April 2011

AMRAP 12:00 3 Ring Dips 6 Press 95/65 9 Pull-ups —————————————————– 6:00p EVCF Running Club 1000 meter warm-up 4x(100,200,100 walk back recoveries) 1000 meter cool-down

12:00-4:00p Open Gym / Weightlifting

For load: Front Squat 2-2-2-2-2-2-2-2-2-2 Rest 1:00 between sets For time: 100m Prowler Push 80kg/50kg —————————————————— 3:45 EaSt VaLlEy KiDz 6:00p Sectionals wod 11.6

No morning hours 2:00-8:00p Open Gym / Weightlifting

Sectional Wod 11.6 AMRAP 7:00 3 Thruster  100/65 3 CTB Pull-up add 3 reps each round… 3:45p East Valley Kidz 6:00p EVCF Running Club

For time: 250m Row 25 Double Unders 250m Run 25 Ring Dips 250m Row 25 Box Jumps 24″ 250m Run 25 HSPU 250m Row 25 Walking Lunges 250m Run 25 Sit-ups 250m Row

For time: 5-4-3-2-1 Deadlift 315/205 Clean & Jerk 185/120 -Full Recovery- AMRAP 1:00 Tire Flip _________________________________ 6:00pm EVCF Running Club Jog 5:00 3 x (200,400)  Full recovery between sprints Jog 5:00

12:00-4:00p Open Gym/Weightlifting 1:00p Meet at EVCF for carpool to CrossFit Magna for wod 11.5

For time: 1600m Run Rest 4:00 800m Run Rest 2:00 400m Run

No Morning Hours 2:00-8:00p Open Gym / Weightlifting   6:00p EVCF Running Club ____________________________ EVCF Running Club news!   Starting next week, we will be meeting on Monday and Wednesday at 6:00p for our runs. We will be meeting this Thursday for a group run that can range anywhere from 1 mile to 5 miles.