December 2011

9:00a-3:00p Wods for Bemis at CrossFit Magna 10:00a CrossFit 12:00p-4:00p Open Gym / EVCF Weightlifting Club CrossFit Wod: Skill Work: Overhead Squat Power Snatch Snatch “Annie” For time: 50-40-30-20-10 Double Unders Sit-ups

“Half Murph” For time: 800m Run 50 Pull-ups 100 Push-ups 150 Squats 800m Run *Pull-ups, Push-ups & Squats may be partitioned however you like. “If you don’t risk anything, you risk even more.” ~Erica Mann Jong

For load: Weighted Pull-up 7RM “J.T.” For time: 21-15-9 HSPU Ring Dip Push-up For time: 250 Double Unders [youtube]Ik6MSOgTuSU[/youtube] “Success isn’t something that just happens – success is learned, success is practiced and then it is shared.” ~Sparky Anderson

For load: Power Clean 7RM AMRAP 7:00 7 Burpee 7 Box Jump 30/24 7 T2B For time: 30 Pistols “Patience and perseverance have a magical effect before which difficulties disappear and obstacles vanish.” ~John Adams

For time: 800m Run Rest 2:00 400m Run Rest 1:30 400m Run Rest 1:30 200m Run Rest 1:00 200m Run Rest 1:00 200m Run Rest 1:00 200m Run     “Strength does not come from physical capacity. It comes from an indomitable will.” ~Mahatma Gandhi  

12:00 Open Gym Congratulations to Brendon Trayner, Gilbert Fire Fighter!