2011

AMRAP 1:00 Sledge Hammer Strikes For load: Cluster 2-2-2-2-2-2-2-2-2-2 Rest 1:00 between sets 3 rounds for reps: :30 Tire Flip Rest 1:30 —————————————————– 6:30p EVCF Weightlifting Club

Helen 3 rounds for time: 400m Run 21 KBS 53/35 12 Pull-ups —————————————————— 6:00p EVCF Running Club 4×400, 3×200, 2×100 (we will have easy jog back recoveries between reps and 5 minutes between sets.) 6:30p CrossFit 101

12:00p Rowing Class (with Coach Jeremy Ford)  

12:00-4:00p Open Gym / Weightlifting Club

For load: Weighted Pull-up 2-2-2-2-2-2-2-2-2-2 Rest 1:00 between sets For time: 12-9-6 HSPU Ring Dip Push-up (hand release) —————————————————— 3:45-4:25 East Valley Kidz

No morning hours 2:00-8:00p Open Gym / Weightlifting Club

Fight Gone Bad 3 rounds for total reps: Wall-ball 20/14 Sumo deadlift high-pull 75/55 Box Jump  20 Push-press 75/55 Row for Calories Rest 1:00 (1:00 for each exercise.  The clock is constantly running, no time allotted to change stations) —————————————————— 3:45-4:25 East Valley Kidz 6:00p EVCF Running Club Road Run

For load: Hang Power Clean & Jerk 2-2-2-2-2-2-2-2-2-2 Rest 1:00 between sets For time: 50 Burpees  

1/2 Murph with a Sandbag For time: 800m Run with 35lb Sandbag 50 Pull-up 100 Push-up 150 Squats 800m Run with 35lb Sandbag —————————————————– 6:30p EVCF Running Club   We will meet at the gym and run to the park. 400,200,100,100,200,400 (2 to 1 rest to work ratio)  

12:00p Rowing Class with Coach Jeremy Ford