December 2011

4:00p-8:00p Open Gym / EVCF Weightlifting Club

“Cindy” AMRAP 20:00 5 Pull-ups 10 Push-ups 15 Squats [youtube]wG9UkWN8xOc[/youtube] “I make the most of all that comes and the least of all that goes.” ~Sara Teasdale

 For time: 200m Run Rest 1:00 200m Run Rest 1:00 400m Run Rest 1:30 800m Run Rest 2:00 400m Run Rest 1:30 200m Run Rest 1:00 200m Run “People are always ready to admit a man’s ability after he gets there.” – Bob Edwards

For load: Power Clean 3-3-3 Thruster 3-3-3 Weighted Pull-up 3-3-3 3 rounds for time: 5 Clean 155 (Squat Clean) 7 HSPU “If we would have anything of benefit, we must earn it, and earning it become shrewd, inventive, ingenious, active, enterprising.” ~Henry Ward Beecher

12:00p Open Gym

10:00a CrossFit 12:00p-4:00p Open Gym / EVCF Weightlifting Club 4:00p Dan & Katie’s Wedding CrossFit wod: (leave gym for field at 10:00a) Sprint 10 x 50 yards (walk back recovery) ~5:00 Rest~ 5 rounds for time: Gassers (alternate with a partner)

For load: Overhead Squat 5-5-5 5 rounds for time: 7 Deadlift 315/205 21 Double Unders

4:00p-8:00p Open Gym / EVCF Weightlifting Club

3 rounds for time: 400m Run 500m Row 6 Pistols (rest 1:30 between rounds) ~Rest 2:00~ For time: 800m Run  

3 rounds for reps: Muscle-up HSPU (rest 2:00 between rounds) For load: Power Clean 5-5-5 Thruster 5-5-5 Weighted Pull-up 5-5-5 (*loads should be roughly 65%-75%-85% of 1RM)