Announcements

Performance – Week 8 of 8 Test Week
A. In 10 Minutes Work to a 2 RM Hang Clean
*Best Clean Recorded

B. PREVIOUS RESULTS
2 Rounds
800 M Run
10:00 Rest
*Best 800 Recorded

Foundations
Skill
Kip Swing/Jumping Pull-up Progression

A.
EMOM Alternating for 10:00
Even 5 DB/KB Front Squats
Odd 5 Kip/Jump Pull-ups

B.
EMOM Alternating for 10:00
Even: 3/ea Leg Step ups
Odd: 5 Burpees

C. 800 M Run
*Record 800 M Time

“I’m not in competition with anybody but myself. My goal is to beat my last performance.” – Celine Dion

Performance – Week 8 of 8 Test Week
Makeup Day or Active Recovery Day

A.
CFA – A Warm-up

B.
6 Rounds for Quality
5 KB Goblet Squat
5 KB Russian Swings
5 Push-ups
5 Ring Rows
5 Sit-ups

Foundations
Skill
Rowing, KB Swings

A1. x3x5 Press
A2. x3x5 Strict Pull-ups

B.
10:00 AMRAP
20 Air Squats
10 Ring Rows
10 KBS
200m Run
*Record Rounds

“Get going. Move forward. Aim High. Plan a takeoff. Don’t just sit on the runway and hope someone will come along and push the airplane. It simply won’t happen. Change your attitude and gain some altitude. Believe me, you’ll love it up here.” ― Donald Trump

Performance – Week 8 of 8 Test Week
A. Hang Snatch x2x5 Rest :90
*By feel

Tester – Previous Results
B.
“Nancy”
5 rounds
400 meter run
15 Overhead squat 95 lb, 65 lb
*Time recorded

Foundations
Skill
Snatch

A.
5 Rounds for Quality
3 Hip Power Snatch
5-8 Push ups

B.
4 Rounds
10 DB Thrusters @ 35 lb, 20 lbs
300 M Run
* Times Recorded
*15:00 Cap

[youtube]http://www.youtube.com/watch?v=wctFvEdcUqo[/youtube]

SUPPORT THE FAMILIES OF THE FALLEN HOTSHOTS

Nineteen members of the Granite Mountain Hotshots firefighting team tragically lost their lives on June 30, 2013 while fighting a fire in Yarnell, AZ. Here is where you can make a donation to support the families of the lost heroes. Your support will be collected by the CrossFit Kids Foundation where 100% of the donations will be distributed to the families.

CLICK HERE TO DONATE

All Levels – Week 7 of 8 Work Capacity
A.
10 Rounds
500 M Row
10 Burpees
*Partner alternates rounds, each partner will complete a total of 5 rounds
*Time recorded

B.
3 Rounds
:60 Weighted Front Plank Hold
:90 Rest
*Increase plate weight each round

All Levels – Week 7 of 8 Work Capacity
A.
3 Rounds for Quality
10 SA OVHD Lunges
10 Ring Rows
10 Goblet Squat
*Slow and controlled on all movements

B.
20:00 AMRAP
400 M Run
5 Push-ups
10 KBS @ 24K, 16K
15 V-ups
*Rounds Recorded

Performance – Week 7 of 8 Work Capacity
Warm-up: Medball Get-ups x5/leg x2
*Narrow as possible

A.Front Squat x1x5 @ 90-95% by feel Rest 3:00
B1. DL x2x6 @80% Rest :60
B2. WTD Dips x3x6 @ rest :90
B3. WTD Strict Pull-ups x3x6 Rest :90

Foundations
Strength
A. Back Squat x3-5×5 @ 30×0
B. Press x2-3×4
C1. RDL x6-8×4
C2. Ring Rows x6-8×4

“There is no passion to be found playing small – in settling for a life that is less than the one you are capable of living.” -Nelson Mandela

[youtube]https://www.youtube.com/watch?feature=player_embedded&v=aPkyPdubqDs[/youtube]

Performance – Week 7 of 8 Work Capacity 
A.
In 10 Minutes work to a 2 RM Hip Snatch or Hip Power Snatch
Then:
5:00 EMOM 2 Hip Snatch or Power Snatch @ 90% of today
*Best Snatch Recorded

B.
7 Rounds
:30 Max DB Power Snatch @ 55 lb, 35 lb (From Ground)
:90 Rest
*Max Reps recorded

C.
3 Rounds
400 M Sprint
5:00 Rest

Foundations
Skill:
Kip Pull-ups

A.
EMOM alternating for 12:00
odd: 2-4 Kip/Jump Pull-ups
even: 2-4 Goblet Squat

B.
4 Rounds (Partner Workout)
250 M Row
8 Push-ups
*1 Person works at a time
*Record total time

“Disciplining yourself to do what you know is right and important, although difficult, is the highroad to pride, self-esteem, and personal satisfaction.” – Margaret Thatcher

Congratulations to Judy and Blaz on winning 1st place at the Africa Partner Competition!

Performance – Week 7 of 8 Work Capacity
A.
For Quality
5-4-3-2-1
Front Squats @135 lb, 95 lb
CTB Kip Pull-ups

B.
8 Rounds
5 Lunges/leg
5 V-ups
5 Push-ups
100 M Suit Case Carry
*Time Recorded

Foundations
Skill:
Hip Cleans

A. Hip Clean + Push Press
B.
10:00 AMRAP
8 KB Swings
8 DB Push Press
300 M Run
C. Ring High Fly’s Ys & Ts x8/ea pos. x2

“Only a man who knows what it is like to be defeated can reach down to the bottom of his soul and come up with the extra ounce of power it takes to win when the match is even.” – Muhammad Ali

Performance – Week 7 of 8 Work Capacity 
A. RDL + Hip Clean x3x6 rest :90 by feel

B.
10 Rounds
200 M Run
5 Overhead Squats @ 95 lb, 65 lb
*Time Recorded

C.
2 Rounds
10 V-ups
10 total Single Arm Walking Lunges

Foundations
Skill:
Thruster

A1. Strict Pull-ups x3x5
A2. Thruster x5x5

B. 1 Mile Time Trial

C.
2 Rounds
: 90 Side Planks
20 MB Sit ups

“Life is like a hamstring…you’ve got to load it before you push through it.” -Leigh LeGare

Congratulations, Judy! Two years in row!

All Levels
3 Rounds
800 M Run
25 Step-ups/leg
25 Back Squats @ 135 lb, 95 lb
25 DB Push Press @ 35 lb, 20 lb
*Partners must stay together the whole workout (including run)
*Partners complete reps in any order, athletes can’t move on to new exercise until both partners are finished with current exercise
*one barbell, box, and set of DBs per team

“Success is about having, excellence is about being. Success is about having money and fame, but excellence is being the best you can be.” – Mike Ditka