Workout, Happening, and Updates at EAST VALLEY STRENGTH & CONDITIONING

CrossFit For load:Every 1:00 for 10:00Odd min: 1 Weighted Pull-up Even min: 1 Weighted Dip (make consistent increases) “Fran”For time:21-15-9 Thruster 95/65Pull-up __________________________ Competitor For

CrossFit For load: Every 2:00 for 10:00 2 Front Squat (make consistent increases) Tabata Russian Kettebell Swing 70/53 (rest 1:00) Tabata Box Jump Over 24/20

7:00a Competitor7:30a Kettlebell 8:00a Weightlifting 9:00a Upper Body 9:00a CrossFit 10:00a CrossFit ________________________________ Upper Body10-12-14-16 (decreasing load)No rest between exercises.Wide Chest Pec Deck (alternate rounds

CrossFit For total time: 1 round: 800m Run 40 Box Jump 24/20 4 Rope Climb 2 rounds: 400m Run 20 Box Jump 2 Rope Climb

CrossFit For load:Every 1:00 for 10:00Odd min: 2 Weighted Pull-up Even min: 2 Weighted Dip(make consistent increases) AMRAP 10:001000m Row 50 Hand Release Push-up 30

CrossFit For load:Every 2:00 for 10:004 Front Squat (make consistent increases) 5 rounds for time:5 Deadlift 275/185 10 Bar Facing Burpee______________________ Competitor Snatch Build to

CrossFit For load:Every 2:00 for 10:006 Sumo Deadlift (make consistent increases) AMRAP 20:003 Bar Muscle-up 9 Burpee27 Double under ______________________________ Competitor Power Snatch Build to

Upper Body 3 rounds:No rest between exercises.12-15 Pec Deck 8-12 Wide Chest 8-12 Multi-Triceps (alternate rounds with a partner) 3 rounds:No rest between exercises.12-15 Flex

CrossFit 3 rounds:1:00 Plank Hold1:00 Rest 4 rounds for time: (slowest is score)500m Row (rest 3:00)________________________________________ Competitor 3 rounds:1:00 Plank Hold1:00 Rest Hang Clean (BK)

CrossFit For load: Every 1:00 for 10:00 Odd min: 3 Weighted Pull-up Even min: 3 Weighted Dip(make consistent increases. unbroken) For time: 21-18-15-12-9-6-3 Shouder to

CrossFit For load: Every 2:00 for 10:00 6 Front Squat (make consistent increases) 3 rounds for total reps: 1:00 Box Jump Over 24/20 1:00 Single-Arm

7:00a Competitor 7:30a Kettlebell8:00a Weightlifting 9:00a Upper Body 9:00a CrossFit 10:00a CrossFit11:00 Gym Cleaning Party ____________________ Upper Body Choose a load that allows for 6-8

CrossFit For load:Every 2:00 for 10:008 Sumo Deadlift (make consistent increases) For time:25 Dumbbell Thruster 50/3550 Pull-up 25 Dumbbell Thruster _______________________________ CompetitorPower Snatch Build to

Upper Body10-8-6-15No rest between exercises.Shoulder PressSeated Row Seated Dip (alternate rounds with a partner) 10-8-6-15No rest between exercises.Front Pulldown Chest PressLow Row (alternate rounds with

CrossFit For time: 2k Row ~then~ 5 rounds: 15 Box Jump 24/20 25 Sit-up __________________________________ Competitor No measure: 150-250-350-450-350-250-150 Row (alternate intervals with a partner)

CrossFit For load:Every 1:00 for 10:00Odd min: 4 Weighted Pull-upEven min: 4 Weighted Dip(make consistent increases) 3 rounds for total reps:AMRAP 3:0010 Hand Releae Push-up

CrossFit For load:Every 2:00 for 10:008 Front Squat 10 rounds for time:3 Power Clean 155/1055 Toes to Bar 7 Burpee______________________ Competitor Snatch Build to a

7:00a Competitor 7:30a Kettlebell 8:00a Weightlifting 9:00a Upper Body 9:00a CrossFit 10:00a CrossFit ______________________________ Upper Body 3 rounds:No rest between exercises.8-12 Pec Deck 8-12 Wide

“We are all special cases.” ~Albert Camus

CrossFit 10-8-6 No rest between exercises.Shoulder Press Tempo Upright Row (:04 ecc) Seated Dip (alternate rounds with a partner)10-8-6 No rest between exercises.Front Pulldown Tempo

CrossFit & Competitor 10 rounds for total reps:1:00 Row :15 Rest :30 Burpee to a plate :15 Rest _____________________ Weightlifting Clean from blocks (AK)70% 1×375%

CrossFit For load:Single-Arm Dumbbell Press (each arm) 8-8-8-8(make consistent increases) For time:27-21-15-9Single-Arm Dumbbell Snatch 50/35Box Jump Over 24/20_______________________________ Competitor For load:Single-Arm Dumbbell Press (each arm)

CrossFit For load:Suite Case Deadlift (single-arm) 8-8-8-8(make consistent increases) 3 rounds for time:800m Run 30 Wall Ball Shot 20/1430 Pull-up ___________________________________________ Competitor At 70% of

7:00a Competitor 7:30a Kettlebell8:00a Weightlifting 9:00a Upper Body 9:00a CrossFit 10:00a CrossFit 6:30p Costumes & Cornhole_______________________ Upper Body 5 rounds: (constant load)10 Shoulder Press10 Upright

“Heard melodies are sweet, but those unheard are sweeter.” ~John Keats

Halloween Hours8:00a-12:00pNo Evening Hours Upper Body For load:Tempo Single-Arm Front Pulldown (:03 ecc/:03 con) 8-6-4(make consistent increases) For load:Tempo Horizontal Chest Press (:03 ecc/:03 con)

CrossFit For time:10-20-30-40Calorie Row Sit-up Russian Kettlebell Swing 53/35Double under ________________________________ Competitor No measure:400m Run 21 Burpee400m Run 15 Burpee400m Run 9 Burpee _________________________________ Weightlifting

CrossFit For load:Jerk 3-3-3-3-3(make consistent increases)AMRAP 15:003 Wall Walk 6 Hand Release Push-up9 Toes to Bar ______________________ Competitor For load:Every 1:00 for 10:002 Power Clean

CrossFit For load:Back Squat 5-5-5-5-5(make consistent increases) 3 rounds for time:400m Run 21 Box Jump 24/2015 Thruster 95/65______________________ Competitor At a moderate load:Overhead Squat 12-9-6-3(make

7:00a Competitor 7:30a Kettlebell 8:00a Weightlifting 9:00a Upper Body 9:00a CrossFit 10:00a CrossFit 11:00a-2:00p Iron Athlete Rowing Clinic taught by Kare Williams ______________________________ Upper Body

“It is difficult to separate, at times, the myth from the truth.” ~Bob Kane

Upper Body 15-12-10-8No rest between exercises.Wide Chest PressSeated Row (alternate rounds with a partner) 15-12-10-8No rest between exercises.Shoulder PressUpright Row (alternate rounds with a partner)

CrossFit 8 rounds time: (slowest is score)Start a round every 4:00200m Run 15 Ball Slam 20/1410 Burpee to a plate_______________________ Competitor 4 rounds no measure:500m

CrossFit For load:Push Press 5-5-5-5-5(make consistent increases) For time:30 Handstand Push-up 50 Pull-up 70 Russian Kettlebell Swing 70/53____________________ Competitor 10 rounds no measure:10 Calorie Ski

CrossFit For load:Front Squat 5-5-5-5-5(make consistent increases) AMRAP 15:00 10 Calorie Row 10 Wall Ball Shot 20/1410 Box Jump 24/20 ______________________ Competitor For load:Every 1:00

7:00a Competitor 7:30a Kettlebell 8:00a Weightlifting 9:00a Upper Body 9:00a CrossFit 10:00a CrossFit ______________________________ Upper Body 10-12-14-16 (decreasing load)No rest between exercises.Chest PressPec Deck Shoulder

“You can’t say you’re going to jump the Grand Canyon and then jump some other canyon.”~Evel Knievel

Upper Body 9-12-15 (descending load)Tempo Pec Deck (:04 ecc)Tempo Wide Chest (:04 ecc)(alternate rounds with a partner) 9-12-15 (descending load)Tempo Pullover (:04 ecc)Tempo Front Pulldown

CrossFit & Competitor “Partner Jerry”For time: 2x 800m Run 2x 1000m Row 2x 800m Run (alternate intervals with a partner. both complete two of each

CrossFit For time:50-40-30-20-10Kettlebell Swing 53/35Push-up__________________ Competitor 5 rounds no measure:1:00 Row 1:00 Assault Bike1:00 Ski Erg At 70% of 1RMEvery 1:00 for 10:002 Clean &

CrossFit For load:Overhead Squat 5-5-5-5-5(make consistent increases) 3 rounds for time:10 Front Squat 135/9520 Pull-up40 Double under_______________________________ Competitor For load:Overhead Squat 5-5-5-5-5(make consistent increases) 3

7:00a Competitor 7:30a Kettlebell 8:00a Weightlifting 9:00a Upper Body 9:00a CrossFit 10:00a CrossFit ______________________ Upper Body 2 rounds:No rest between exercises.9 Pullover 12 Supinated Pulldown

“Everybody starts at the top, and then has the problem of staying there. Lasting accomplishment, however, is still achieved through a long, slow climb and

Upper Body 3 rounds:No rest between exercises.8 Tempo Pec Deck (:04 ecc) 8 Tempo Wide Chest (:04) 8 Tempo Multi-Triceps (:04)(alternate rounds with a partner)

CrossFit 2 rounds::45 Side Plank (left):15 Rest :45 Side Plank (right):15 Rest :45 Hollow Hold :15 Rest “Annie”For time:50-40-30-20-10Double underSit-up __________________ Competitor 2 rounds::45 Side

For time:1 Mile Run 5 rounds for time:7 Pull-up 7 Thruster 95/657 Burpee to a 6″ reach __________________ Competitor For time:1 Mile Run For total

Barbell Cycling Power Clean 10-10-10(focus: speed & efficiency) For time:1000m Row 50 Hand Release Push-up 30 Deadlift 275/185_________________ Competitor Barbell Cycling Power Clean & Jerk

7:00a Competitor 7:30a Kettlebell 8:00a Weightlifting 9:00a Upper Body 9:00a CrossFit 10:00a CrossFit _______________________ Upper Body 3 rounds:No rest between exercises.8-12 Chest Press8-12 Pec Deck

CrossFit For load: (constant load)Every 2:00 for 10:002 Clean + 2 Front Squat AMRAP 6:0030 Wall Ball 20/1460 Double under30 Russian Kettlebell Swing 70/53 (rest

Upper Body 15-12-10-8No rest between exercises.Wide Chest PressSeated Cable Row (alternate rounds with a partner) 15-12-10-8No rest between exercises.Shoulder PressUpright Row (alternate rounds with a

CrossFit 3 rounds::45 Plank :15 Rest :45 L-Sit :15 Rest :45 Flutter Kick:15 Rest 3 rounds for time:1000m Row800m Run (rest 2:00 between rounds)______________________ Competitor

CrossFit “Candy”5 rounds for time:20 Pull-up40 Push-up 60 Air Squat _________________ Competitor 5 rounds no measure:1:00 Row 1:00 Assault Bike1:00 Ski Erg AMRAP 10:003 Ring

CrossFit For load:Overhead Squat 10-10-10(make consistent increases) AMRAP 15:0020 Burpee 200m Farmers Walk 53/3520 Box Jump 24/20____________________________ Competitor For load:Overhead Squat 10-10-10(make consistent increases) AMRAP

CrossFit For load:Every 1:00 for 10:002 Thruster (from rack)(make consistent increases) AMRAP 8:008 Box Jump 24/208 Toes to Bar 8 Shoulder to Overhead 95/65___________________ Competitor

Upper Body 10-12-4-16 (descending load)No rest between exercises.Chest PressDumbbell Fly (alternate rounds with a partner) 10-12-14-16 (descending load)No rest between exercises.Seasted Row Bent Lateral Raise

CrossFit With a partner for time:50-40-30-20-10Calorie RowDouble under Burpee Double under ____________________________ Competitor 5 rounds no measure:200m row 100m Assault AirRunner(alternate intervals with a partner)

CrossFit “Lynne”5 rounds for total reps:Bench Press (bw/.66 bw)Pull-up(rest 3:00 between rounds)_____________________ Competitor 6 rounds no measure:10 Calorie Ski Erg10 Calorie Assault Bike 10′ Hand

7:00a Competitor 7:30a Kettlebell 8:00a Weightlifting 9:00a Upper Body 9:00a CrossFit 10:00a CrossFit ________________________ Upper Body For load:Front Pulldown 8-8-8(alternate sets with a partner) For

CrossFit For load:Every 1:00 for 10:001 Power Clean + 1 Hang Power Clean (make consistent increases) AMRAP 15:009 Deadlift 155/10512 Hand Release Push-up 15 Calorie

Upper Body 15-12-9No rest between exercises.Shoulder PressChest PressSeated Dip (alternate rounds with a partner) 15-12-9No rest between exercises.Front Pulldown Seated Row Upright Row (alternate rounds

CrossFit For load:Front Squat 1-1-1-1-1(make consistent increases) For time:50 Wall Ball 20/1450 Kettlebell Swing 53/3550 Box Jump 24/20___________________________ Competitor 2 rounds no measure:25 Burpee 25

CrossFit 5 rounds for load + reps:3 Bench PressMax Strict Chin-up (rest 2:00 between rounds) For time:10-9-8-7-6-5-4-3-2-1Handstand Push-upToes to Bar (alternate rounds with a partner)

CrossFit SkillRope Climb 4 rounds for total reps:4:00 AMRAP400m Run 15 BurpeeMax Rope Climb (rest 2:00 between AMRAP’s) ______________________ Competitor For load:Every 1:00 for 10:001

7:00a Competitor 7:30a Kettlebell 8:00a Weightlifting 9:00a Upper Body 9:00a CrossFit 10:00a CrossFit _______________________ Upper Body 2 rounds:No rest between exercises.15 Shoulder Press15 Seated Row

CrossFit For load:Every 1:00 for 10:002 Power Clean + 2 Push Press(make consistent increases) AMRAP 10:0015 Thruster 75/5530 Double under________________________ Competitor For load:Every 1:00 for

Upper Body 3 rounds:No rest between exercises.8 Supinated Pulldown10 Dumbbell Bench Press12 Bent Lateral Raise(alternate rounds with a partner) 3 rounds:No rest between exercises.8 Standing

CrossFit 5 rounds for load:2 Front Squat + 2 Back Squat (make consistent increases) 3 rounds for time:400m Run 30 Box Jump 24/20 30 Russian

CrossFit 5 rounds for load + reps:5 Bench PressMax Strict Pull-up (rest 2:00 between rounds) 5 rounds for time:|5 Shoulder to Overhead 155/10510 Burpee Over

CrossFit Skill Rope Climb For time: 30 Toes to Bar 50 Single-Arm Dumbbell Snatch 50/3570 Calorie Row 50 Single-Arm Dumbbell Snatch30 Toes to Bar _________________

7:00a Competitor 7:30a Kettlebell 8:00a Weightlifting 9:00a Upper Body 9:00a CrossFit 10:00a CrossFit ______________ Upper Body 15-12-9 No rest between exercises.Pec Deck Wide Chest Press(alternate

CrossFit For load:Every 1:00 for 10:002 Cluster(make consistent increases) 5 rounds for time:7 Deadlift 225/15521 Air Squat7 Handstand Push-up______________________Competitor At a moderate load:Snatch Push Press

Upper Body Final week of this workout. Push the weight. For load:50 Rep Bench Press(3 sets to complete 50 reps. no more than 2:00 rest

CrossFit 5 rounds for load:3 Front Squat + 3 Back Squat (make consistent increases) For time:500m Row50 Sit-up400m Row 40 Toes to Bar 300m Row30

CrossFit 4 rounds for load + reps:8 Bench Press Max Rep Strict Pull-up (rest 2:00 between rounds) AMRAP 8:008 Hand Release Push-up 8 Dumbbell Snatch

Labor Day Hours:8:00a-11:00a Open Gym ___________________ Competitor No measure:1 Mile Run Snatch Build to a heavy set of 1 (not max) 85% of heavy set:

7:00a Competitor 7:30a Kettlebell 8:00a Weightlifting 9:00a Upper Body 9:00a CrossFit 10:00a CrossFit ________________________ Upper Body 2 rounds:No rest between exercises.8-12 Front Pulldown 8-12 Pullover

CrossFit For load:Every 1:00 for 10:00 1 Clean & Jerk (make consistent increases) “Fight Gone Bad” 3 rounds for total reps:1:00 Wall Ball Shot 20/141:00

Upper BodyAdjust the load from last week. If you completed 50 reps, increase load.If you failed to complete 50 reps, repeat the same load or

CrossFit 4 rounds for load:4 Front Squat + 4 Back Squat (make consistent increases) For time: 12 DBall Over the Shoulder 150/8050 Double under 9

CrossFit Pull-up Pyramid3-5-7-5-3(pull-up & chin-up) 3 rounds for time:200m Single-Arm Dumbbell Farmers Carry 50/3525 Goblet Squat 53/3525 Hand Release Push-up ______________________ Competitor 6 rounds no

CrossFit For load:Every 1:00 for 10:001 Snatch (make consistent increases) For time:20 Handstand Push-up 30 Toes to Bar 40 Kettlebell Swing 53/3550 Burpee to a

7:00a Competitor 7:30a Kettlebell 8:00a Weightlifting 9:00a Upper Body 9:00a CrossFit 10:00a CrossFit ___________________________ Upper Body 3 rounds:No rest between exercises.8-12 Super Incline Press8-12 Pec

CrossFit Clean & Jerk Build to a heavy set of 2 4 rounds for total reps:AMRAP 2:30400m Run Max Wall Ball Shot 20/14(rest 2:30 between

Upper Body For load:50 Rep Bench Press(3 sets to complete 50 reps. no more than 2:00 rest between sets) For load:50 Seated Row (3 sets

CrossFit For Time:50 Burpees to 6”100 Double Unders2000m Row100 Double Unders50 Burpees to 6”__________________ Competitor No measure:300-250-200-150-100-50Assault Air Runner(alternate intervals with a partner) Clean Build

CrossFit Pull-up Pyramid1-2-3-4-5-4-3-2-1(pull-up / chin-up) 4 rounds for time:10 Front Squat 135/9520 Russian Kettlebell Swing 70/53________________ Competitor 5 rounds no measure:250m Row 200m Run For

CrossFit Snatch Build to a heavy set of 2 AMRAP 18:0015 Box Jump 24/2012 Push Press 115/859 Toes to Bar ______________________ CompetitorSnatch Build to a

7:00a Competitor 8:00a Weightlifting 9:00a Upper Body 9:00a CrossFit 10:00a CrossFit ________________________ Upper Body 15-12-9Shoulder PressLateral Raise Seated Dip (alternate rounds with a partner) 15-12-9Front

CrossFit Clean & Jerk Build to a heavy set of 3 For time:21-15-9Overhead Squat 95/65Chest to Bar Pull-up _________________ Competitor 5 rounds no measure:150m Assault

Upper Body Close Grip Bench Press 4-4-4-4-4(make consistent increases. stop prior to failure) Bent Barbell Row 10-8-6-15(make consistent increases. stop prior to failure) Weighted Dip

CrossFit 8 rounds for time: (slowest is score) 200m Run 15/10 Push-up 10 Kettlebell Swing 53/35(start rounds every 4:00)____________ Competitor For total reps:Every 1:00 for

CrossFit Pull-up Pyramid2-3-2-4-2-3-2 For time:500/400m Row 50 Box Jump Over 24/20500/400m Row ______________ Competitor For load:Every 1:00 for 10:001 Snatch Pull + 1 Snatch +

CrossFit Snatch Build to a heavy set of 3 AMRAP 7:00 3-6-9-12-15…Thruster 95/65Burpee Over the Bar_____________________ Competitor For time:800m Run 200m Farmers Walk 53/35600m Row