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

CROSSFIT For load:Standing Shoulder Press 8-1-7-2-6-3-5-4(constant load. keep rest short) 4 rounds for time: (slowest is score)500m Row (rest 3:00 between rounds)_______________________________ COMPETITOR For load:Deadlift

CROSSFIT For load: Back Squat 8-1-7-2-6-3-5-4(constant load. keep rest short) For time:11-9-7-5-3Bar Facing BurpeeToes to Bar Thruster 115/75________________________________ COMPETITOR 2 rounds no measure:15 Beat Swing

CROSSFIT For load: Bench Press 8-1-7-2-6-3-4-5 (constant load. keep rest short)For time:300m Row15 Snatch 95/65300m Row30 Burpee Box Jump 24/20300m Row15 Snatch 300m Row________________________________ COMPETITOR

UPPER BODY 3 rounds:No rest between exercises.10 Incline Press 10 Chest Press (alternate rounds with a partner) 3 rounds:No rest between exercises.10 BTN Pulldown (behind

CROSSFIT For load:Deadlift 8-1-7-2-6-3-5-4(constant load. keep rest short) For time: 40-30-20Russian Kettlebell Swing 70/44Bar Dip Weighted Sit-up 25lbs____________________________ COMPETITOR At a moderate load:5-4-3-2-1Tall CleanFront Squat

UPPER BODY 4 rounds:No rest between exercises.8 Chest Press 8 Supinated Pulldown (alternate rounds with a partner) 4 rounds:No rest between exercises.8 Incline Press 8

CROSSFIT For load:Standing Shoulder Press 8-1-7-2-6-3-5-4(constant load. keep rest short) “Lactic Ladders”5 rounds for total calories::10 Row for Calories :50 Rest :20 Row for Calories

CROSSFIT For load: Back Squat 8-1-7-2-6-3-5-4(constant load. keep rest short) AMRAP 12:0015 Wall Ball Shot 20/1410 Toes to Bar 15 Kettlebell Swing 53/35_________________________________ COMPETITOR No

CROSSFIT For load: Bench Press 8-1-7-2-6-3-4-5 (constant load. keep rest short) For time:50 Pull-up50 Shoulder to Overhead 95/6550 Kettlebell High Pull 53/35__________________________________ COMPETITORAt a moderate

UPPER BODY 3 rounds:No rest between exercises.8-12 Incline Press 8-12 Pec Deck 8-12 Chest Press (alternate rounds with a partner) 3 rounds:No rest between exercises.8-12

CROSSFIT For load:3-Position Clean1(L) 1(M) 3×1(MH)(Hip, AK, Floating) 3 rounds for time: 500M Row12 Deadlift (bodyweight)21 Box Jump 24/20________________________ COMPETITOR For load:3-Position Clean1(L) 1(M) 3×1(MH)(Hip,

UPPER BODY For load:Single-Arm Front Pulldown 10-8-6(alternate sets with a partner) For load:Incline Press 12-10-8-6 (alternate sets with a partner) For load:Single-Arm Row 10-8-6(alternate sets

CROSSFIT Seated Row 10(L) 8(M) 6(MH) 4(H) *follow each set with 20 band pull apart For time: 9-15-21-15-9Pull-up Dumbbell Power Clean 50/35 Bar DipKettlebell High

CROSSFIT For load:Tempo Back Squat (:04 ecc) 6(L) 4(M) 4(MH) 2(H) AMRAP 4:00 27 Calorie Row 27 Burpee27 Box Jump 24/20 (rest 4:00) AMRAP 4:00

CROSSFIT For load:Blokz Bench 8(L) 6(M) 4(MH) 2(H) 12(M) 3 rounds for time:400m Run 10 Toes to Bar 30 Double Under 10 Toes to Bar______________________________

Upper Body 3 rounds:No rest between exercises.8-12 Pullover 8-12 Chest Press 8-12 Front Pulldown (alternate rounds with a partner) 3 rounds:No rest between exercises.8-12 Shoulder

CrossFit 5 rounds for load:3 Hang Power Clean3 Front Squat(rest 1:00 between rounds. increasing load) “Jackie”For time: 1000m Row 50 Thruster 45/3530 Pull-up______________________Competitor 5 rounds

Upper Body For load: (constant load)8-1-7-2-6-3-5-4No rest between exercises.Chest Press Supinated Pulldown (alternate rounds with a partner) For load: (constant load)8-1-7-2-6-3-5-4No rest between exercises.Shoulder Press

CrossFit For load: Seated Row 12(L) 10(M) 8(MH) 6(H)*follow each round with 20 band pull apart AMRAP 3:0050 Kettlebell Swing 50/35 Max Handstand Push-up (rest

CrossFit For load:Tempo Back Squat (:04 ecc) 6(L) 4(M) 4(MH) 4(H) For time: 50 Double Under 1000m Row 50 Steps Walking Lunge 800m Run 50

CrossFit For load:Blokz Bench 10(L) 8(M) 6(MH) 4(H) For time:15-12-9-12-15Toes to Bar Dumbbell Power Clean & Jerk 50/35 Burpee to 6″ reach______________________________ Competitor 5 rounds

Upper Body 3 rounds:No rest between exercises.8 Chest Press12 Pec Deck (alternate rounds with a partner) 3 rounds:No rest between exercises.8 Front Pulldown 12 Dumbbell

Holiday Hours9:00a-12:00p Open Gym __________________________ CrossFit For load:Every 1:00 for 10:00 1 Power Clean + 1 Front Squat + 1 Hang Clean (make consistent increases)

Upper Body For load: (constant load)Chest Press 8-1-7-2-6-3-5-4(alternate sets with a partner. keep rest short) For load: (constant load)Front Pulldown 8-1-7-2-6-3-5-4(alternate sets with a partner.

CrossFit For load: Seated Row 15(L) 12(M) 10(MH) 8(H) *follow each round with 20 band pull apart 3 rounds for time: 250m Row 10 Shoulder

CrossFit For load:Tempo Back Squat (:04 ecc) 6(L) 6(M) 6(MH) 6(H) AMRAP 12:00 50′ Walking Lunge 20 Alternating Leg Step-up 50′ Walking Lunge 20 Single-Arm

CrossFit For load:Blokz Bench 12(L) 10(M) 8(MH) 6(H) For total time: 1 round: 30 Pull-up 50 Sit-up 70 Double Under 2 rounds:20 Pull-up40 Sit-up60 Double

Holiday Hours 9:00a-12:00p_________________________ Upper Body Chest Press 8×8 (M)(rest :30 between sets)Front Pulldown 8×8 (M)(rest :30 between sets) Shoulder Press 8×8 (M)(rest :30 between sets)

Gym Closed for Christmas

Holiday Hours:9:00a-12:00p___________________________ Upper Body 3 rounds:No rest between exercises.8-12 Incline Press 8-12 Pec Deck 8-12 Chest Press (alternate rounds with a partner) 3 rounds:No rest

CrossFit For load:Tempo Gorilla Row (:04 ecc) 10(L) 8(M) 6(MH) 4(H) AMRAP 20:00250m Row 25 Double under 200m Run 20 Sit-up_________________________ Competitor For time: 1000m

CrossFit For load:Tempo Bulgarian Split Squat (:04 ecc) 8(L) 6(M) 4(H)“Tommy Mac”2 rounds for time: 12 Burpee12 Thruster 115/7512 Burpee12 Power Snatch 12 Burpee 12

CrossFit For load:Blokz Bench 15(L) 12(M) 10(MH) 8(H) For time: 400m Run 75 Kettlebell Swing 53/35 800m Run 75 Kettlebell Swing 400m Run__________________________ Competitor 5

Upper Body “JT”For time: 21-15-9 Handstand Push-up Ring Dip Push-up___________________________ Sleds3 rounds:40yd Sled PULL 135/9040yd Sled PUSH 135/90(alternate rounds with a partner) 3 rounds:40yd Backwards

CrossFit “Fran”For time:21-15-9Thruster 95/65Pull-up___________________ Competitor 3 rounds for time: 50 Double Under (unbroken)5 Clean & Jerks (80%)(rest 1:00 between rounds) “Fran”For time:21-15-9Thruster 95/65Pull-up Until failure::30

Upper Body 3 rounds:No rest between exercises.8-10 Weighted Chin-up 8-12 Pullover 8-10 Bench Press (alternate rounds with a partner) 3 rounds:No rest between exercises.8-10 Standing

CrossFit 5 rounds:10 Push-up:45 Plank Hold 10 Sit-up 15 Push-up 1:00 Plank Hold 15 Sit-up200m Run________________________ Competitor “Partner Jerry”For time:2 x 800m Run (each)2 x

CrossFit For time:100m Walking Lunge800m Run 100m Walking lunge____________________________ Competitor 5 rounds for time:21/15 Calorie Assault Bike3 Snatch (80%)(rest 1:00 between rounds) For time:20 Dball

CrossFit AMRAP 7:003 Burpee15 Jumping Jack (rest 3:00) AMRAP 7:003 Wall Walk15 Sit-up____________________ Competitor For load:Push-Press 1-1-1-1-1(make consistent increases) For load:Weighted Chin-up 1-1-1-1-1(make consistent increases)

Upper Body “PT Pyramid”For time:1-2-3-4-5-6-5-4-3-2-11x Strict Pull-up 2x Push-up 3x Sit-up Total Reps:36 Strict Pull-up72 Push-up 108 Sit-up______________________________ Sleds6 rounds:40yd Sled Push 135/9080yd Shuttle Run

CrossFit 8 rounds:100m Jog 100m Sprint 100m Walk_______________________ Competitor For time: 500m Ski Erg20 Clean & Jerk (70%)500m Ski Erg For load:Deadlift 10-10-10(touch and go)

Upper Body 3 rounds:No rest between exercises.6-8 Weighted Chin-up 8-12 Pullover 6-8 Bench Press (alternate rounds with a partner) 3 rounds:No rest between exercises.6-8 Standing

CrossFit For load:Tempo Gorilla Row (:04 ecc) 12(L) 10(M) 8(MH) 6(H) AMRAP 12:00250m Row 25 Bench Press 95/65250m Row 20 Bench Press 115/85250m Row 15

CrossFit For load:Tempo Bulgarian Split Squat (:04 ecc) 8(L) 6(M) 6(H) 3 rounds for time:30 Wall Ball Shot 20/1415 Toes to Bar 30 Dumbbell Snatch

CrossFit For load: Weighted Dip 8(0) 5(L) 3(M) 3(MH) 3(H) 5 rounds for time:200m Run 15 Pull-up 30 Double Under 15 Push-up(rest 1:00 between rounds)_______________________________

Upper Body 10-12-14-16 (decreasing load) Chest Press Seated Row (alternate rounds with a partner) 10-12-14-16 (decreasing load) Shoulder Press Upright Row (alternate rounds with a

CrossFit For load: 8-7-6-5-4-3-2-1Power Clean Bent Row Front Squat Shoulder to Overhead(rest 1:00 between rounds) (don’t set the bar down until entire round is complete)______________________________________

Upper Body 3 rounds:No rest between exercises.4-6 Weighted Chin-up 8-12 Pullover 4-6 Bench Press (alternate rounds with a partner) 3 rounds:No rest between exercises.4-6 Standing

CrossFit 4 rounds: 3 Tempo Chin-up (:06 ecc)8 Cross Bench Dumbbell Pullover (alternate rounds with a partner) For time: 21-15-9 Hand Stand Push-up Calorie Row

CrossFit For load:Tempo Bulgarian Split Squat (:04 ecc) 8(L) 8(M) 8(H) 5 rounds for total reps:1:00 Commando 1:00 Calorie Row 1:00 Double Under 1:00 Rest_____________________________Competitor

CrossFit For load: Weighted Dip 5(0) 5(L) 5(M) 5(MH) 5(H) AMRAP 15:00 15 Deadlift 115/8510 Toes to Bar 5 Shoulder to Overhead 115/85__________________________________________ Competitor 5

Upper Body “Drop Sets”Chest Press “Drop Sets”Supinated Cable Pulldown“Drop Sets”Shoulder Press “Drop Sets”Cable Seated Row“Drop Sets”Seated Dip“Drop Sets”Upright Row Band Pull Apart 3×25“Drop Sets” Select

Holiday Hours9:00a-12:00p ___________________________ CrossFit For load:Every 1:00 for 10:002 Power Clean + 1 Thruster(make consistent increases) 4 rounds for time:30 Double Under 30 Wall Ball

Holiday Hours:8:00a-10:00a Open Gym ____________________________________________ Upper Body Weighted Dip 6-5-4-3(make consistent increases) Weighted Chin-up 6-5-4-3(make consistent increases)Skull Crusher 10-8-6-15(make consistent increases. decrease on final set)Seated

CrossFit 4 rounds: 3 Tempo Chin-up (:06 ecc)10 Cross Bench Dumbbell Pullover (alternate rounds with a partner) “The Dirty Donkey”10 rounds for time: 3 Handstand

CrossFit For load:Tempo Front Squat (:04 ecc) 2(L) 2(M) 2(MH) 2(H) 3 rounds for time: 800m Run 30 Steps Walking Lunge 10 Single-Arm Dumbbell Shoulder

CrossFit For load: Weighted Dip 8(L) 8(M) 8(MH) 8(H) “11.1”AMRAP 10:0030 Double Under 15 Power Snatch 75/55_______________________________ Competitor 5 rounds for load: 4 Push-Press4 Weighted

Upper Body “Drop Set”Chest Press“Drop Set”Supinated Cable Pulldown“Drop Set”Shoulder Press“Drop Set”Cable Seated Row“Drop Set”Seated Dip“Drop Set”Upright RowBand Pull Apart 3×25“Drop Sets” -Select a weight that

CrossFit For load:Every 1:00 for 10:002 Power Clean + 2 Push Press(make consistent increases)With a partner for time: 200m Farmers Walk 70/53100 Push-up200m Farmers Walk

Upper Body Weighted Dip 7-6-5-4(make consistent increases) Weighted Chin-up 7-6-5-4(make consistent increases) Skull Crusher 12-10-8-6(make consistent increases) Seated EZ Bar Curl 12-10-8-6(make consistent increases) Overhead

CrossFit 4 rounds: 3 Tempo Chin-up (:06 ecc)12 Cross Bench Dumbbell Pullover (alternate rounds with a partner) 3 rounds for time: 27 Calorie Row 18

CrossFit For load:Tempo Front Squat (:04 ecc) 4-4-4-4(make consistent increases) For time:15 Dumbbell Thruster 50/35200m Run 12 Dumbbell Thruster 200m Run 9 Dumbbell Thruster 200m

CrossFit For load: Close Grip Bench Press 8-5-3-1-1-1(make consistent increases) For time: 40 Kettlebell Swing 53/35 20 Pull-up 32 Kettlebell Swing 16 Pull-up 24 Kettlebell

Upper Body “DC Sets”Chest Press “DC Sets”Pullover“DC Sets”Shoulder Press “DC Sets”Seated Row “DC Sets”Seated Dip“DC Sets”Rear Delt Fly “DC Sets”Pec Deck*”DC Sets”Choose a weight that

CrossFit For load: Power Snatch 5-3-3-1-1-1(make consistent increases) “The Angry Pony”For time: 70 Burpees60 Sit-up50 Kettlebell Swing 53/3540 Pull-up30 Handstand Push-up__________________________________Competitor For load:Every 2:00 For

Upper Body 3 rounds: No rest between exercises. 6 Weighted Dip 12 Overhead Triceps Extension (alternate rounds with a partner) 3 rounds: No rest between

CrossFit For load:Bent Dumbbell Row 12-10-8-6 *follow each set with 20 Band Pull Apart 4 rounds for time:500m Row 400m Run (rest 2:00 between rounds)

CrossFit For load:Tempo Front Squat (:04 ecc) 6-6-6-6(make consistent increases) For time:75 Double Under35 Burpee to plate 15 Squat Clean 135/9535 Burpee to plate 75

CrossFit For load: Close Grip Bench Press 8-5-3-3-3(make consistent increases) Tabata Style Scoring Tabata Row (Rest 1:00) Tabata Pull-up (Rest 1:00) Tabata Push-up (Rest 1:00)

Upper Body “DC Sets”Chest Press “DC Sets”Pullover “DC Sets”Shoulder Press “DC Sets”Seated Row “DC Sets”Seated Dip “DC Sets”Rear Delt Fly “DC Sets”Pec Deck*”DC Sets”Choose a

CrossFit For load: Power Snatch 5-5-3-3-3(make consistent increases) “The Dark Horse Special”For time:30 Handstand Push-up40 Pull-up50 Kettlebell Swing 53/3560 Sit-up70 Burpee________________________________ Competitor No measure:30-20-10Box Step-up

Upper Body Weighted Dip 8-7-6-5(make consistent increases) Weighted Chin-up 8-7-6-5(make consistent increases) Skull Crusher 8-8-8-8(make consistent increases) Seated EZ Bar Curl 8-8-8-8(make consistent increases) Overhead

CrossFit 4 rounds for load: 8 Bent Dumbbell Row 20 Band Pull Apart (alternate rounds with a partner) 5 rounds for total reps::15 Burpee:15 Rest

CrossFit For load:Back Squat 8-5-5-3-3-3(make consistent increases) AMRAP 3:00 30 Alt-Leg Step-up (15 each leg) 30 Alt-Arm Dumbbell Snatch 50/35 30 Toes to Bar 30

CrossFit For load: Close Grip Bench Press 8-8-5-5-5(make consistent increases) “Helen” 3 rounds for time: 400m Run 21 Kettlebell Swing 53/3512 Pull-up ________________________________Competitor Back Squat

Upper Body “Cumulative Sets”Pullover “Cumulative Sets”Chest Press“Cumulative Sets”Front Pulldown “Cumulative Sets”Incline Press“Cumulative Sets”Seated Row “Cumulative Sets”Seated Dip“Cumulative Sets”Biceps Curl “Cumulative Sets”Triceps Extension *Cumulative Sets 1.

CrossFit For load: Power Snatch 5-5-5-5-5(make consistent increases)10 rounds for reps + calories:1:00 Row :15 Rest :30 Sit-up:15 Rest___________________________________ Competitor 6 rounds no measure: 200m

Upper Body 3 rounds:No rest between exercises.8-12 Incline Press 8-12 Pec Deck 8-12 Seated Dip (alternate rounds with a partner) 3 rounds:No rest between exercises.8-12

CrossFit 4 rounds for load: (constant load) 10 Bent Dumbbell Row 20 Band Pull Apart (alternate rounds with a partner) AMRAP 9:00 3 Power Clean

CrossFit For load:Back Squat 8-8-5-5-5(make consistent increases) 5 rounds for time: 200m Run 7 Parallette Pass Through 14 Steps Walking Lunge 21 Kettlebell Swing 53/35______________________________

CrossFit For load: Close Grip Bench Press 8-8-8-8(make consistent increases) “Angie”For time:100 Pull-up100 Push-up 100 Sit-up 100 Air Squat_________________________________ Competitor 5 rounds for time: 30

Upper Body “Cumulative Sets”Pullover “Cumulative Sets”Chest Press “Cumulative Sets”Seated Row “Cumulative Sets”Incline Press “Cumulative Sets”Seated Dip “Cumulative Sets”Biceps Curl “Cumulative Sets”Triceps Extension*Cumulative Sets 1. Select

CrossFit For load: Power Clean 5-3-3-1-1-1(make consistent increases) For time: 8-7-6-5-4-3-2-1Step-up (each leg) 24/20 Shoulder to Overhead 115/75Broad Jump 6’/4′Toes to Bar___________________________________Competitor 5 rounds no

Upper Body 10-12-14-16 (decreasing load) Chest Press Front Pulldown (alternate rounds with a partner)10-12-14-16 (decreasing load) Shoulder Press Seated Row (alternate rounds with a partner)

CrossFit 4 rounds for load: (constant load) 12 Dumbbell Pullover8 Bent Barbell Row (alternate rounds with a partner)2 rounds for time: 80yd Farmers Walk 70/5360

CrossFit For load:Back Squat 8-8-8-8(make consistent increases) 3 rounds for time:500m Row 50 Double under 400m Run 40 Sit-up______________________________ Competitor No measure:2k Row 2 rounds:

CrossFit 4 rounds for load: 10 Dumbbell Fly 10 Dumbbell Bench Press (make consistent increases) “Cindy”AMRAP 20:005 Pull-up 10 Push-up 15 Air Squat_____________________________ Competitor For

Upper Body3 rounds:No rest between exercises.12 Dumbbell Incline Press 8 Tempo Pec Deck (:04 ecc) 12 Chest Press (alternate rounds with a partner) 3 rounds:No

CrossFit For load: Power Clean 5-5-3-3-3(make consistent increases) “20 Minutes of fun”For load: (constant load) Every 2:00 for 20:006 Deadlift6 Bent Row6 Hang Power Clean

Upper Body For load: (constant load) Chest Press 3×20 (alternate sets with a partner) For load: (constant load) Front Pulldown 3×20 (alternate sets with a

CrossFit 4 rounds for load: (constant load) 10 Dumbbell Pullover10 Bent Barbell Row (alternate rounds with a partner)3 rounds for total reps:2:00 to complete:20/15 Calorie

CrossFit For load:Overhead Squat 5-3-3-1-1-1(make consistent increases) For total time: 3 rounds:9 Clean & Jerk 95/659 Burpee Over the Bar 2 rounds: 15 Hang Cluster

CrossFit 4 rounds for load: 12 Dumbbell Fly 8 Dumbbell Bench Press (make consistent increases)AMRAP 20:00:30 L-Sit Hold 3 Rope Climb 15 Ring Push-up 3

Upper Body 3 rounds: No rest between exercises.8-12 Pullover 8-12 Chest Press 8-12 Rear Delt Fly 8-12 Pec Deck (alternate rounds with a partner) 3

CrossFit For load: Power Clean 5-5-5-5(make consistent increases) 2 rounds for time: 50 Kettlebell Deadlift 70/5310 Burpee 50 Sit-up 10 Burpee 50′ Plate Overhead Walking

Upper Body 3 rounds:12 Chest Press 8 Tempo Pec Deck (:04 ecc) (alternate rounds with a partner)3 rounds:12 Supinated Pulldown 8 Tempo Biceps Curl (:04

CrossFit 4 rounds for load: (constant load) 8 Dumbbell Pullover12 Bent Barbell Row (alternate rounds with a partner) For time:40 Wall Ball30 Pull-up20 Handstand Push-up

CrossFit For load: Overhead Squat 5-5-3-3-3(make consistent increases) 3 rounds for time. (with a partner) 200m Farmer Walk 53/35 (together) 30 Over the Box Jump

CrossFit For load: Blokz Bench Press 8-5-3-1-1-1(make consistent increases) “Demetrius”For time:20-16-12-8-4Bench Press 155/105Calorie Row______________________________ Competitor Back Squat 60% 1×565% 1×570% 1×380% 1×185% 1×5 Power Snatch