November 2011

For Time: 75 Air Squats 50 Pull-ups 20 Ring Dips 50 Air Squats 35 Pull-ups 15 Ring Dips 25 Air Squats 20 Pull-ups 10 Ring Dips

For time: 10-9-8-7-6-5-4-3-2-1 HSPU KBS 70/44 For Load: Weighted Push-up 5-5-5-5-5-5-5

Technique Work: Power Snatch 3 rounds for time: 800m Run Rest 2:00 “The gain in self-confidence of having accomplished a tiresome labour is immense.” ~ Arnold Bennett

10:00a CrossFit Workout w/ Becky Huss Vasey 9:00a Break the Camel(s) Back at CF Full Strengh 12:00-4:00 Open Gym / EVCF Weightlifting Club w/ Lazy Panda *CrossFit wod “Break the Camel(s) Back wod 1 For time: 75 Cal Row 75 Thrusters 45/35 75 KBS 53/35

Technique Work: Power Clean  For time: 21-15-9 Box Jump 24/18 Push Press 75/55 Burpee [youtube]ZNT6pRm32ds[/youtube] “A human being is happiest and most successful when dedicated to a cause outside his own individual, selfish satisfaction.” ~ Benjamin Spock

3:00p-7:30p Open Gym / EVCF Weightlifting Club

Skills Training Handstand Holds Walking on Hands Kipping Pull-up Butterfly Pull-up Bar Muscle-up Ring Muscle-up Jason Biggeman will be in to run the 5:00p Class.

For time: 30 Pistols ~Rest 5:00~ 4 rounds for time: 400m Run 50 Squats “It is not the strongest of the species that survive, nor the most intelligent, but the one most responsive to change.” ~Charles Darwin

3 rounds for time: 10 Deadlift 275 50 Double-unders ~Full Recovery~ For time: 25 Wall Ball 20/14 50 KBS 53/35 25 Burpees   “Performance is directly correlated with intensity. Intensity is directly correlated with discomfort.” ~Greg Glassman

10:30a-1:00p Open Gym