8/11/2014

Tier 1

A1) Backsquat 3×5 (max reps on last set)
A2) 5x 1 min Plank Hold

B) 5 Rounds For Time:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

Tier 2

A1) Backsquat 3×5 (max reps on last set)
A2) 5x 10-15 Hollow Rocks

B) 5 Rounds For Time:
12 Deadlifts 135/95
9 Hang Power Cleans 135/95
6 Push Jerks 135/95

Tier 3

A1) Backsquat 3×5 (max reps on last set)
A2) 5x 7-10 Strict Toes to Bar

B) “DT”

5 Rounds For Time:
12 Deadlifts 155/105
9 Hang Power Cleans 155/105
6 Push Jerks 155/105

Competitor

A) Clean and Jerk – 55%x5, 65%x3, 70%x3, 75%x3, 80%x3x2

B) Backsquat 3×8 @ 75%

C) EMOM 7
3 TnG Power Snatch 135/95 + 30 Double Unders

D) AMRAP 2
Max Calories on Airdyne

E1) GHD Situps 4×10
E2) Back Extensions 4×10
E3) DB Strict Press 4×10

8/10/14

Rest Day

Team EGA will be competing at the Moxie Madness Affiliate Championship next weekend in San Jose.  It is a 2 day event and will be our first competition of the season. Come on down and support our athletes.  There will be plenty of CrossFit going on with 150 teams battling for the podium.

 

Michelle celebrating post wod at the 2014 NorCal Regionals.

Michelle celebrating post wod at the 2014 NorCal Regionals.

8/9/2014

Tiers 1, 2, 3

As a team of 2, complete the following…
400m Run
5 Rounds of “Cindy”
400m Run
4 Rounds of “Cindy”
400m Run
3 Rounds of “Cindy”
400m Run

*Both athletes must finish the rounds of “Cindy” before leaving for the run. Both athletes must be back from the run before starting the next rounds of “Cindy”
*One round of “Cindy” = 5 pullups/10 pushups/15 air squats

Competitor

A) Snatch – Work up to a heavy single

B) For Time:
30 Muscle Ups
*Not happening? Skills and Drills…

C) As a team of 3…

200 calorie airdyne or row (25 calorie intervals)
150 C2B Pullups
125 OH Squats 135/95
100 Box Jumps 30/24
75 Shoulder to OH 135/95

*One athlete must be on the airdyne/rower for reps to count. Other 2 will work on the movements, one person working at a time. Once 200 calories completed, 3 athletes can be at a station. Must finish all reps of each before moving to next station. 2 scores…time for calories and total time for all work.

8/8/2014

Tier 1

A1) Front Squat 3×5
A2) 5x (2 Neg + 2 Assisted Pullups)

B) 3 Rounds of 2:00 on/1:00 off
20 Burpees
Max Rope Skips

C) 10x50m Sprints
*Walk back for recovery

Tier 2

A1) Front Squat 3×5
A2) 5x 6-8 Strict Pullups

B) 3 Rounds of 2:00 on/1:00 off
20 Burpees
Max Double Unders

C) 10x50m Sprints
*Walk back for recovery

Tier 3

A1) Front Squat 3×5
A2) 5x 5-7 Strict C2B Pullups

B) 3 Rounds of 2:00 on/1:00 off
20 Burpees
Max Double Unders

C) 10x50m Sprints
*Walk back for recovery

Competitor

A) Backsquat 3×10 @70%

B) AMRAP 7
15 Toes to Bar
12 Power Cleans 135/95
9 Front Squats 135/95

C) 3 Rounds of 2:00 on/1:00 off
20 Burpees
Max Double Unders
*Scored by total DU’s

D) 10x50m Sprints
*Walk back for recovery

8/7/2014

Rest Day.

FYI- If you want your Caveman Bowls delivered next week, you must order by today.

 

8/6/2014

Tier 1

A1) 5x (3 Shoulder Press + 5 Push Press)
A2) Rope Climb Practice

B) “Death by Clean and Jerk”

Tier 2

A1) 5x (3 Shoulder Press + 5 Push Press)
A2) Rope Climb Practice

B) “Death by Clean and Jerk” 135/95

Tier 3

A1) 5x (3 Shoulder Press + 5 Push Press)
A2) Legless Rope Climb Practice

B) “Death by Clean and Jerk” 165/110

Competitor

A) For Time:
“Diane”
21-15-9
Deadlifts 225/155
HSPU

B) 3 Rounds For Time:
20 Wall Balls 20/14
20 DB Snatches 70/50
20 OH Walking Lunge 115/75
200m Run

C1) Strict T2B 4x 7-10
C2) Strict C2B 4x 7-10
C3) Strict Ring Dip 4x 7-10

Paleo made easy!

The BBQ Pulled Pork from Caveman Bowls

We have partnered up with Caveman Bowls to bring you great tasting paleo meal options delivered right to CrossFit EGA.

Meals are made from scratch and delivered frozen.  All meals are made with organic/grass-fed/pastured meats and veggies whenever possible.

This is a quick, easy and convenient way to eat healthy.  What more can you ask for?

To setup an account, place your order and for more info, visit www.cavemanbowls.com.

*Orders need to be placed by Thursday night for delivery on Wednesday of the following week!

 

 

 

8/5/2014

Tier 1

A) Hang Power Snatch 5×3

B) EMOM 5
5-7 Burpees + 5-7 Ring Rows

C) 4 Rounds For Time:
200m Run
10 DB Snatch (Alternating)
10 Box Jumps

Tier 2

A) Hang Snatch 5×3

B) EMOM 5
6-8 Pullups + 6-8 Burpees

C) 4 Rounds For Time:
200m Run
10 Box Jumps 24/20
10 Power Snatches 75/55

Tier 3

A) Snatch 5×3

B) EMOM 5
3 Pullups + 2 C2B + 1 Bar Muscle Up

C) 4 Rounds For Time:
200m Run
10 Power Snatches 95/65
10 Burpee Box Overs

Competitor

A) Snatch – 50%x5, 60%x3, 70%x3, 75%x3x3

B) AMRAP 7
7 Push Press 155/105
7 Back Squats 155/105
7 Burpees Over Bar

C) 4 Rounds For Time:
Prowler Push 160/110
10 OH Squats 115/75

8/4/2014

Tier 1

A1) Backsquat 5×3 (Max reps on last set)
A2) 5x Max Effort HS Hold

B) AMRAP 15
10 DB Thrusters
20 KB Swings
30 Walking Lunges

Tier 2

A1) Backsquat 5×3 (Max reps on last set)
A2) 5×5 HSPU

B) AMRAP 15
10 Thrusters 75/55
20 Front Rack Lunges 75/55
30 KB Swings 53/35

Tier 3

A1) Backsquat 5×3 (Max reps on last set)
A2) HS Walk Practice

B) AMRAP 15
10 Thrusters 95/65
20 OH Lunges 95/65
30 KB Swings 70/53

Competitor

A) Clean and Jerk – 50%x5, 60%x3, 70%x3, 75%x3x3

B) EMOM 15
1st Minute – 3-5 Front Squats 225/150 (taken from ground)
2nd Minute – 3-5 Muscle Ups
3rd Minute – 20-25 KB Swings 53/35

C) AMRAP 3
Row for Calories

D1) GHD Situps 4×10
D2) Back Extensions 4×10
D3) DB Strict Press 4×10

8/3/2014

Rest Day

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