WOD

Back Squat:
75%x6reps(3sets)
80%x4reps(2sets)
-----------------------
Wall Ball-40(20#/14#-10"/9")
Double Under-30
Swing(A)-15(70#-M/53#-W)

AMRAP-14min:
-------------------------------------

The Back Squat

WOD

Bench Press-5-8reps(75%-80%)
Weighted Pull/Chin Ups-10-12reps(AHAP)

x5 Rounds NFT:
-----------------------------------------------------
Decline Plate Plyo Push Ups-10 Total(2 Count)
Renegade Rows-20(10L/10R-Alt) AHAP

x4 Rounds NFT:
----------------------------------------------------

Survival of the Fittest

WOD

EMOM-8min of:

3 Position Power Clean @75%-80% PC 1RM
(Floor/ Below Knee/ Above Knee)
-------------------------------------------------------
400M Run
*FRAN(75#-M/55#-W)
400M Run
*FRAN(75#-M/55#-W)
400M Run

For Time: (18min Time Cap)
-------------------------------------
*FRAN= Thrusters and Pull Ups: 12, 15, & 9 Reps Of Each

"It's Never Too Late" = Weak Thinking

WOD

Snatch (W/3sec pause at knee) @80%

1 Rep Every 2 min for 6 rounds.
--------------------------------------------------
Front Racked Lunges-16(8/8)165#-M/110#-W)
400M Run

AMRAP-12min:
--------------------------------------------------

Feats of Strength

WOD

Jerk Drop+ Behind the Neck Push Press+ Jerk(3+2+1)
55%x3
60%x3
65%x3
---------------------------------------------
Hang Clean(3 sec pause below Knee)
60%x3
70%x3
80%x3
---------------------------------------------
Double Unders
Sit Ups

50,40,30,20,10 reps of Each

*At the top of each minute: Front Squat-3(165#-M/120#-W)

15min Time Cap:
----------------------------------------------

WOD

Weightlifting Program Posted in the Red Room
----------------------------------------------------------
SWOD:

Deficit Deadlift-6 @70%(Double Overhand/w Straps)(2-3" Deficit)
Evil Wheel-15
Weighted Chin/Pull Ups-10(AHAP)

x6 Rounds NFT:
----------------------------------------------------------
Body Parts:

2DB Shoulder Press-Sub Max Reps
Barbell Curls-Max Reps

x4 Sets: Back to Back, 1-2min Rest between Sets:
------------------------------------------------------------
Conditioning:

Row-1000M
Run 1000M
Swings(R)-100(70#-53#-M/44#-35#-W)

AFAP:
------------------------------------------------------------

Deficit Deadlift-Demo

WOD

Push Press-3-3-3-2-2-2---> Find a 2RM From Rack
--------------------------------------------------------------
Thrusters-45sec Max Reps(115#-M/85#-W)
15sec Rest/Transition to:
Pull Ups-45sec Max Reps
1min Break

x6 Rounds: Score is Total movements Completed.
---------------------------------------------------------------
**No Birthday Burpees today!!

Champion Expresso

WOD

Partner WOD:

400M Run
Deadlift-15(155#-M/110#-W)
Front Squat-10

AMRAP-25min: *Alternate Tasks
-----------------------------------------
*Partner A: Runs 400M, Partner B: does 15 Deadlifts, Partner A: does 10 Front Squats, Partner B Runs 400m...Continue for 25min:

CrossFit & BJJ

Valerie and Masha

WOD

EMOM-20min Of

Lateral Burpees-5
Max Reps: OHS(95#-M/65#-W) with remaining time. Score is Total OHS Completed.
----------------------------------------
Finish: Break it up anyhow, any order:

Weighted Pull Ups-25
Push Ups-50
Ab Crushers-50(35#/25#)
----------------------------------------

Nutrition Prep Day

WOD

Squat Clean +Hang Squat Clean +Thruster+ Jerk (115#-165#-M/105#-125#-W)

EMOM-10min: Add weight During
--------------------------------------------
Wall Ball-21
Swings(A)-9(70#-M/53#-W)
Burpee-9

AMRAP-14min:
----------------------------------------------

Masters in Action: CrossFit Games-2014

No Class Today

Reminder: No Class today(Saturday). Phoenix Comp going down today!! Wish our ladies luck!

WOD

Open Gym today: 4pm-8pm:
------------------------------------
Weightlifting Program Posted in the Red Room
----------------------------------------------------------
Bench Press-5-8 Reps
Weighted Pull Up-8-10reps
Med Ball Slam-20(25#/18#)

x5 Rounds NFT:
----------------------------------------------------------
Conditioning:

Row-600M
Run-600M
Double Under-60

x4 Rounds(Rest 1-2min between Rounds)
---------------------------------------------------------
Body Parts:

DB Shoulder Press-Sub Max(8-12reps)
Barbell Curl-Max

x4 Sets:
--------------------------------------------------------
**Reminder No Class tomorrow: Saturday.

Sam Briggs-30 Muscle -Ups in 3:03

WOD

Partner Shuttle Sprints-5x5@ 100ft(50' over /50' back)
------------------------------------------------------------------
22min AMRAP of:

Racked(Front or Back) Lunges-22(75#-M/55#-W)
Staggered Plyo Push Ups-22
Target Burpees-22
------------------------------------------------------------------
Reminder: No Class this Saturday. Phoenix Comp going down in Austin at CrossFit Central Downtown!

Superhuman Bodyweight Workout-Frank Medrano

WOD

Front Squat + Split Jerk(2+1: From Rack) @75% of FSQ 1RM

15min Time Cap for: 5 to 7 Sets;
----------------------------------------
Swings(A)-15(70#-M/53#-W)
Goblet Squat-15(70#-M/53#-W)
200m Run

AMRAP-10min:
---------------------------------------
Reminder: No Class this Saturday.

5 Rules of Success-Arnold Schwarzenegger

WOD

Hang Power Clean- Find a 3RM

10min:
---------------------------------------
Thrusters(95#/65#) 25-20-15-10-5
Double Unders-      50-40-30-20-10
C2B Pull Ups-        10-8-6-4-2

For Time: 15min Time Cap:
--------------------------------------
Finish: 1000M Run NFT
--------------------------------------
Reminder: No Class this Saturday. Phoenix Comp is going down in Austin, TX at CF Central Downtown. We will have 16 Ladies competing!!

How to Eat for a Six Pack(Year Round)

WOD For Keith Results

1st Will Cone	KB SN/Sled 6.11		Tire Flip 42
2nd Wade	7.24		32
3rd Eloy Ramirez	9.1		22
4th Vino	(2 rds)		32
4th Brock Boluch	8.59		17
5th Sean Garrison	9.34		21
6th Sean T	8.01		10
7th Mike Davila	(2 rds)		16
8th Luiz Martinez	9.4		13
9th Jerry Magana	(2 rds)		0
1st Lauren M.	6.3		34
2nd Brittany Davila	8.06		29
3rd Nicki Coker	7.06		22
4th Corina G.	7.1		22
5th Heather Flores	9.32		26
5th Katie Beicker	8.52		24
6th Marcia Kiel	6.01-S		26
6th Jessica M.	6.45		0
7th Bianka G.	9.28		22
8th Lyndsey Fowler	(2R +SN)-S		40

                   

WOD

EOMOM-12min(6 Rounds)

Snatch
0:00-2:00-4reps @70%-75%
2:00-4:00-4reps
4:00-6:00-3reps-Add
6:00-8:00-3reps
8:00-10:00-2reps-Add
10:00-12:00-2reps
-----------------------------------
With a 12min Clock:

Squat Clean-1min Max Reps
Shoulder to Overhead-1min Max Reps (135#-M/95#-W)
Squat Clean-2min Max Reps
Shoulder to Overhead-2min Max Reps
Squat Clean-3min Max Reps
Shoulder to Overhead-3min Max Reps

I Can't Be Stopped-Monday Motivation

WOD/Event Reminder

Weightlifting Program Posted in the Red Room:
----------------------------------------------------------
2KB Thrusters-6-AHAP
1 Arm DB Row-12L/12R-AHAP
Hammer Strikes-20L/20R

x5 Rounds NFT:
----------------------------------------------------------
Row-600M
Ab Crusher-15(35#/25#)

x4 Rounds NFT:
----------------------------------------------------------
Reminder: WOD for Keith Event tomorrow(No Classes). Sign in starts at 9am. 

Front Squat:
65%x10reps(2sets)
70%x8reps(2sets)
75%x6reps(2sets)
----------------------------------
Hang Power Clean-8(155#-M/115#-W)
Wall Ball-12

AMRAP12min:
----------------------------------
Reminder: WOD for Keith is this Saturday from 10am-2pm. Sign in for the WODs is from 9am-10am. Check the Events Page on the Blog for details.

IWF Lift The World-Weightlifting Documentary

WOD

Deficit Deadlift-6 @75%(Double Over Hand w/ Straps)
Incline DB Bench Press-8-12reps
Weighted Chin Ups-8-10reps(AHAP)

x6 Rounds NFT:
----------------------------------------------
Finish: Break it up anyhow.

Push Ups-50
Ab Crusher-50(35#-M/25#-W)

"The Iron" by Henry Rollins

WOD

3 Position Snatch-1(Power Position/Above Knee/Floor-Unbroken, Straps allowed)

EMOM-10min: (70%-75%)
----------------------------------
8min AMRAP of:

Double Under-30
1 Arm KB/DB Cluster-6L/6R(70#-53#-M/44#-35#-W)
Muscle Up-4(Bar/Ring)

-90sec Rest, Then;

1000M Timed Run:
-------------------------

Blueprint To Cut-Arnold Schwarzenegger

WOD

Clean and Jerk

18min to find a 1RM
--------------------------
Hang Power Snatch-1min Max Reps(95#-M/65#-W)
Lateral Burpees-1min Max Reps
OHS-1min Max Reps(95#-M/65#-W)
Pull Ups-1min Max Reps

1min Break x3 Rounds:
-----------------------------

WOD

EMOM(Even/ Odd) 10min Of:

Power Snatch-3 @75%-80% of PSN 1RM-(Even Minute)
Double Under-50(Odd Minute)
---------------------------------------
6min Rest, Set up for:
---------------------------------------
EMOM(Even/ Odd) 12min Of:

Clean and Jerk-5(185#-M/125#-W(Power or Squat-Clean/Power or Split-Jerk)-Even
Box Jump-10(30"-M/24"-W)-Odd
--------------------------------------

The Hottest Women of CrossFit

WOD

Weightlifting Program Posted in the Red Room:
----------------------------------------------------------
Push Press-8(95#-135#-M/65#-95#-W)
Sand Bag Ground to Shoulder-16(8L/8R)
Sled Push-140ft(70ft/70ft)

x5 Rounds NFT:
----------------------------------------------------------

Unchain Your Mind- CT Fletcher

WOD

Back Squats:
65%x10 Reps(2sets)
70%x8 Reps(2sets)
75%x6 Reps(2sets)
----------------------------------------
Thrusters-5(145#-M/105#-W)
C2B Pull Up-7
Lateral Burpees-9

AMRAP-12min:
----------------------------------------

Matt Kroc-Worlds Strongest Man Back Workout

WOD

Bench Press-5-8reps @70%-80%

x5 Sets: NFT:
------------------------------------------
Weighted Ring Push Ups-Max Reps (35# Plate-M/25#-Plate-W)
Renegade Rows-20(10L/10R-Alt-AHAP)
Tire Flip-10-AHAP

x4 Rounds NFT:
------------------------------------------

"Overcoming Fear"