Archives for December 2011

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)