September 2011

For time: 25 Weighted Pull-ups 25/10 25 HSPU 25 GHD Sit-ups 25 Box Jump Burpee 25 CTB Pull-ups 25 Ring Dips 25 T2B 25 Burpee (to plate) 25 Pull-ups 25 Push-ups 25 Sit-ups 25 Squats “Courage is what it takes to stand up and speak; courage is also what it takes to sit down and […]

For Load: Clean 3RM Push Press from back 3RM Front Squat 3RM 2 Muscle-up Ladders going up by 1’s “A gem cannot be polished without friction, nor a man perfected without trials.” ~Chinese Proverbs

For time: 1 Mile Run 50 Double Unders 50 Sit-ups 40 Double Unders 40 Sit-ups 30 Double Unders 30 Sit-ups 20 Double Unders 20 Sit-ups 10 Double Unders 10 Sit-ups Nothing in the world can take the place of Persistence.  Talent will not; nothing is more common than unsuccessful men with talent. Genius will not;

12:00 Rowing Class

There will be no EVCF Running Club or 10:00a CrossFit Class due to FGB6! 7:00a we will be meeting at EVCF to carpool to Core CrossFit for FGB6. 12:00-4:00 will be Open Gym / EVCF Weightlifting Club

“Lynne” 5 rounds for total reps: Bodyweight Bench Press Pull-ups *Rest 3:00-5:00 between rounds “The tougher the fight, the more important the mental attitude.” ~Michael Landon

6:00a EVCF Running Club 3:00-7:30 Open Gym / EVCF Weightlifting Club “It is far better to stand and face one’s share of evils, than to be ever fearing of what may happen” -Herodotus

For time: 30 Cal. Row 20 T2B 30 Wall Ball 20/14 20 Box Jump Burpees 24/18 30 KB High Pull 70/40 20 Push Press 135/75 30 Double Unders (unbroken) 20 KB Snatch (each arm) 35/26 30 Push-ups (hand release) “Get comfortable with being uncomfortable”

For load: Clean 5RM Push Press  5RM (from the back) Front Squat 5RM 3 rounds for total reps: Muscle-up Rest 2:00 “You get credit for what you finish, not what you start.”

3 rounds for time: 400m Run 100 Double Unders 500m Row Rest 1:00 Max Reps of Wall Ball 20/14 in 1:30   “The major problems in the world are the result of the difference between how nature works and the way people think.” ~ Gregory Bateson