Monday April 29, 2013

CrossFit

7min EMOM 2 Power Cleans(unbroken) + 1 PUSH Jerk @70%

Then...

    For Time:
  • 40 Burpees
  • 50 Double Unders
  • 30 Burpees
  • 50 Double Unders
  • 20 Burpees
  • 50 Double Unders
  • 1K Row


Basics

*Please RSVP for the 5am BASIC/PREP class by 10pm or the 5am BASIC/PREP class will be cancelled for that day.

100 Wall Balls For Time

*Every Minute on the Minute perform 2 Burpees until the 100 wall balls are reached.

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

Saturday April 27, 2013

Prep @ 8AM

  • SHOULDER SERIES
  • SQUAT SERIES




TEAM WOD @ 9AM

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


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

Saturday April 20, 2013

Prep @ 8AM

  • THRUSTERS
  • DEADLIFTS




TEAM WOD @ 9AM

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

Saturday April 13, 2013

Prep @ 8AM

  • SNATCH
  • CLEAN AND JERK




TEAM WOD @ 9AM