Moving Day!!!!
7:00a at The old gym
New Gym Address:
8 N. Roosevelt Ave
Chandler, AZ 85226
Archives for March 2018
Friday 3/30/18
CrossFit
For load:
Hang Power Clean 5-5-5-5-5
(make consistent increases)
4 rounds for time:
400m Run
50 Air Squats
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Competitor 1
Snatch
Build to a heay set of 3
90% of heavy set: 2×2 (t&g)
For load:
Bench Press 8-8-8-8-8
(make consistent increases)
Front Squat
Build to a heavy set of 3
90% of heavy set: 2×2 (t&g)
For time:
21 Thruster 135/95
15 DBall Over the shoulder 150/100
9 Strict Handstand Push-up
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Competitor 2
Snatch
Build to a heay set of 3
90% of heavy set: 2×2 (t&g)
For time:
15 DBall Over the shoulder 150/100
15 Over the DBall Burpee
For load:
Every 2:00 for 10:00
5 Thruster
(make consistent increases)
For time:
15 DBall Over the shoulder 150/100
15 Over the DBall Burpee
For time:
3k Row
*7 strict handstand push-ups every 1:00
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Weightlifting
Every 1:00 until you miss a lift:
1 Snatch at 85% of 1RM
-then-
Build to a heavy set of 1
Clean & Jerk
80% 1×1 (followed by 1:00 rest)
85% 1×1 (followed by 1:30 rest)
90% 1×1 (followed by 2:00 rest)
95% 1×1
Front Squat
Build to a heavy set of 2
“I put my heart and my soul into my work, and have lost my mind in the process.”
~Vincent Van Gogh
~Vincent Van Gogh
Thursday 3/29/18
CrossFit
Rest
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Competitor 1&2
Rest
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Sleds
3 rounds for time:
40yd Sled Push Shuttle 225/180
80yd Shuttle Run
60yd Sled Push Shuttle
80yd Shuttle Run
80yd Sled Push Shuttle
(rest 3:00 between rounds)
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FitEssentials
3 rounds for reps:
:30 Lft leg Russian Box Step-up
:30 Rest
:30 Rt leg Russian Box Step-up
1:00 Rest
1:30 DB Manmakers – moderate
1:00 Rest
AMRAP 12:00
12 RKBS (moderate)
10 Goblet Squats
40m Single arm F/R Carry (each arm)
200m Row
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Weightlifting
Block Snatch
75% 4×1 (1:30 rest)
80% 1×1
85% 1×1
90% 1×1
Block Clean
75% 4×1 (1:30 rest)
80% 1×1
85% 1×1
90% 1×1
4 rounds (choose weight)
40yd Sled Drag
40yd Reverse Sled Drag
20yd Sled Push
20yd Reverse Sled Pull
All things must come to the soul from its roots, from where it is planted.
~Saint Teresa of Avila
Wednesday 3/28/18
CrossFit
For load:
Bench Press 8-8-8-8-8
(make consistent increases)
AMRAP 16:00
:20 Plank Hold
:20 Chin Over the Bar Hold
:20 Split Squat Hold (alt legs each round)
:20 Handstand Hold
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Competitor 1&2
For load:
Every 2:00 for 10:00
8 Dumbbell Power Clean
(make consistent increases)
AMRAP 1:00
Pistol (alt legs)
For load:
Every 1:00 for 10:00
Odd min: 12 Bar Facing Burpees
Even min: 3 Deadlift (T&G)
AMRAP 1:00
Pistol (alt legs)
3 rounds for calories:
:10 Assault Bike for calories
:50 Rest
:20 Assault Bike for calories
2:40 Rest
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Weightlifting
Clean & Jerk
90% 1×1
85% 3×1
Clean Pull
4×3 -choose weight-
Front Squat
85% 3×2 (1:30 rest)
90% 3×1 (full rest)
GHD Sit-ups
5×20 -choose weight-
“How far that little candle throws its beams! So shines a good deed in a naughty world.”
~William Shakespeare
Tuesday 3/27/17
CrossFit
For load:
Back Squat 8-8-8-8
(make consistent increases)
“Annie”
For time:
50-40-30-20-10
Double unders
Sit-ups
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Competitor 1
“Annie”
For time:
50-40-30-20-10
Double unders
Sit-ups
For time:
45′ Hand Walk
5 rounds for load:
5 Weighted Pull-ups
5 Weighted Dips
(rest 1:30 between rounds. make consistent increases)
For time:
45′ Hand Walk
AMRAP 10:00
1-2-3-4-5-6-7…..
Hang Power Cleans 155/105
Ring Muscle-ups
Over the box jumps 24/20
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Competitor 2
At your mile pace:
400m Run
200m Recovery Jog
800m Run
400m Recovery Jog
400m Run
For time:
90′ Hand Walk
5 rounds for load:
5 Weighted Pull-ups
5 Weighted Dips
(rest 1:30 between rounds. make consistent increases)
For time:
90′ Hand Walk
For time:
20 Hang Power Cleans 155/105
20 Ring Muscle-ups
20 Over the box jumps 24/20
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Aerobic Capacity
2 rounds for reps & meters:
3:00 Row
1:00 Rest
3:00 MB Get-ups (alt sides)
1:00 Rest
3:00 Sled Push (135/90lbs)
1:00 Rest
3:00 Farmer’s Walk (53/35lbs)
1:00 Rest
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Weightlifting
Power Snatch
Build to a heavy set of 1
Power Clean + Push Press
80% 3(2+1)
Drop Snatch
Build to a heavy set of 1
Single Leg Step-up
4×12 -choose weight-
(12 each leg)
“Luck is believing you’re lucky.”
~Tennessee Williams
Monday 3/26/18
CrossFit
For load:
Every 1:00 for 10:00
1 Power Snatch + 1 Hang Power Snatch
(make consistent increases)
15 rounds for time:
1 DBall over the shoulder 150/80
3 Handstand Push-up
5 Box Jumpes 24/20
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FitEssentials
For load:
Superset
12-10-8
Suitcase Deadlift (each arm)
Behind the Neck Press
For load:
Superset
10-10
Single arm Waiter’s Squat (each arm)
Ring Row (Adv: False Grip) – 2s pause against chest
For Reps & Cals:
Tabata Burpee
Rest 1:00
Tabata Row
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Competitor 1
At moderate intensity:
5×3 Box Jump from seated position
At a moderate load:
Every 1:00 for 10:00
3 Muscle Snatch
Snatch
Build to a heavy set of 3
90% of heavy set: 2×2
Back Squat
Build to a heavy set of 8
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Competitor 2
For load:
Every 1:00 for 10:00
Odd min: 12 Toes to bar
Even min: 8 Power Snatch (T&G)
For time:
75 Double unders
For load:
Every 2:00 for 10:00
8 Back Squat
(make consistent increases)
For time:
75 Double unders
“Lactic Ladders”
5 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
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Weightlifting
Snatch
90% 1×1
85% 4×1
Snatch Pull
4×3 -choose weight-
Back Squat
85% 4×2 (1:30 rest)
90% 3×1 (full rest)
“All you need in this life is ignorance and confidence, and then success is sure.”
~Mark Twain
~Mark Twain
Saturday 3/24/18
7:00a CrossFit Competitor 2
7:30a Kettlebell
8:00a Weightlifting
8:00a CrossFit Competitor 1
10:30a Weightlifting
10:30a CrossFit
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Weightlifting
For load:
For load:
Every 1:30 for 9:00
1 Snatch
-rest 3:00-
Build to a heavy set of 1
For load:
Every 1:30 for 9:00
1 Clean & Jerk
-rest 3:00-
Build to a heavy set of 1
Front Squat
Build to a heavy set of 1
Friday 3/23/18
18.5
AMRAP 7:00
3 Thrusters 100/65
3 Chest to Bar Pull-ups
6 Thrusters
6 Chest to Bar Pull-ups
9 Thrusters
9 Chest to Bar Pull-ups
12 Thrusters
12 Chest to Bar Pull-ups
15 Thrusters
15 Chest to Bar Pull-ups
18 Thrusters
18 Chest to Bar Pull-ups
*continue increasing by 3’s until time expires.
“Simplicity is the ultimate sophistication.”
~Leonardo da Vinci