Tuesday April 30, 2013
CrossFit
10min of Mobility Work before the WOD
Then...
15-10-5-10-15 of:
- Heavy Thrusters(95/135)
- Toes to Bar
PREP
*Please RSVP for the 5am BASIC/PREP class by 10pm or the 5am BASIC/PREP class will be cancelled for that day.
- SHOULDER SERIES
- SQUAT SERIES
Wednesday May 1, 2013
CrossFit
7min EMOM of:
2 Power Snatches(unbroken), heaviest possible
Then...
10 min Amrap of:
- 10 Sit Ups(35/53)
- 15 Hang Power Snatches(45/75)
- 20 Pushups
Basics
*Please RSVP for the 5am BASIC/PREP class by 10pm or the 5am BASIC/PREP class will be cancelled for that day.
Tabata:
- Pushups
- Box Jumps
- Pullups
- KB Swings
- Cal Row
*20s of work followed by 10s of rest; 8 rounds of each movement. All 8 Rounds should be completed of one movement before moving on to a new exercise. *Score is lowest number of reps pefrormed in the 8 rounds.
Thursday May 2, 2013
CrossFit
5x2 1 1/4 Front Squats (heaviest possible)
Rest 60 sec between sets
Then...
For Total Time:
- 20 Wall Balls
- 40 Pull Ups
- 20 Wall Balls
- 40 Box Jumps
- 20 Wall Balls
- 40 Ring Dips
- 20 Wall Balls
- 40 KB Swings (35/53)
- 20 Wall Balls
PREP
*Please RSVP for the 5am BASIC/PREP class by 10pm or the 5am BASIC/PREP class will be cancelled for that day.
- THRUSTERS
- DEADLIFTS
Friday May 3, 2013
CrossFit
10 Rounds for time:
- 10 Deadlifts(95/135)
- 200m Sprint
Basics
*Please RSVP for the 5am BASIC/PREP class by 10pm or the 5am BASIC/PREP class will be cancelled for that day.
6 min AMRAP:
- 15 Situps
- 10 Slam Balls
- 5 Burpees
Rest 2 Minutes
6 min AMRAP:
- 5 Toes to Bar
- 10 KB Sumo Hi-Pulls
- 5 Air Squats
Saturday May 4, 2013
East Valley Firefighters CrossFit Challenge
Registration at 7am
CLICK FOR MORE INFO >>
SPECIAL NOTICE TO INDIVIDUAL COMPETITORS:
We regret to inform our Individual Competitors that due to a lack of signups we will NOT be holding individual competition. Please accept our sincere apologies. We will be initiating refunds immediately and you should receive them within 10 business days.
*All Other Classes Canceled
Monday April 22, 2013
CrossFit
3x3 Snatch 1st Pulls (heaviest possible)
Rest 1 min
3x2 Tempo Back Squats(down, 5 count at absolute bottom, up quick) heaviest possible
Rest 1 min
Then...
12 Min AMRAP:
- 7 Hang Power Cleans(95/135)
- 14 Burpees
- 21 Lateral Box Jumps
Basics
*Please RSVP for the 5am BASIC/PREP class by midnight or the 5am BASIC/PREP class will be cancelled for that day.
Max Effort 1000m Row
*Rest 1:1
- 10 Burpees
- 15 Pullups
- 20 Box Jumps
- 25 Wall Balls
- 20 Box Jumps
- 15 Pullups
- 10 Burpees
Tuesday April 23, 2013
CrossFit
For Time and Total Reps:
3 Rounds of:
- 400m Sprint
- *Rest 1:1
- 2 min Max KB Swings
- 2 min Max Thursters (75/115)
- 2 min Max HSPU
PREP
*Please RSVP for the 5am BASIC/PREP class by midnight or the 5am BASIC/PREP class will be cancelled for that day.
- THRUSTERS
- DEADLIFTS
Wednesday April 24, 2013
CrossFit
"Barbara"
5 Rounds for time:
- 20 Pullups
- 30 Pushups
- 40 Situps
- 50 Air Squats
- *Rest 3 mins b/t each round
Basics
*Please RSVP for the 5am BASIC/PREP class by 10pm or the 5am BASIC/PREP class will be cancelled for that day.
"Michael"
3 Rounds:
- 800m Run
- 50 Supermans
- 50 Situps
Thursday April 25, 2013
CrossFit
5x2 Clean and Jerk @ 75%
Rest 60 sec between sets
Then...
For Total Time:
- 100 Double Unders
- 25 Slam Balls
- 15 KB Sumo Hi Pulls
- 75 Double Unders
- 25 Slam Balls
- 15 KB Sumo Hi Pulls
- 50 Double Unders
- 25 Slam Balls
- 15 KB Sumo Hi Pulls
PREP
*Please RSVP for the 5am BASIC/PREP class by 10pm or the 5am BASIC/PREP class will be cancelled for that day.
- SNATCH
- CLEAN AND JERK
Friday April 26, 2013
CrossFit
5x2 1 1/4 Front Squats (heaviest possible)
Rest 60 Sec
Then...
"DIANE"
3 Rounds for time:
- 25 Wall Balls
- 25 Back Extensions/Supermans
Adequate rest then
Max Effort 500m Row
Basics
*Please RSVP for the 5am BASIC/PREP class by 10pm or the 5am BASIC/PREP class will be cancelled for that day.
7 min AMRAP:
- 12 KB Swings
- 12 KB Side Lunges (ea. leg)
- 12 Burpee Pullups
7 min AMRAP:
- 12 KB Sumo Hi-Pulls
- 12 KB Goblet Lunges (ea. leg)
- 12 HR Pushups
Monday April 15, 2013
CrossFit
Back Squat 3x5 @ 75%
Then...
3 Rounds for Time of...
15-9-7 of:
- OH Squat(65/95lb)
- HR Pushups
15-9-7 of:
Basics
2x ME Nose & Toes Holds
Rest 60 Sec
2x ME Strict Pullups
Rest 60 Sec
Then...
12 min AMRAP:
- 10 Burpees
- 10 Wall Balls
- 10 Box Jumps
Tuesday April 16, 2013
CrossFit
2x ME Nose & Toes Holds
Rest 60 Sec
2x ME Strict Pullups
Rest 60 Sec
Then...
12 min AMRAP:
- 10 Burpees
- 10 Wall Balls
- 10 Box Jumps
PREP
- SNATCH
- CLEAN AND JERK
Wednesday April 17, 2013
CrossFit
3x5 Snatch Hi-Pulls @ 90%
Rest 60 Sec
3x5 Snatch Balance(Heaviest Possible)
Rest 60 Sec
Then...
4 Rounds for time:
- 25 Ab Mat Situps
- 30 Double Unders
- 200M Sprint
Basics
1 min Max KB Swings
Rest 1 Min...
3 Rounds:
- 15 Pushups
- 15 Air Squats
- 15 T2B
Rest 1 Min...
1 min Max KB Swings
Rest 1 Min...
3 Rounds:
- 15 Pushups
- 15 Air Squats
- 15 T2B
Rest 1 Min...
1 min Max KB Swings
Thursday April 18, 2013
CrossFit
For Total Time:
- Max Effort 1K Row (1:1 rest)
- 30 Thrusters (65/95)
- 40 KBS
- 30 Front Squats (65/95)
- 40 T2B
- 30 Lunges W/ Barbell on Back (65/95)
- 40 Pullups
PREP
- SHOULDER SERIES
- SQUAT SERIES
Friday April 19, 2013
CrossFit
3x5 Clean Hi-Pulls @ 90%
Rest 60 Sec
3x5 Push Jerk @ Heaviest Possible
Rest 60 Sec
Then...
"DIANE"
21-15-9:
- Deadlift (155/225)
- HSPU
Basics
3 x Max Effort 500m Row ( Rest 1:1 )
Then...
60 Turkish Getups (30 Each Arm)
*Divide Reps Any Way You Want
Monday April 8, 2013
CrossFit
15 minutes to Find a 1 Rep Max Clean & Jerk
Then...
4 Rounds:
- 400m Run
- 14 HSPU
- 7 Power Cleans @75% Max
Basics
Tabatas of:
- Row
- Toe 2 Bar
- Wall Ball
- Pushups
- *Tabata is 8 Rounds of 20s work/10s rest. Athlete takes lowest number of reps performed in the 8 rounds as their score. Athletes will complete all 8 rounds at one station before continuing on to the next movement.
Tuesday April 9, 2013
CrossFit
10mins of Mobility/Flexibility Work
Then...
Tabatas of:
- Row
- Toe 2 Bar
- Wall Ball
- Pushups
- *Tabata is 8 Rounds of 20s work/10s rest. Athlete takes lowest number of reps performed in the 8 rounds as their score. Athletes will complete all 8 rounds at one station before continuing on to the next movement.
PREP
- SHOULDER SERIES
- SQUAT SERIES
Wednesday April 10, 2013
CrossFit
15 min to Find a 1 Rep Max Snatch
Then...
- 1 min Max KB Swings
- *1 min rest
3 Rounds:
- 20 Box Jumps
- 20 Pullups
- 20 Ab Mat Situps
- *1 min rest
- 1 min Max KB Swings
Basics
5 Rounds:
- 30 MB Cleans
- 10 Burpees
Thursday April 11, 2013
CrossFit
- 100 Double Unders
- 80 Walking lunges(40 ea. leg) w/Plate Overhead(25/45)
- 40 Burpees
- 40 Walking Lunges(20 ea leg) 2/Plate Overhead
- 20 Burpees
- 100 Double Unders
PREP
- THURSTERS
- DEADLIFTS
Friday April 12, 2013
CrossFit
Back Squats: 2x3 @ 85%, 1x2 @ 90%, 1x2 @ 95%
Then...
For Time:
- 1000M Row
- 20 Turkish Get Ups
- 750 M Row
- 40 T2B
- 500 M Row
- 60 Ab Mat Situps
Basics
15 Min AMRAP:
- 3 Wall Balls
- 3 Pullups
- 6 Wall Balls
- 6 Pullups
- 9 Wall Balls
- 9 Pullups
- 12 Wall balls
- 12 Pullups...
- * and so on until end of 15 Min
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