10:00a CrossFit wod “Lauriel” 12:00p-4:00p Open Gym / EVCF Weightlifting Club “Lauriel” For Time: 23 Deadlifts 155/105 23 Handstand Pushups 23 Back Squats 155/105 23 Burpees 23 Ground-to-Overhead 155/105 *the bar starts from the ground on all exercises.
“Helen” 3 rounds for time: 400m Run 21 KBS 53/35 12 Pull-ups After completeing “Helen” athletes have 5:00 to establish a 5RM on the Overhead Squat.
4:00p-7:30p Open Gym / EVCF Weightlifting Club This weekend East Valley CrossFit athletes Becky Huss Vasey and John Alvarado Jr. travel to Mobile Alabama with Coach August Schmidt to compete in the American Open Weightlifting Championships. The meet will be web-cast by USA Weightlifting.(link) Saturday Krista Clark travels to Flagstaff to compete in the Affiliate Competition …
5 rounds for reps: Weighted Pull-ups 53/26 Rest 2:00 5 rounds for reps: Weighted Push-ups 55/22 Rest 1:30 5 rounds for reps: T2B Rest 1:00 5 rounds for reps: Double Unders Rest :30 “For anything worth having one must pay the price; and the price is always work, patience, love, self-sacrifice” ~John Burroughs
Skill Practice: Clean & Jerk 5 rounds for time of: 3 Bodyweight Power Clean & Jerk 5 Bodyweight Front Squats 7 HSPU “A person without a sense of humor is like a wagon without springs. It’s jolted by every pebble on the road.” ~Henry Ward Beecher
For time: 800m Run 80 Double Unders 600m Row 60 Double Unders 400m Run 40 Double Unders 200m Row 20 Double Unders
10:00a-12:00p Open Gym at EVCF 10:00a Competitor’s workout with CrossFit Gilbert at EVCF 10 rounds for time: 10 Burpee 10 C2B Pull-ups
10:00a-2:00p Open Gym at EVCF 10:00a (competitor’s workout at CrossFit Gilbert) For load: Back Squat 1-1-1 For Distance: Standing Triple Jump For time: 2 mile run
Gym Hours: 10:00a-12:00p For time: 30 GHD Sit-ups 15 Power Clean 135/95 30 T2B 15 Push Press 135/95 30 K2E 15 Hang Power Clean 135/95 30 Sit-ups 15 Jerk 135/95 30 Leg Levers
Gym Closed Happy Thanksgiving!