFit
For load:
Turkish Get-up 1-1-1-1-1
For time:
100 Double unders
 
For time:
400m Run
100m Farmers Carry 53/35
800m Run
100m Farmers Carry
400m Run
_______________________
 
Competitor 1
For load:
Every 1:00 for 10:00
2 Power Cleans + 2 Jerks
(add 10lbs/5lbs each set)
 
AMRAP 9:00
3 Ring Muscle-ups
30 Double unders
3 Strict Handstand Push-ups
 
For time:
400m Run
100m Farmers Carry 70/53
800m Run
100m Farmers Carry
400m Run
_________________________
 
Competitor 2
For load:
Every 1:00 for 10:00
2 Power Cleans + 2 Jerks
(add 10lbs/5lbs each set)
 
AMRAP 10:00
1-2-3-4-5-6-7-8-9-10
Ring Muscle-up
Strict Hadstand Push-ups
(alternate rounds with a partner. each set unbroken.)
 
2 rounds:
Push to failure. No rest between exercises.
Dumbbell Pullover
Chin-up
Seated Row
Parallel Bar Dip
Zottman Curl
*choose loads that allow 8-12 reps on each exercise.
 
For time:
400m Run
100m Farmers Carry 70/53
800m Run
100m Farmers Carry
400m Run
____________________________
 
Weightlifting
Jerk Drills
(10 mins)
 
Power Clean + Hang Clean & Jerk
Work up to Heavy 1+1
 
Power Snatch + Hang Snatch (AK)
85% 4(1+1)
 
Box Step-ups
4×10 -choose weight-
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“The universe is built on a plan the profound symmetry of which is somehow present in the inner structure of our intellect.” 
~Paul Valery

W.O.D.s ·

Monday 10/30/17

CrossFit
For load:
Every 1:00 for 10:00
1 Cluster
(make consistent increases)
 
3 rounds for time:
21 Calorie Row
15 Deadlifts 225/155
9 Dumbbell Thrusters 50/35
(alternate rounds with a partner)
___________________________
 
Competitor 1&2
At a moderate load:
Hang Snatch High Pull 4×4
(movement quality is priority)
 
Snatch
70% 2×3
75% 3×2
 
Back Squat
65% 1×5
70% 1×5
75% 2×5
*follow each set with 3 nordic curls
 
5 rounds for time: (record time for each round)
15 Calories on the Assault Bike
12 Single-Arm Dumbbell Snatches 70/50
9 Burpee Broad Jumps 6’/4′
(rest 3:00 between rounds)
____________________________
 
Weightlifting
Pause Snatch + Snatch
Work up to Heavy 1+1
 
Snatch Pull
3×3 -choose weight-
 
Front Squat
85% 2×3
90% 2×2

Nautilus Ab Machine
3×20 -choose weight-

IMG_0907
“He who has provoked the lash of wit, cannot complain that he smarts from it.” 
~James Boswell

W.O.D.s ·

Saturday 10/28/17

7:30a Kettlebell
8:00a CrossFit Competitor
8:00a Weightlifting Competitor
10:30a CrossFit
10:30a Weightlifting
__________________________
 
Weightlifting 
Snatch
80% 1×2
85% 1×1
90% 1×1
85% 2×1
 
Clean + Jerk
80% 1(2+1)
85% 1(1+1)
90% 1(1+1)
85% 2(1+1)
 
Back Squat
85% 4×2

W.O.D.s ·

Friday 10/27/17

CrossFit
For load:
Back Squat 5-5-5-5-5
(make consistent increases)
 
AMRAP 3:00
Bar Dips
(alternate with a partner at every break. score is combined reps)
 
2 rounds for reps + cals:
1:00 Toes to bar
1:00 Rest
1:00 Double unders
1:00 Rest
1:00 Sit-ups
1:00 Rest
1:00 Assault Bike
1:00 rest
___________________________
 
Competitor 1
For time:
16 Calorie Row
4 Bar Musle-ups
8 Snatches 105/75
16 Calorie Row
4 Bar Muscle-ups
6 Snatches 115/85
16 Calorie Row
4 Bar Muscle-ups
4 Snatches 135/95
16 Calorie Row
4 Bar Muscle-ups
2 Snatches 155/105
16 Calorie Row
 
Front Squat
65% 1×5
70% 1×5
75% 2×5
*follow each set with 1 legless rope climb
 
Push to failure. No rest between exercises:
8-12* Bench Press
8-12 Dumbbell Pullover
8-12 Chin-up
8-12 Parallel Bar Dip
8-12 Barbell Curl
8-12 Wrist Curl
*choose loads that allow 8-12 reps on each exercise.
_______________________________
 
Competitor 2
For time:
16 Calorie Row
4 Bar Musle-ups
8 Snatches 135/95
16 Calorie Row
4 Bar Muscle-ups
6 Snatches 155/105
16 Calorie Row
4 Bar Muscle-ups
4 Snatches 175/125
16 Calorie Row
4 Bar Muscle-ups
2 Snatches 195/135
16 Calorie Row
 
Front Squat
65% 1×5
70% 1×5
75% 2×5
*follow each set with 1 legless rope climb
 
For time:
400m Run
100m Farmers Carry 70/53
800m Run
100m Farmers Carry
400m Run
_______________________________
 
Weightlifting
Rest
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“Give light, and the darkness will disappear of itself.”
~Desiderius Erasmus

W.O.D.s ·

Thursday 10/26/17

CrossFit
Rest
______________
 
Competitor 1&2
Rest
______________
 
Sleds
6:00p at EVCF
______________
 
Weightlifting
Drop Snatch + Hang Snatch (BK)
75% 2(1+2)
80% 4(1+2)
 
BTN Jerk + Jerk
75% 2(1+1)
80% 4(1+1)
 
Jerk Dip Hold
110% 4×1 (5+ sec hold)
(based on Jerk 1RM)
 
Box Jumps
5×3 -choose height-
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“Action is the foundational key to all success.”
~Pablo Picasso

Events ·

Wednesday 10/25/17

Barbells for Boobs Fundraiser!

“Grace”
For time:
30 Clean & Jerks 135/95

The Charitable Giving Committee will be onsite accepting donations.

300-250

W.O.D.s ·

Tuesday 10/24/17

CrossFit
Skill
Rope Climb
 
AMRAP 20:00
20 Calorie Row
80yd Sled Push Shuttle 180/135
200m Run 
20 Russian Kettlebell Swings 70/44
200m Run
_________________
 
Competitor 1
Every 1:00 for 10:00
1 Block Clean at 85% 
 
AMRAP 20:00
1 Rope Climb
3 DBall Over the shoulder 150/100
100m Run
(alternate rounds with a partner)
 
For reps + calories:
Every 1:00 for 10:00
Odd min: Calories on the Assault Bike
Even min: GHD Sit-ups
*start every minute with 20 double under
(choose reps/cals prior to start)
__________________
 
Competitor 2
Every 1:00 for 10:00
1 Block Clean at 85% 
(make consistent increases)
 
For time:
10-30-10-50-10-30-10
Calories on the Assault Bike
*follow each set with 10 GHD Sit-ups
(alternate rounds with a partner)
 
For total reps:
Every 1:00 for 10:00
Odd min: Ball Over the shoulder 150/100
Even min: Rope Climb
*start every minute with 20 double unders 
(choose reps prior to start)
___________________
 
Weightlifting
Jerk Drills
(10 mins)
 
Power Clean + Hang Clean & Jerk
80% 2(1+1)
85% 3(1+1)
 
Power Snatch + Hang Snatch (AK)
80% 2(1+1)
85% 3(1+1)
 
Box Step ups
4×10 -choose weight-
CourtoPatty
“My best friend is the one who brings out the best in me.”
~Henry Ford
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