CrossFit Competition Blog

Fitness / Competition 11.27.2014


Time for our 2nd Annual “12 Days of CrossFit” workout! This is a fun tradition, and it’s great to hear that some of our past members will be dropping in to join us. I hope everyone is able to enjoy the day with friends and family. Whether you will be or not, make sure to come by in the morning to see your Eastgate family for a work out that may be tough and take a while, but will be a lot of fun.

Competition 11.26.2014


A. Bench Press 3RM, 3-4 x 3 @ 90%

B. 3 Rounds @ 80% and focus on quality pushups & dips. Don’t do the worm :)
-10 HRPU
-15 Ring Dips
-100m run

Rest 5 min

3 Rounds @ 80%
-50m Double FR Farmer’s Walk 53/35
-25 GHD Sit-ups *be smart & cut reps here if you haven’t done these in the past few weeks
-10 Double KB Push Press 53/35
-60 sec FLR

Rest as needed

3 Sets
-20 sec Assault Bike sprint @95%
-Rest 3:20

Competition 11.25.2014


A. Front Squat 3RM, 95% x3, 90% x3

B. Weighted Pull-up 3RM, then EMOM 8 x 3 @ about 50%

C. EMOM until failure (30 min max, see if you can make  it)
-12/10 Cal row
-TnG Ground to Overhead 135/95 *rep scheme each round goes 2,4,6,8,10,10,8,6,4,2
-5 Pull-ups *add 1 rep each round

Competition 11.24.2014


A. Snatch Pull + Snatch
-15-20 minutes to work to 3-4 heavy singles

B. Clean & Jerk x (1+2)
-15-20 minutes to work to 3-4 heavy singles

C. 3 Rounds
-60 sec max TTB
-Rest 60 sec
-60 sec max KBS 53/35
-Rest 60 sec
-60 sec max Burpees
-Rest 60 sec

D. 100 Cals on Assault Bike

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