(248) 860-2898

6/14/13

6/14/13
Strength

15 minutes to establish a 1RM Split Jerk (racks may be used).

Conditioning

“Elizabeth”

21-15-9 of:

Power Cleans 135/95#

Ring Dips

For time.

6/13/13

6/13/13
Warm Up

“Annie”

50-40-30-20-10

Double-unders

Sit-ups

Conditioning

“Nancy”

5 Rounds for time:

400m Run

15 Overhead Squats 95/65#

6/12/13

6/12/13
Strength

EMOM for 5 minutes:

2 Snatches (full) @ 80%

Then, when the clock hits 5:00-

2 minute AMRAP of:

Snatches (full) @ 80%

Conditioning

Run 1 Mile

6/11/13

6/11/13
Strength

EMOM for 5 minutes:

2 Hang Squat Cleans @ 70%

-Then-

20 minutes to establish a 1RM HBBS.

Conditioning

150 Burpees For time.

6/10/13

6/10/13
Strength

12 minutes to establish a 1RM Push Press

Conditioning

“Helen”

3 rounds for time of:

Run 400m

21 KBS 24/16kg

12 Pull-ups

6/5/13

6/5/13
Strength

12 minutes to establish a 1RM Power Snatch

12 minutes to establish a 1RM Power Clean & Push Jerk

Conditioning

3 rounds for time of:

5 Muscle-Ups/ Scaled: 15 Ring Dips

20 KB Snatch + OH Lunge 24/16kg (10L/10R)

40 Double-Unders

6/3/13

6/3/13
Strength

7X1 Snatch

Conditioning

12 minute AMRAP of:

7 Power Clean & Jerks 155/105#

14 Front Squats 155/105#

Run 200m

6/1/13

6/1/13
2013 CrossFit Ignition vs CrossFit Fate Throwdown

Event #1

7 minute AMRAP

1,2,3,4,5,6,7,8,9,10…

Power Clean – Open 135/95 Scaled 95/65

Burpees

Event #2 – 2013 regional individual event #2

7 minute ladder of 3 rep max Overhead Squats

*after each set of 3 OHS, you increase weight until you cannot complete 3 or time runs out

Men increase 10lbs each set

Women increase 5 lbs each set

-Open Mens staring weight options 135/185/225/255

-Open Womens staring weight options 85/125/155/175

Scaled division may start at any weight they choose, but still must increase by set weights.

Scaled division may also use a squat rack

Event #3

“Isabel”

30 snatch for time

Open 135/95

Scaled 95/65

5 minute time cap

Event #4 – 2013 regional individual event #4

Open Division

100 double unders

50 Handstand pushups

40 Toes 2 bar

30 Shoulder to Overhead 160/100

90’ lunge with bar in front rack postion

15 minute cap

Scaled Division (option #1)

200 single unders

50 hand release pushups w/feet on 45lb plate

40 hanging knees to 90 degrees

30 Shoulder 2 Over head 115/75

90’ lunge with bar in front rack position

15 minute cap

** This event is meant to be fun and a community builder, therefore ALL weight and movements can be scaled to your skill/strength level. We want everyone to participate and enjoy a day of WODDING with good friends**